How Jogging Helps You Lose Weight & Reduce Belly Fat?

Jogging is an excellent form of exercise to lose weight, get a toned physique, and achieve your desired level of fitness. As a cardiovascular activity, it not only burns a significant number of calories but also enhances metabolic rate, contributing to long-term weight management. Therefore, if you are considering jogging for weight loss, know that it is a step towards your goal to become leaner.

So, read through to know several aspects related to this topic.

Short answer – yes!

Jogging is an effective activity that burns calories both during and after exercise. In fact, jogging burns out a substantial number of calories as compared to any other form of cardio workout.

Jogging also boosts metabolism and improves cardiovascular health. Additionally, it enhances muscle tone and endurance, making other physical activities easier and more effective. Regular jogging can support long-term weight management and overall fitness.

Jogging is particularly effective in reducing visceral and subcutaneous fat, the most common type of body fat. Regular jogging promotes overall fat reduction by enhancing metabolism and increasing calorie burn, making it an ideal exercise for targeting stubborn fat deposits.

• Visceral Fat: This harmful fat accumulates around internal organs. Jogging helps decrease visceral fat, which lowers risks associated with heart disease and type 2 diabetes.
• Subcutaneous Fat: Located beneath the skin, subcutaneous fat contributes to body weight and appearance. Jogging reduces this layer, enhancing body tone and contour.
• Intramuscular Fat: Jogging can reduce small amounts of fat within muscle fibres, known as intramuscular fat, improving muscle efficiency and endurance.

Jogging is a full-body workout. Moreover, it warms up and prepares an individual’s body for an intense session of workout. Given below are the benefits of jogging to lose weight:

1. Burning Calories

A jogging session of 30 minutes is intense enough to burn approximately 300 calories. It also helps in boosting one’s metabolism. Besides, jogging allows you to burn more calories compared to walking.

2. Shedding Weight

Among all its benefits, it is imperative to know how good jogging is for weight loss. If individuals are performing this exercise to shed kilos, they should be mindful of the intensity of their jogging sessions. Jogging at a high-intensity level, can allow an individual weighing 70 kilos to burn 500-600 calories in an hour.

3. Body Toning

This exercise engages all the muscles of a jogger. For instance, it tones the shins, hamstrings, calves, and quads of your lower body. Furthermore, a jogger’s glutes would benefit significantly if they choose to traverse up hilly terrain.

While jogging, one must rely on the core or the abdominal muscles for staying upright on the track. To keep the back straight, a firm core plays the role of a girdle, and for a jogger, it is imperative to have a straight and supported spine. As a result, joggers can observe its toning effects on their neck, shoulders, chest, and arms.

4. Boosting Cardiovascular Health

Jogging enhances heart health by improving blood circulation and increasing heart rate. This aerobic exercise strengthens the heart, reduces blood pressure, and enhances overall cardiovascular endurance, which aids in sustaining a higher metabolism and effective calorie burning.

5. Increasing Endurance

Regular jogging sessions increase stamina and endurance, making it easier for individuals to engage in longer and more intense physical activities. This sustained activity further contributes to effective weight management by promoting continuous calorie expenditure.

6. Reducing Stress Levels

Jogging releases endorphins, the body’s natural mood elevators, which help reduce stress and anxiety. Lower stress can contribute to better weight control, as it helps mitigate stress-induced overeating and improves overall mental well-being.

7. Enhancing Metabolic Rate

Consistent jogging boosts the basal metabolic rate (BMR), allowing the body to burn more calories even at rest. A higher metabolic rate ensures efficient fat breakdown and prevents the accumulation of new fat deposits, aiding in long-term weight maintenance.

8. Improving Sleep Quality

Regular jogging promotes better sleep patterns by regulating circadian rhythms and reducing insomnia. Quality sleep is crucial for weight loss, as it balances hormones related to hunger and metabolism, reducing cravings and supporting overall health.

9. Strengthening Immune System

Jogging enhances immune function by increasing the circulation of immune cells. This helps fight infections and reduce the frequency of illnesses. A stronger immune system supports better overall health, which is vital for maintaining a consistent exercise routine.

10. Supporting Healthy Joint Function

Despite its repetitive nature, jogging helps maintain and improve joint health by lubricating joints and strengthening the muscles around them. This helps prevent injuries and supports sustainable weight loss by enabling continuous physical activity without discomfort.

The equation for weight loss and jogging is pretty simple – the longer an individual jogs, and the more distance he/she covers, the higher is the number of calories burned. That said, the frequency of jogging and distance covered should depend on an individual’s present health condition and target body weight.

For individuals jogging for weight loss, half an hour of this activity on a regular basis is suitable. Moreover, one’s weight impacts the number of calories burned while jogging for a given time or distance.

For example, as per the Mayo Clinic, an individual weighing about 70 kilos will burn 584 calories during an hour-long jogging session at a speed of 5 miles per hour. On the other hand, someone with a bodyweight of 90 kilos would burn about 728 calories.

Regarding the frequency of jogging sessions for the purpose of losing weight, performing just 1-2 sessions per week will not help you achieve the expected weight loss.

