Jogging can help lose weight when combined with a diet that reduces caloric intake. It also improves heart and lung performance, which increases the flow of oxygen in the body, which helps burn calories. The amount of calories burned and the type vary with the weight of the runner and the percentage of body fat. The body begins to burn fat only when its supply of other fuel is depleted, so longer jogs are more effective.
Set a Goal
Consult a doctor before beginning any jogging or weight-loss program. Make sure your knees and joints are up to the impact of jogging, usually defined as running at 9 minutes per mile or less. Get good shoes and find a comfortable and convenient place to jog. Set a goal of burning at least 500 calories a day and develop a formal program of regular jogging. Weigh yourself every morning and record the changes; also record the distances covered.
Start Slowly
Start by walking if you have not exercised regularly; then, move to jogging intervals, alternating walking with jogging. Build up until you can jog the entire time. Try to jog at least one hour at a time for maximum calorie effect and reduce your caloric intake from food by at least the amount of calories burned jogging. Eat a lot of fruits and vegetables to increase the effect of fat-burning from jogging.
Morning Jogs
Jog in the morning, when the body has less food reserve, forcing it to transition to burning fat more quickly. Include rest stops if an hour of constant jogging tires you; you will build up endurance over time and require fewer rest breaks. Warm up thoroughly before starting. Once you have enough endurance, add some brief intervals of faster jogging, which burns calories at a higher rate.
Calorie Burning
The number of calories burned and weight lost vary by the size of the person, so adjust your goal by your weight and type of jogging. Nutribase's caloric expenditure table says a 150-pound person burns 238 calories an hour at a 12-minute per mile pace and 345 at a 10-minute pace. MayoClinic.com says a 160-pound person burns 584 calories at a 12-minute pace, while a 200-pound person burns 728.
References
- Target Woman: Jogging Exercise
- National Library of Medicine: Jogging "The Nurse Practitioner"; Jogging: Cardiovascular Benefits and Risks; P.J. Estok, et al.; May 1986
- Weight Loss Advice: Jogging Every Morning to Lose Weight
- Motley Health: Health Benefits of Jogging and Running
- MayoClinic.com; Fitness Training — Elements of a Well-rounded Routine; September 2011
- Distance Coach.com: Fat Facts; Pete Pfitzinger
Member Comments