Research has shown that jogging can be one of the most efficient ways to get rid of unwanted fat, assuming you are eating healthfully and providing your body with all of its essential nutrients. A study conducted in 2007 at the University of Copenhagen showed that jogging for one hour, as little as two to three times per week, over a 12-week period, results in an average weight loss of approximately 5 lbs.
Heart Rate
How much fat you burn while exercising is directly related to your heart rate. First, you must determine your maximum heart rate. This is done by subtracting your age from 220. Then you determine which "zone" you're exercising in by measuring your heart rate while exercising. There are two main exercise "zones", one is the fat burn zone, the other is the cardio zone. The fat burn zone ranges from 60 to 80 percent of your maximum heart rate, and the cardio zone ranges from 80 to 90 percent.
Zone Effectiveness
St. Thomas University conducted a study in 2009 using 39 relatively fit runners to determine which of these "zones" was most efficient at burning fat and exactly what percentage that fat oxidization was occurring. The fat burn zone stayed true to its name, burning upward of 54.2 percent fat during the exercise. Thus, to lose fat through jogging, keep yourself going at a difficulty that keeps your heart rate between 60 and 80 percent of its maximum.
Nutrition
As you begin jogging with some regularity, you will not only burn through a high number of calories, but your appetite will also increase. This is primarily due to your body requiring a higher amount of fuel to keep your energy at a healthy level. The United States Department of Agriculture recommends that an active person between the ages of ??????? eat a minimum of 2,200 calories per day. To ensure you aren't loading up on the wrong kinds of foods, eat a balanced meal that follows the recommended daily servings set by the American Heart Association.
Timing
Eating three large meals per day is no longer the ideal outline, especially for athletes and those who exercise on a regular basis. Instead, five medium-sized meals with frequent snacking in between will not only keep you energized throughout the day, it will also keep your metabolism running evenly. Your metabolism is affected by how often you eat. Any dip or long gap in eating drops your metabolism considerably, which means that if you decide to skip breakfast to "save on calories" you're actually doing yourself a disservice by slowing your metabolic rate.
Verdict
Jogging at the right speed and eating a balanced, healthy diet are a popular combination for losing unwanted weight. It doesn't come easily, however. It requires hard work at home and during your jogging sessions, as well as a strong commitment from you to exercise several times every week. Weight-loss partners can help keep you motivated. Goals can also assist in keeping your eye on the prize, rather than being discouraged if you don't see immediate results.
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