Therefore, one must try to jog as frequently as possible on a weekly basis. To burn calories effectively and allow the body to adapt to this exercise, one should at least schedule 4-5 sessions in a week.

On average, a person weighing 70 kilograms can expect to burn approximately 300 calories in a 30-minute jogging session at a moderate pace of about 5 miles per hour.  For someone weighing 90 kilograms, the calorie burn increases to around 385 calories for the same duration and speed.

Higher intensities or longer durations can significantly increase calorie expenditure, with vigorous jogging potentially burning up to 600 calories per hour for a 70-kg individual. Maintaining a consistent jogging routine is essential to achieving effective weight loss goals while considering individual fitness levels and health conditions.

If you are wondering about the best time to jog for weight loss, take a look at the benefits of jogging during the mornings and evenings. Here they are:

Jogging in the Morning

Jogging in the morning enables your body to receive a healthy dosage of oxygen, which pushes the metabolism to burn a higher number of calories. The oxygen level is high in the mornings, thereby making it easier for joggers to breathe, especially during the summer. Moreover, in comparison to midday heat, jogging in the mornings can be a lot more comfortable.

Jogging in the Evening

Jogging in the evening can prove to be an excellent way of relaxing after a hectic day. A low-intensity jogging session can help you blow off the stress from working throughout the day. Moreover, an evening jogging session accelerates the fat-burning process during the night.

Compared to the mornings, joggers need not have a warm-up session for jogging in the evening as their bodies still stay in ‘performance mode’.

Walking comes with a number of benefits which are similar to that of jogging. That said, in terms of calories, jogging allows you to burn double the number of calories burnt by walking. 

For example, an individual weighing about 70 kilos will burn 606 calories by jogging at 5 miles per hour. However, brisk walking at a pace of 3.5 miles per hour for the same time interval would burn about 314 calories.

Moreover, in order to shed 1 pound, around 3500 calories need to be burned. Hence, when it comes to losing weight, jogging is clearly a better alternative to walking.

Listed below are the things which joggers must avoid while jogging for weight loss:

1. Do Not Jog in a Wrong Posture

Jogging with an incorrect posture will hinder your weight loss journey, in addition to increasing the risk of injuries. Therefore, professionals recommend that you maintain a proper posture while jogging by keeping the head, neck, and back straight and eyes in the forward direction.

2. Do Not Forget to Warm Up

A warm-up is essential before jogging, especially if you are doing it during the mornings. After warming up for about 5-10 minutes, you shall be ready to start jogging. Warming up can include running small steps in place or rotating the joints of hands, feet, and ankles.

3. Do Not Rush

Making a sudden stop after a jogging session of around 30-40 minutes might result in an injury in one’s joints. So, during the last 100 metres, it is better to lower the pace gradually and slow down. Then, you can begin walking for the last few metres.

Alternatively, you can opt for gentle exercises during the last 10 minutes. Doing so will slowly reduce the strain on your joints, thereby allowing the body to relax.

Effective jogging techniques are crucial for maximizing workout benefits and minimizing the risk of injury. Proper form and pacing ensure optimal performance and endurance during each session.

• Warm-Up: Begin with a dynamic warm-up routine to prepare muscles and joints for activity and reduce the risk of strains or cramps.
• Posture: Maintain an upright posture with a slight lean forward from the ankles. Keep the head up, shoulders relaxed, and arms bent at a 90-degree angle.
• Breathing: Breathe deeply and rhythmically, focusing on exhaling fully to optimize oxygen intake and reduce fatigue.
• Foot Strike: Land on the mid-foot and roll through to the toes, avoiding heavy heel strikes to lessen the impact on joints.
• Cadence: Aim for a comfortable stride rate, typically around 160-180 steps per minute, to maintain efficient movement and reduce stress on muscles.

Incorporating jogging into your workout regimen can enhance overall fitness and aid in achieving weight loss goals. Follow these steps to integrate jogging into your routine effectively:

• Assess Fitness Level: Evaluate your fitness level and consider any health concerns or limitations affecting your ability to jog regularly.
• Start Gradually: To build endurance and prevent overexertion, begin with shorter jogging sessions at a comfortable pace, alternating with walking intervals if necessary.
• Set Realistic Goals: Establish achievable goals such as jogging a certain distance or duration each week, gradually increasing as your stamina improves.
• Schedule Regular Sessions: Plan jogging sessions consistently throughout the week to create a routine that supports adherence and long-term commitment.
• Combine with Other Exercises: Incorporate jogging into a balanced workout program that includes strength training, flexibility exercises, and rest days for recovery.

Jogging is a powerful exercise for weight loss, burning calories, enhancing cardiovascular health, and toning muscles. When combined with proper technique and a balanced diet, regular jogging effectively reduces body fat and improves overall fitness.

With this article coming to an end, we hope that you now know the answer to “Is jogging good for weight loss?”

Make sure to take note of all the safety parameters and factors to avoid before starting your jogging session. Along with this, ensure to plan out your schedule for jogging for weight loss properly.