Physical activity is an important factor in weight loss. When your body is active, you burn calories. Increased calorie burning results in weight loss. Walking and jogging are effective activities for achieving your goals. You can tailor a running or jogging program to your fitness level and weight-loss goals.
Goals
Losing weight through walking or jogging requires setting realistic calorie-burning goals. The goal is to burn more fat than your body needs. There are 3,500 calories in 1 pound of body fat. Losing 1 to 2 pounds a week requires burning 500 to 1,000 calories more a day than you consume. If this goal is too high, combine a low-calorie diet with activity. For example, reduce calorie consumption by 200 calories and burn 300 calories through jogging.
Walking
Walking is an effective moderate activity for weight loss. A healthy adult needs 2 1/2 hours of moderate activity weekly, according to the Centers for Disease Control and Prevention. The amount of calories you burn vary, based on your weight and walking speed. A person who weighs 160 pounds burns 183 calories an hour, while an individual weighing 200 pounds burns 228 calories. A 260-pound person sheds 273 calories an hour walking at 2 mph, according to the Mayo Clinic. Increase your pace to 3.5 mph to boost calorie burning. For example, a 160-pound person burns 277 calories an hour, a 200-pound person burns 346 calories and a 260-pound person burns 414 calories an hour.
Jogging
Jogging is a high-intensity workout. According to the Centers for Disease Control and Prevention, you need at least 75 minutes of intense activity a week. This replaces the moderate-activity requirement. Jogging also ramps up your calorie-burning potential. For example, a 160-pound person burns 584 calories in a 60-minute session of jogging. A 200-pound person burns 728 calories an hour and a 240-pound person burns 872 calories, according to the Mayo Clinic.
Interval Training
You can increase your ability to burn calories with interval training, which promotes short intervals of low-intensity jogging or walking with more intense bursts. Walk for three minutes and then jog for three minutes. Rotate this cycle for at least 30 minutes. This type of training helps your body improve calorie-burning potential, according to the New York Times.
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