Jogging two miles per day might have you huffing and puffing, but it won't lead to fast weight loss. Exercise doesn't burn as many calories as you might think and it's easy to replace those calories unknowingly at meals.
A combination of diet and exercise will do more for you than exercise alone. And, even then, you'll have to commit to a little more jogging for great weight-loss results.
The calories you burn jogging two miles will depend on your weight and how fast you go. If you weigh 150 pounds, and jog a mile in 12 minutes, or 5 mph, you'll go 2.5 miles and burn 240 calories in 30 minutes. According to the 2004 "Harvard Heart Letter," that's slightly less than 100 calories per mile. If you weigh 180 pounds, you'll burn 300 calories, or slightly more than 100 calories.
Calories to Lose Weight
Most people burn about 100 calories per mile -- slightly more if you're especially large and slightly less if you're more petite. You need to burn 3,500 calories more than you consume in food and drink to lose a single pound. If you don't change your diet at all, it will take around 18 days for your weight to drop down by 1 pound with only jogging 2 miles daily.
But, if you cut 300 calories per day from your diet, and jog those two miles daily as well, you'll create a 500-calorie per day deficit. Keep this deficit up for a week, and you can lose 1 pound.