Does Jogging Help Lose Belly Fat?

 

“Does jogging help lose belly fat?” Yes, jogging or running is a good way to burn calories during exercise as well as afterward. Although there is no official definition of jogging, it is typically considered a slower pace of running. There is no set rule for when runners transition to joggers, though some sources claim that jogging can start at a pace of 6 mph or 10 minutes per mile. Jogging actually burns more calories than any other cardio exercise, by a significant margin. Additionally, it is a great exercise to burn calories, tone your body, and reach your desired level of fitness. So, if you're thinking about jogging to lose weight, know that it will help you get closer to your leaner-body goal.

Moreover, you can lose weight and burn belly fat by jogging or running. Furthermore, it can help suppress cravings and has been linked to numerous health advantages.

This blog explains how jogging can assist you in losing excess weight.

 

Does Jogging Help Lose Belly Fat?

What Are the Benefits of Jogging for Weight Loss?

Jogging or running works out all of your muscles. Additionally, it gets the body ready for a rigorous workout session by warming it up. The advantages of jogging to lose weight are as follows:

#1. Burns More Calories than Most Exercises:

Exercise can help you burn more calories than you consume, which is a requirement for weight loss. Jogging is a fantastic option because it works a variety of muscles hard at once, burning more calories than most other forms of exercise. Several research backs up the fact that jogging burns more calories than other exercises. Even many study found that jogging at a moderate pace of 6 miles per hour (10 km per hour) for 30 minutes could burn 372 calories for a 155-pound (70-kg) person. This is even more calories burned than during a 30-minute game of basketball, as well as during vigorous swimming and martial arts.

#2. High-Intensity Jogging Continues to Burn Calories after Exercise:

Any regular exercise will aid in weight loss, but only a select few exercises will continue to burn calories after you stop working out. Jogging-based high-intensity interval training (HIIT) specifically uses a variety of muscles at their maximum power to burn the most calories per minute. These exercises work a lot of muscles and require more energy to recover afterward. In the fitness world, this is frequently referred to as the "afterburn effect." According to a number of studies, the "afterburn effect" may enable you to gradually burn significantly more calories.

#3. High-Intensity Jogging Overpowers Appetite and Helps You Eat Less:

Many people attempt to lower their calorie intake by cutting back on their food intake or altering their diet. Unfortunately, these methods occasionally only serve to increase hunger and make losing weight difficult. According to several studies, high-intensity jogging may help with this battle by decreasing your appetite after a workout. High-intensity jogging may decrease appetite in part by lowering ghrelin levels and increasing satiety hormones like peptide YY (PYY). The precise mechanisms underlying this response are still unknown.

In a study it was found that, jogging for 60 minutes or strength training for 90 minutes decreased ghrelin levels, in comparison to no exercise. PYY production was only increased by jogging.

#4. Moderate Jogging Targets Harmful Belly Fat:

The health effects of having extra belly fat are terrible. Numerous studies link belly fat to a higher risk of heart disease, type 2 diabetes, and a host of other diseases. According to studies, even without making dietary changes, moderate-to-vigorous aerobic exercise, such as jogging, can help you lose belly fat. Many studies revealed that aerobic exercise reduced belly fat without requiring dietary changes. However, the most efficient way to lose belly fat was through moderate-to-high intensity training. Some researcher found that high-intensity jogging significantly reduced belly fat, as compared to low-intensity walking/jogging or doing nothing.

#5. Body Toning:

All the jogger's muscles are used during this exercise. For instance, it strengthens your lower body's shins, hamstrings, calves, and quadriceps. Furthermore, if a jogger chooses to travel up hilly terrain, their glutes would greatly benefit. One must rely on their core, or abdominal muscles, to keep them upright while jogging on a track. A strong core acts as a girdle to maintain a straight back, and for a jogger, having a supported, straight spine is essential. Joggers will notice a toning effect on their neck, shoulders, chest, and arms as a result.

Jogging Has Many Other Benefits for Health:

Jogging has been connected to numerous other health advantages besides weight loss. The following are a few particular health issues that jogging may help prevent or treat:

• Cataracts: One study found that both vigorous jogging and moderate-pace walking lower the risk of cataracts, with more exercise directly lowering the risk.
• Blood sugar: Jogging lowers blood sugar by increasing the sensitivity of muscle cells to insulin. This facilitates the storage of sugar in muscle cells.
• Heart disease: Jogging for at least five to ten minutes each day, even at slow speeds, can cut your risk of developing heart disease by up to 45%.
• Knee damage: It's a common misconception that jogging harms your knees. This myth was disproved by several studies, which found strong evidence connecting physical activity with healthier knees and stronger knee tissue.
• Falls: Jogging may lower an elderly person's risk of falling. According to some research, older people who run have more responsive leg muscles, which makes them less likely to trip and fall.

Jogging may also help to relieve knee pain. According to a study, jogging was not associated with knee pain or arthritis.

How to Lose Belly Fat?

Concentrate on a combination of consistent exercise and a healthy diet to reduce belly fat. To increase metabolism and build muscle, combine cardio exercises like jogging or cycling with strength training. At the same time, consume fewer calories by opting for nutrient-dense foods and avoiding processed and sugary foods.

 

Can Jogging Reduce Stomach Fat?

The relationship between jogging and weight loss is fairly straightforward: the more time and distance spent jogging, the more calories are burned. An individual's current health status and desired body weight should be taken into consideration when determining how often and how far they should jog. Half an hour of this activity on a regular basis is suitable for people who jog to lose weight. Additionally, the number of calories burned while jogging for a specific amount of time or distance depends on a person's weight.

If you want to lose weight, you should jog at least twice per week. Just doing one or two sessions won't get you the results you want. As a result, one should make an effort to jog as frequently as possible each week. One should schedule at least 4-5 sessions per week in order to effectively burn calories and give the body time to adjust to this exercise.

