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How to Lose Weight Jogging for 20 Minutes

author image Jody Braverman
Jody Braverman is a professional writer and editor based in Atlanta. She studied creative writing at the American University of Paris and received a Bachelor of Arts in English from the University of Maryland. She also received personal trainer certification from NASM and her 200-hour yoga teacher certification from YogaWorks.
How to Lose Weight Jogging for 20 Minutes
Jogging is good for your weight and your health. Photo Credit Marjan_Apostolovic/iStock/Getty Images

You'll burn around 200 calories jogging for 20 minutes — enough to work off that break room cookie, but not enough to make much of a difference in your weight. Jog for 20 minutes every day, however, and you're on your way to lasting weight loss. Combine jogging with a calorie-controlled diet, and you just might see the pounds come off.

Weight Loss Basics

When most people talk about weight loss, they typically mean fat loss. To lose fat, you need to keep your body in a caloric deficit, meaning you consume fewer calories than you burn through daily activities and exercise.

Approximately 3,500 calories make up 1 pound of fat. Creating a weekly caloric deficit of 3,500 to 7,000 — 500 to 1,000 calories daily — will help you shed 1 to 2 pounds of fat per week.

Calories Burned While Jogging

Jogging is slower than running. A typical jogging pace is about 4 to 5 miles per hour. While jogging, you break a light sweat, but you're still able to carry on a conversation. This type of exercise burns, on average, around 149 to 199 calories in 20 minutes.

Read More: The Best Way to Lose Weight in One Month

Add It Up

Let's say you jog five days a week for 20 minutes, and you burn 175 calories each time. That's a total of 875 calories a week. At that rate, it will take you 4 weeks to shed 1 pound of fat, assuming you make no changes to your diet.

Depending on how much you have to lose, this time frame may be fine for you. However, most people want to lose fat at a quicker pace. In order to do that, you'll have to significantly cut calories from your diet, run a little longer or up the intensity a bit.

An slower pace is easier on the joints.
An slower pace is easier on the joints. Photo Credit Ridofranz/iStock/Getty Images

Better Options for Loss

If you increase the duration of your jogs to 30 minutes, you'll burn an average of 223 to 298 calories each time. Alternately, if you increase your pace to 5.2 miles per hour, you can burn, on average, 223 calories in 20 minutes. At a pace of 6 miles per hour, you can burn 248 calories in 20 minutes.

Burning an average of 250 calories each exercise session will help you shed a pound of fat in 2 weeks instead of 4, if you make no dietary changes.

You can halve that time by cutting 250 calories off your daily diet. This could be a small change such as passing on dessert. Make bigger changes to your diet, such as eating more fresh vegetables and avoiding sugary beverages and fast foods can help you shave several hundred calories off your daily diet.

If you created a daily caloric deficit of 700 — 250 calories burned jogging and 500 calories cut from your diet — you could lose a pound of fat in only five days.

Read More: The Best Thing to Eat After a Run for Weight Loss

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