How long does it take to lose weight by jogging for 30 minutes every day

Jogging for 30 minutes every day usually takes 1-3 months to see significant weight loss effects. The speed of weight loss is influenced by factors such as basal metabolic rate, dietary control, exercise intensity, individual differences, and persistence level. Slow jogging, as an aerobic exercise, can effectively burn calories and has a more significant effect when combined with dietary management. The initial weight loss may be rapid, mainly reducing water and some fat. As time goes by, the body gradually adapts to the intensity of exercise, and the efficiency of fat breakdown will increase. It is recommended to maintain a steady running speed and keep the heart rate within the range of 60% -70% of the maximum heart rate, which is most conducive to fat burning. Warm up and stretch before and after running to avoid sports injuries affecting sustainability. Some populations may experience slower results due to genetic factors or abnormal hormone levels. Diseases such as hypothyroidism and insulin resistance can lead to a decrease in metabolic rate, and it is necessary to first regulate underlying diseases. Women may experience weight fluctuations due to edema before and after their menstrual period, and should pay attention to changes in body fat percentage rather than just weight numbers. The plateau period is a normal phenomenon, which can be broken through by adjusting the running rhythm or adding interval running. Slow jogging for weight loss requires long-term persistence, and it is recommended to combine it with strength training to increase muscle mass and improve basal metabolism. Control the intake of refined carbohydrates in diet and increase the proportion of high-quality protein and dietary fiber. Maintaining a daily calorie deficit of 300-500 calories is safer to avoid metabolic damage caused by excessive dieting. Recording changes in circumference can better reflect the true weight loss effect than weighing, and it is advisable to lose no more than 1 kilogram per week. If you experience discomfort such as knee pain, you can switch to low impact exercises such as swimming or elliptical exercises.