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How Much Weight Can You Lose If You Jog for 15 Minutes Each Day?

author image Elise Wile
Elise Wile has been a writer since 2003. Holding a master's degree in curriculum and Instruction, she has written training materials for three school districts. Her expertise includes mentoring, serving at-risk students and corporate training.
How Much Weight Can You Lose If You Jog for 15 Minutes Each Day?
The calories you burn jogging can vary due to terrain and other factors.

Jogging is one of the quickest ways to get your cardiovascular system in shape. Your heart won't be the only part of your body that benefits, however. You'll gain lower-body strength and lung capacity, and you will probably lose a few pounds. Jog every day for 15 minutes, and eventually, you may find that you want to challenge yourself even more.

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Principles of Weight Loss

No matter what kind of exercise you do, you must burn more calories than you eat in order to lose weight. Each time you create a deficit of 3,500 calories, you will lose 1 lb. of excess weight. Making dietary changes can help you accomplish your goal so that you get faster results. Eat a diet rich in complex carbohydrates such as whole grains, vegetables and legumes along with lean protein sources. This will give you the energy you need to work out, and it will eliminate the empty calories that can lead to weight gain or weight loss stalls.

Weight and Calories Burned

The number of calories that you burn while jogging depends on your weight. The more you weigh, the more energy in the form of calories your body must expend during activity. If you weigh 220 lbs. and jog for 15 minutes, you will burn approximately 175 calories each day. If you weigh 140 lbs. and jog for 15 minutes, you will burn 110 calories. The heavier you are, the faster you will lose weight by incorporating jogging into your daily routine. Keep in mind that as you near your goal weight, you will burn fewer calories than you did when you first started out. You will need to increase your jogging duration or your speed in order to maintain the same rate of weight loss.


The terrain that you run on affects how many calories you burn, and hence, how much weight you will eventually lose. Jogging up hills or against the wind can increase the number of calories you expend during your daily jaunt. If you live near a beach, jog along it to receive the extra calorie burn you will get from your feet hitting the sand. You can burn per mile between 1.2 to 1.8 times more calories running in sand as you can jogging on a firm surface, according to the "European Journal of Applied Physiology and Occupational Physiology."

A General Estimate

If you jog for 15 minutes every single day and don't increase your caloric intake, you will lose weight. If you weigh 140 lbs., you will lose approximately 1 lb. per month. If you weigh 220 lbs., you will lose about 1.5 lbs. each month. To lose a pound each week in addition to the weight you are losing by jogging, cut 500 calories from your diet. To lose more weight with your daily jog, increase the amount of time you spend jogging or run on rugged terrain.

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