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Is Half an Hour of Jogging Enough to Help Me Lose Weight?

by
author image Ryn Gargulinski
Ryn Gargulinski is a writer, artist and performer whose journalism career began in 1991. Credits include two illustrated books, "Bony Yoga" and "Rats Incredible." She holds a Master of Arts in English literature and folklore and a Bachelor of Fine Arts in creative writing with a French minor from Brooklyn College.
Is Half an Hour of Jogging Enough to Help Me Lose Weight?
If you want to achieve a lean physique, it takes more than 30 minutes of jogging a day. Photo Credit moodboard/moodboard/Getty Images

When it comes to exercise, 30 minutes of jogging is better than nothing at all. However, simply going on a jog for half-an-hour each day probably won't give you the weight-loss results that you desire — that will come with not only jogging, but also a calorie-controlled diet. The only way to lose weight is to burn off more calories than you consume, so you must pay attention to what you eat and jog frequently enough for the activity to make a difference.

Weight Loss Via Running

Jogging burns calories, for sure, but just how many depends on your weight, your pace and the duration. On average, every mile earns you 100 calories burnt. More specially, Thirty minutes of jogging 5 mph for a person weighing 155 pounds burns 298 calories, while someone weighing 185 pounds burns 355 calories.

If you weigh 155 pounds, a daily 30-minute jog will burn 2,086 calories weekly, which is not even a full pound. If you cut back calories, you can speed up the process. If you remove 500 calories from your daily diet, you are reducing your weekly caloric intake by 3,500. That means you’ll lose one pound per week from your diet alone; plus burn an additional 2,086 calories with your daily jog for a combined 5,586 extra calories burned each week. In a month, that's about 6 lbs.

Boosting Calorie Burn

If you want to burn body fat, it's best to run at a speed that equals about 65 percent of your maximum heart rate. This may or may not equal a jog, which is typically considered less than a 10-minute mile, or 6 mph. By feel, this is about a 5 out of 10 when considering 10 your hardest effort.

You also burn more calories when you do intervals sprints because it increases the "after-burn effect," or the number of calories you burn following exercise. After a short warm-up, run at your top effort for 30 to 60 seconds. Then, slow down and walk or jog for a minute or two. Repeat until you can't do any more sprints.

Jogging Frequency

Your half-hour of jogging won’t do much good as a one-time deal, but if you jog every day for 30 minutes, you’ll notice a difference. The only way the difference will equal a lighter weight, however, is if you adjust your calorie intake to burn off more than you consume. Even if you don’t lose weight, jogging for 30 minutes each day will improve your cardiovascular fitness and endurance. Jogging 30 minutes each day also fulfills the recommended daily dose of exercise and exceeds the 2.5 hours of moderate aerobic activity per week suggested.

Don't Forget Diet

It's hard to lose weight without modifying your diet. Although exercise is a fantastic way to become a healthier person while also burning calories, it's important to decrease your caloric intake while also consuming nutritious foods.

Focus on eating lean protein, such as chicken breast, turkey and fish, as well as a lot of leafy green veggies, a moderate amount of whole grains (like brown rice and whole-grain bread) and some nutrient-rich fruit such as blueberries, strawberries and raspberries.

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  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
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