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Exercise is important for health, well-being and for losing weight. Running or jogging is one of the simplest and most effective weight loss training programs. The whole body is trained, with special attention to the muscles of the legs. When you jog to lose weight, a little effort goes a long way. And you can easily build up your training courses to a steady exercise regime.

Evaluate physical fitness

Evaluate your physical condition to determine if it would be better to walk alone in the beginning and then slowly build up to jogging. Beginners, particularly those with extreme obesity, should be careful when starting an exercise regimen. If you are not overweight and your physical fitness is good, jogging to lose weight can work well for you.

Set a weight loss goal

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To lose a pound a week, you have to burn 500 more calories per day than you consume. You can do this through exercises alone or through diet and exercise. Try to reduce your caloric intake by 250 calories and burn at least 250 calories per day through exercise.

How many calories do you burn?

Try to find out how many calories you burn per minute while running. Joggers weighing 127 to 137 pounds burn 9.2 calories per minute and joggers who weigh between 160 and 170 pounds burn 11.5 calories per minute. If you weigh between 180 and 200 pounds, you burn 12.7 calories per minute when jogging. Use 150 pounds and 10 calories per minute as average, just add a zero to the number of minutes you spend jogging and you get an estimate of the calories burned: 250 for 25 minutes, 300 for 30 minutes etc.

Create a running Schedule

Make a running schedule to follow during the week. Vary your exercise routine for the best results. Try jogging for 15 minutes at a higher speed and the next day 35 minutes at a slower pace. This allows you to further vary the schedule for the remaining days of the week. Buy good running shoes, plan a few routes, and start slowly when you need to move to a faster pace.

Extra Tips

Drink plenty of water to stay hydrated while jogging. Consult your doctor before starting a new exercise regimen if you have a heart condition or other health problem.