How long do I have to jog to lose weight?

The amount of time you jog depends on the type of jog you do. Find out the best way to lose fat in this article.

Calories in and calories out

You must understand this important rule before jogging. Otherwise, you can go for a run and even gain weight.

To lose weight, you must eat less food than your body will burn. Then your body will draw on its fat stores and you will lose weight.

So if you start jogging your body will need more fuel and should burn more fat. This will happen as long as you eat the same amount as before or less.

Don’t do what a friend of mine did. He began to exercise very hard and also ate more. All the calories burned were more than replaced by his second servings and he lost no weight!

Jogging in the morning

It’s not essential, but jogging is supposed to be an advantage if you do it in the morning. This is because you haven’t eaten for about 10 hours and therefore your body can only extract fuel by burning fat.

Traditional jogging

If you jog at a steady pace for 30 minutes, your body will burn 300 calories. If you jog three times a week and do not change the amount of food you eat, you will lose about 2 pounds a week.


High-impact interval training is a much more efficient way to jog. When you jog at a steady pace like the traditional jog, your body goes into “fat conservation” mode to try and save as much fuel as possible. When you do HIIT, you keep your body thinking and you burn a lot more fat.

Jog at your normal pace for 30 seconds and then run as fast as you can for another 30 seconds. Now go back to jogging and keep alternating every 30 seconds between jogging and running.

You only need to do this for 15 minutes instead of 30 and you will burn more fat this way. You’ll probably burn about 50% more fat, so you can do two sessions a week to get the same weekly weight loss, or you can do more and lose even more weight.

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