How Much Weight Will You Lose by Jogging 2 Miles a Day?

Young couple jogging in field, side view
You'll lose weight faster if you diet and jog. (Image: David De Lossy/Photodisc/Getty Images)

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; the combination of diet and exercise will do more for you than exercise alone.

Calories Burned

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

You need to burn 3,500 calories 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. If you cut 300 calories per day from your diet, and jog those two miles as well, you can lose a pound a week.

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