What is an ideal weight?

The most accurate assessment of your ideal weight takes into account the composition of your body – how much of your weight is lean body mass (muscle and bone) and how much is body fat. For optimum health, body fat should be no more than 20% of total body weight for men and 30% for women. BMI calculator checks BMI (body mass index). Use it to calculate adult BMI and child BMI accurately.

Can Jogging Burn Calories or Fire Up Your Fat Furnace?

Yes. A consistent 20-minute daily jogging/running for will burn your belly fat.

When you burn calories in excess of what you consume through food each day, you create a calorie deficit that leads to fat loss.

How quickly you will lose weight will depend several factors, such as your jogging pace, the duration of your workouts, how often you get your jogging workouts in and your current body weight, how much you weigh — the heavier you are the more calories you’ll burn. Where you jog also makes a difference; if you’re jogging on hilly terrain, you can expect to burn significantly more calories than you would jogging along a flat

In fact, while jogging may be a great weight-loss activity, it’s not the best overall success method. Research has proven the most effective tool for shedding pounds is calorie restriction— that is, eating less. When you’re trying to lose weight you should aim to consume 300 to 500 fewer calories per day than your body uses.

According to Harvard Health Publications, Compared with not running at all, jogging even five to 10 minutes a day may be enough exercise to extend life, according to a study in the Journal of the American College of Cardiology. The study focused on more than 55,000 men and women ages 18 to 100. About a quarter of them were runners. Over 15 years, those who ran up to 50 minutes a week at a moderate pace were less likely to die from either cardiovascular disease (such as heart attack or stroke) or any other cause.

The study suggests a relatively low minimum daily “dose” of jogging to boost longevity, although people who run more than 10 minutes a day may enjoy a greater benefit.

Therefore, simple jogging as a workout routine can be your golden ticket to get lean

Although, research has proven that the most effective method to lose weight is by reducing your calories consumption.

It takes about three minutes to eat a chocolate bar but it will take least 40 to burn the calories intake from it. To lose a single pound, you need to burn approximately 3,500 calories which could take a few weeks of regular but light jogging to achieve. On the other hand, consuming 500 fewer calories a day will result in the loss of a pound a week. For that reason, dieting alone seems as to be the fastest path to weight loss.

It is a great way to get fit and lose weight into the bargain. It’s free to do, and you don’t have to book a session, so you can fit it around your lifestyle.

Supplementary Exercises

While jogging melts away excess body fat, strength training burns additional calories and preserves muscle mass. This is important, because when you’re eating 300 to 500 fewer calories than your body uses daily, you are likely to lose muscle along with fat. However, if you supplement your jogging with a couple of full-body strength workouts each week, all of your weight loss will in fact be fat loss. Strength training may be performed at a gym or in your living room. Focus on bodyweight as well as weight-lifting exercises, such as lunges, squats, deadlifts, push-ups, shoulder presses and planks.

One pound equals 3,500 calories, and an average one-hour run burns about 606 calories. Run long enough and frequently enough and you’ll lose weight, assuming, of course, you’re following a nutritious diet. You won’t run well if you’re undernourished or if you don’t have enough body fat to support basic health

Jogging is a heart-friendly exercise that’s adjustable for all fitness levels. And everyone across different ages can enjoy its health benefits, which include lower blood pressure, lower cholesterol, a reduced risk for diabetes and a firmer body. But check with your doctor before slipping on your running shoes.

Steps to Burn Fats for Weight loss

Step 1

  • Set realistic and achievable weight loss goals for yourself.
  • Make sure you record your weight each week and monitor the progression.
  • Remember that losing 1 to 2 lbs. per week is recognized as being a healthy, sustainable rate of weight loss. One pound is equivalent to about 3,500 calories, so the more you burn the better.

Step 2

  • Follow a regular schedule/routine of at least 20-minute jogging sessions daily. The amount of calories that you burn each session depends on your weight and jogging at a fast pace is an excellent tool for weight loss. Not only do you torch the most calories when you sprint, but your body also quickly burns more fats for a longer period of time afterward.
  • The longer these  runs last, the higher the rate of fat burning climbs, so push the duration instead of the pace in these workouts.
  • Uphill sprinting gets your heart rate soaring, and it’s easier on your joints and muscles than sprinting on flat ground. You can adapt our eight-week beginners running plan for weight loss by doing uphill runs at intervals.

You can calculate how many calories you burn by using HealthStatus calories burned estimator. If you are new to running, begin with a walking and running program and gradually build up your minutes running until you can run for the whole 20 minutes.

Benefits of Jogging

Regular exercise like jogging does provide additional benefits beyond calorie burning.

  • It slightly increases your resting energy expenditure – i.e., the rate at which you burn calories even when the workout is over and you are at rest.
  • Pounds lost through boosting your activity level consist almost entirely of fat.
  • In addition, some studies suggest that exercise preferentially targets abdominal fat, which plays a role in hypertension, cardiovascular disease, and diabetes.