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How Fast Does Jogging Make You Lose Weight?

author image Andrea Cespedes
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.
How Fast Does Jogging Make You Lose Weight?
A couple jogging together on a pier. Photo Credit: gpointstudio/iStock/Getty Images

Jogging has the potential to help you lose a significant amount of weight relatively quickly due to the number of calories it can burn. How quickly you will lose weight will depend on a few things, such as your jogging pace, the duration of your workouts, how often you get your jogging workouts in and your current body weight. Your jogging workouts aren’t the only component required for weight-loss success, however, as you’ll also need to simultaneously limit your calorie intake.

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Jogging Burns

Jogging is among the most efficient types of exercise for burning calories. The faster you jog, the more calories you’ll burn. According to the American Council on Exercise, a person weighing 150 pounds burns about 272 calories in 30 minutes when jogging at a pace of 5 mph. Picking up the pace and jogging at 6 mph, he will burn about 340 calories. A 30-minute jog at 7 mph will equate to about 391 calories in a person weighing 150 pounds. A person who weighs more has to work harder and thus will burn more calories. In 30 minutes, a 200-pound person jogging at 5 mph will burn about 363 calories, about 454 calories when jogging at 6 mph and about 522 calories when jogging at a pace of 7 mph.

How Burning Calories Leads to Weight Loss

The calories you burn during your jogging workouts add to your total of daily calories burned. When the number of calories burned daily is greater than the calories you consume every day from your food intake, you create a calorie deficit and force your body into breaking down fat you have stored on your body. Each time you reach a 3,500-calorie deficit, you lose a pound of fat.

Rate of Loss

You can estimate how quickly you’ll lose weight once you have an idea how many calories you burn during your jogging workouts. For example, if you weigh about 150 pounds and run at about 5 mph, thus burning about 272 calories each 30-minute jog, you’ll reach a 3,500-calorie deficit about every 13 workouts. If you jog six days per week, you have the potential of losing a pound every two weeks. A person weighing 200 pounds and jogging at a pace of 7 mph for 30 minutes at a time, thus burning about 522 calories each workout, will create a 3,500-calorie deficit every seven workouts.

Other Side of the Coin

Your jogging workouts won’t effectively create a caloric deficit if you take in too many calories. Two alcoholic drinks or sodas per day can quickly negate the calories you burn during your jogging workout. Facilitate your weight loss by making healthy eating and drinking decisions. Avoid high-fat foods and instead focus on consuming primarily lean proteins, fruits, vegetables and whole grains. These foods will provide your body with adequate nutrients and yet keep your calorie intake at an appropriate number to support your weight-loss goals.

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