A successful, long-term weight loss program consists of healthy, low calorie eating habits and consistent exercise. Exercises are more effective than others, walking and jogging being amongst the most popular choices. Walking and jogging offer benefits and choosing the activity that works for your schedule and fitness level can help facilitate your weight loss goals.
Exercise And Weight Loss
To lose weight, you must burn more calories than you consume over a period of time. A caloric deficit of 3,500 calories equals the loss of 1 lb. of fat. Ideally, you create a deficit of 500 calories per day, which would equate to 1 lb. of fat loss per week. Therefore, cardiovascular exercise activities, such as running and walking, are recommended components of a comprehensive weight loss program because while exercising, you use a significant number of calories.
Walking
According to MayoClinic.com, a 160 lb. person will burn approximately 277 calories for every hour they walk at 3.5 miles per hour. Walking is a very popular activity because it can be done nearly anywhere and is an exercise mode where people can socialize at the same time. Although walking is not the most efficient exercise mode that you can do to burn calories, it's a great choice for those who are exercising for the first time or after a long break. There is also the option of incorporating short walking bursts throughout your work day.
Jogging
A 160 lb. person will burn approximately 584 calories for every hour that they jog, according to Mayo Clinic. This is nearly double the amount of calories that walking burns, over the same period of time. Jogging is a high impact activity, however, so those who are overweight or obese may find the stress of their weight on their joints as uncomfortable. Those who have ankle or knee pain from jogging should abstain from the activity until they've lost some weight.
Increased Metabolism
Whether you incorporate walking or jogging into your daily routine, you'll not only burn the calories needed to fuel your body while you're exercising, but you'll increase your metabolism throughout the rest of the day. An increased metabolism means that you're body is burning more calories, even after you're finished exercising and at rest.
Considerations
Although walking and jogging can facilitate weight loss, it's important to understand the impact that your nutritional habits have on your weight loss success. The amount of calories you consume beyond what you need to maintain your weight will cancel out the deficit you've created with exercise.
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