Is it possible to lose weight jogging

You can do that by finding out your basal metabolic rate BMR , which is how many calories your body burns at rest. It's tough to get a specific, accurate number unless you go get a test done by your doctor, but the easiest way to get a rough estimate on your own is by using this interactive calculator from the United States Department of Agriculture, which takes both your estimated BMR and activity level into consideration.

Once you have that number, subtract the number you plan to cut whatever number you and your R. If you don't like the idea of counting calories , know that many women find that eating mindfully and choosing filling, nutritious foods can keep calories in check without having to track every bite.

Next, focus on the quality of your calories. To nail the right balance of nutrients, she recommends following the plate method from the Harvard School of Public Health. Fill half your plate with non-starchy veggies like broccoli, carrots, spinach, and peppers; reserve a quarter of your plate for whole grain foods like barley, quinoa, and oats; save the last quarter for protein sources like chicken, fish, and beans.

Moving at all is better than not moving because you dread your exercise routine and can't push yourself to go do something you hate. Exercise should be enjoyable, not a chore. Again, we're not suggesting that weight loss should be one of your fitness goals—there are so many great reasons to work out that have nothing to do with weight loss. But if it is something you're trying to do, adopting healthy eating habits and building a fitness routine you enjoy and can do long-term can make a world of difference in reaching your goals and maintaining your weight over the years.

SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. One of the reasons running seems great for weight loss is that at first, it is. You want to keep your head up with your body leaned just slightly forward. Keep your arms bent at a degree angle.

If you want more resources on proper running form, you can work with a running coach, join one of our running programs, and check out our videos on good running form, such as this one from Coach Holly:.

Plus, building muscle mass with strength training helps promote weight loss. Stronger muscles burn more calories than weaker muscles! Focus on bodyweight exercises you can do without equipment or even a gym, like planks, push ups, squats, and lunges.

Learn more about strength training from runners in this video:. Have you downloaded our new mobile app? These exercises use many muscles and need more energy afterward to recover. In one study, 10 men cycled for 45 minutes at an intense pace to calculate how many calories they burned after the workout and for how long. The average participant burned calories during their workout and an extra calories over the 14 hours following the workout 7.

Cycling is simply a convenient way to measure calories burned in a controlled laboratory study. Many people try reducing their calorie intake by eating less food or changing the food they eat. Unfortunately, these strategies may sometimes only increase hunger and make losing weight a challenge. Several studies have found that high-intensity running may combat this struggle by reducing your appetite after a workout 8 , 9. The exact processes surrounding this response are unclear, but one way high-intensity running may reduce appetite is by suppressing the levels of the hunger hormone ghrelin and producing more satiety hormones like peptide YY PYY.

A study in 11 men found that running for 60 minutes or strength training for 90 minutes reduced ghrelin levels, compared to no exercise. Only running increased PYY production 8. Another study with nine men compared the effect of 60 minutes of running and no exercise on ghrelin production.

They found that running lowered ghrelin levels for three to nine hours in comparison to no exercise 9. Running may help you lose weight by lowering the production of hunger hormones and increasing the production of satiety hormones. Many studies show a connection between belly fat and an increased risk of heart disease, type 2 diabetes and many other diseases 10 , Studies have found that moderate-to-high aerobic exercise like running can reduce belly fat , even without changing your diet 12 , 13 , An analysis of 15 studies and participants found that aerobic exercise reduced belly fat without any change in diet.

However, training at moderate-to-high intensity was most effective at reducing belly fat Lastly, a study of 45 healthy but inactive women found that high-intensity interval exercise three times per week significantly reduced body fat and belly fat, compared to steady pace exercise or no exercise Many studies have found that moderate-to-high intensity aerobic exercise like running targets harmful belly fat, even without dietary changes.

Aside from weight loss, running has been linked to many other health benefits. Along with weight loss, running can provide various health benefits, including a lower risk of heart disease, reduced blood sugar, lower cataracts risk, lower falls risk, stronger knees and less knee pain. This includes good running shoes, a comfortable top, a water bottle and running shorts, tights or comfortable pants. It is highly recommended for women to wear a sports bra while running to reduce pain.

Reflective gear is highly recommended as well if you plan on taking your run during early hours or late at night. This will help to prevent any accidents. Running is easy to begin and requires minimal equipment. A beginner should aim to run for 30 minutes 3 or 4 days a week, including 5 minutes of warming up and cooling down.

If you would like to enjoy the benefits of running, here is a month-long plan to get you started. After the month is over, try to progress by running for longer at your natural pace or walking less between each run. Try adding different styles of running as you feel more comfortable.

If you are not used to regular exercise or have any preexisting medical conditions that can be affected by exercise, consult a health professional before starting any exercise program. As you progress, increase the time spent running weekly or decrease the time spent walking between runs. Sticking to a dedicated running plan can help you achieve long-term success with your weight loss goals.

It really has to be a combination of exercise and diet. Eating healthy is generally what's going to make your weight loss goals happen. Combine running with a healthy diet to create a calorie deficit, which Rizzo said is what "really makes weight loss goals happen.

That's generally energy-dense foods like fruits and vegetables, legumes and whole grains, beans and things like that. Pack your plate with those. It's going to keep you from overeating things you don't necessarily want.

Kirkpatrick said that you might have to adjust your diet a bit to make sure you are getting the nutrients you need, especially if you're running a lot. If you're doing five or six miles, you're probably going to have to have some sort of simple sugar to refuel with, and of course water and electrolytes.