Does Jogging Help Lose Weight in Stomach in Morning or Evening?

Jogging in morning or evening, either have health benefits, as described below:

# Jogging in the Morning:

By jogging first thing in the morning, you give your body a healthy dose of oxygen, which forces the metabolism to burn more calories. Mornings have a high concentration of oxygen, which makes it simpler for joggers to breathe, especially in the summer. Additionally, jogging in the mornings can often be much more comfortable than doing so in the midday sun.

# Jogging in the Evening:

After a long day, jogging in the evening can be a great way to unwind. You can release the tension from your day of work by going for a low-intensity jog. Additionally, jogging in the evening speeds up the nighttime fat-burning process. In contrast to the morning, runners do not need to warm up before an evening run because their bodies are still in "performance mode."

How to Get Started Jogging?

Although there are many jogging accessories available, most beginners can get by with the bare necessities. This includes appropriate running shoes, a comfy top, a water bottle, and running tights, shorts, or comfy pants. To lessen pain, it is strongly advised that women wear sports bras when jogging. If you intend to run in the early morning or late at night, reflective clothing is also strongly advised. Any accidents will be less likely as a result. Before starting a jogging workout, you should be aware of the following fundamentals:

• Frequency: initially, try to jog three to four days a week, this permits adequate rest periods in between workouts.
• Warm up: It's important to warm up and stretch before each one your jogging workouts. Stretching should come first, then easy walking for 5 minutes, before going to a power walk.
• Cool down: After your run, be sure to cool down with 5 minutes of walking while progressively lowering your speed.
• Total time: Goal for a duration of about 30 minutes. This includes a warm-up of five minutes, a cool-down of five minutes, and 20 minutes of jogging or walking in between.

Walking Vs Jogging - Which Will Help You Lose Weight Faster?

There are many advantages to walking that are similar to those of jogging. However, you can burn twice as many calories per minute by jogging as you can by walking. For instance, jogging at 5 mph will burn 606 calories for a person of average weight (70 kilos). However, for the same amount of time, brisk walking at a pace of 3.5 miles per hour would burn about 314 calories. Additionally, it takes about 3500 calories to burn off 1 pound of fat. So, it's obvious that jogging is preferable to walking when it comes to weight loss.

What are Signs you are losing belly fat?

Improved physical performance: an increase in your stamina, strength, and athletic prowess while engaging in physical activities and exercises.

• Visible decrease in belly bulge - stomach is smaller and that your abdominal region is less prominent.
• Improved muscle tone and definition in the midsection - expose hidden abdominal muscles, improving their tone and definition.
• Higher energy levels - more effective and healthy body, losing excess belly fat can result in higher energy levels and a general feeling of vitality.
• Lower waist circumference - waist is getting smaller and your clothing is fitting looser around your midsection.
• Lower risk of chronic illnesses - linked to a lower risk of chronic illnesses like heart disease, type 2 diabetes, and some cancers, indicating better general health.
• Favorable changes in biomarkers - it can cause biomarkers to improve, such as blood pressure, insulin sensitivity, and cholesterol levels.
• Greater self-assurance - feel better about yourself and more confident, which will improve your outlook on life and your overall wellbeing.

How Long Does it Take to Lose Belly Fat by Jogging?

Jogging can help you lose belly fat, but the amount of time it takes depends on your metabolism, your body's composition, and how many calories you consume daily. Regular jogging and a healthy diet can help you lose belly fat gradually and sustainably, but you should aim for long-term lifestyle changes rather than quick fixes.

 

Conclusion:

A great exercise for losing weight is jogging. "Does Jogging Help Lose Belly Fat?" Yes, but you need to be regular either in the morning or evening. It targets unhealthy belly fat while burning a lot of calories during exercise and possibly continuing to burn calories long afterward. Additionally, jogging is easy to start and has a lot of other health advantages, such as it can be done anywhere, requires little to no special equipment, and offers a variety of ways to keep things interesting.

In conclusion, jogging is a well-liked and convenient form of exercise that has a variety of health advantages. Regular jogging can enhance mental and physical health, strengthen muscles, help with weight loss, and reduce stress. It is a productive way to exercise and maintain a healthy lifestyle. If you struggle to get motivated to run, look for a jogging partner or switch up your workout routines frequently for variety.

 

Frequently Asked Questions:

How many km should I run a day to lose belly fat?

Each person's required distance for jogging to specifically reduce belly fat varies because it depends on their current level of fitness, metabolism, and overall calorie balance. However, over time, a balanced diet and regularly including moderate to vigorous runs in your routine can support the loss of belly fat.

Does walking burn belly fat?

Walking can help with calorie burning in general and weight loss, but it might not specifically target belly fat. When combined with a healthy diet, walking is a low-impact exercise that can support overall fat loss, including a decrease in belly fat. To target belly fat specifically, high-intensity exercises like jogging or strength training may be more efficient.

Will jogging per day lose belly fat, or will jogging help lose weight?

Jogging is a good weight-loss exercise because it burns calories and encourages fat loss all over the body, including in the abdomen. To achieve the best weight loss results, jogging should be done in addition to a balanced diet and other forms of exercise.

How long does it take to lose belly fat by jogging?

Each person's time frame for losing belly fat through jogging varies depending on their starting weight, body composition, diet, and exercise volume. Within a few weeks to a few months, people can usually start noticing changes in their belly fat with a regular jogging schedule, a balanced diet, and other healthy lifestyle choices.

 

Reference used: 

https://www.godigit.com/health-insurance/weight-loss/jogging-for-weight-loss

https://www.healthline.com/nutrition/jogging-for-weight-loss#TOC_TITLE_HDR_5