Jogging is a common physical activity used to help facilitate weight loss. It's an exercise that can be done nearly anywhere and with minimal equipment. Incorporating jogging into your fitness regime for a month will help you lose weight. If you haven't been jogging regularly, you may need to spend some time easing into a consistent program. If you feel discomfort in your shins or feet, back off on your training until the pain subsides.
How Jogging Helps Weight Loss
Jogging is a cardiovascular activity, a submaximal exercise that's completed over a period of time. It's a common component to weight-loss programs because it significantly burns calories. For every pound of fat that you want to lose, you have to burn 3,500 more calories than you consume.
Calories Burned
According to the Mayo Clinic, a 160 lb. person will burn approximately 584 calories for every hour that she jogs at 5 mph. If you're a larger person, you'll burn more calories in the same amount of time. A smaller person will burn less.
Weight Loss
Ideally, you want to create a deficit of 500 calories per day, allowing you to lose 1 lob. of body fat per week. Based on the calorie burning numbers in the previous section, a 160 lb. individual will burn enough calories and create the caloric deficit she needs in an hour of jogging to lose a pound of fat per week. This would mean losing 4 lbs. in a month. It's likely that you'll lose more weight because of metabolism increases that occur from consistent exercising.
Jogging Considerations
The intensity and duration that you jog will play a major part in how effective jogging is for weight loss. Jog at an intensity that would allow you to talk to someone nearby but struggle to have constant conversation. If you're too out of breath, slow down a bit. If you can talk with no problem, you need to pick it up. The frequency that you jog is directly related to how many calories you'll burn in the month. The more often you participate in the calorie-burning activity, the better.
Nutritional Considerations
Keep in mind the impact that your nutritional habits have on your weight-loss efforts. No matter how long or often you jog, if you're consuming more calories through food and drink than you're burning via exercise, you're not going to lose weight. Facilitate your weight loss by eating low-fat, low-calorie foods.
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