How long can I lose weight by jogging every day

Persisting in jogging for 30-60 minutes every day can help with weight loss, and the specific effective time varies from person to person. The weight loss effect is influenced by factors such as basal metabolic rate, dietary control, running intensity, body fat percentage, and exercise frequency. Slow jogging, as an aerobic exercise, can effectively burn calories. When combined with dietary management, weight changes can usually be observed after 4-8 weeks of persistence. Those with a larger body weight base have a more significant initial effect, as they burn more calories under the same amount of exercise. Maintaining a heart rate between 60% and 70% of the maximum heart rate during running, which is the range of fat burning heart rate, can improve fat metabolism efficiency. It is recommended to use interval running or slope running to break the body's adaptability by changing the intensity. Proper strength training after running can increase muscle mass and improve resting metabolism. Some populations may experience slow weight loss due to pathological factors such as abnormal hormone levels and insulin resistance. hypothyroidism, polycystic ovary syndrome, and other underlying diseases need to be treated first. Not controlling a high sugar and high-fat diet after running, or having implicit calorie intake such as sugary drinks, can also counteract the effects of exercise. When sports injuries such as knee pain occur, the exercise mode should be adjusted to avoid aggravating the injury.

To lose weight, it is necessary to ensure that daily calorie intake is lower than expenditure, and timely supplement high-quality protein and compound carbohydrates after jogging. Choose breathable running shoes to protect your joints and do dynamic stretching before and after running. It is recommended to schedule 1-2 days of rest per week, combined with cross training such as swimming and cycling. If there is no long-term change in weight, body fat percentage can be tested or a nutritionist can be consulted to adjust the plan. Maintain a regular schedule and sufficient sleep to avoid stress hormones affecting weight loss efficiency.