How many calories can be burned by jogging one kilometer to lose weight

Slow jogging for one kilometer consumes approximately 60-80 calories, and the ability to lose weight depends on factors such as calorie deficit, exercise intensity, and weight. Slow jogging for weight loss needs to be accompanied by dietary control. Single exercise has limited consumption, but long-term persistence is effective. Slow jogging, as an aerobic exercise, is related to factors such as weight, speed, and terrain in terms of calorie expenditure. People with higher body weight burn more calories per unit distance, for example, a 70 kilogram adult jogging one kilometer consumes about 70 calories, while a 50 kilogram person may only consume 50 calories. An increase in running speed may slightly increase calorie expenditure, but excessive pursuit of speed may exceed the range of aerobic exercise. It is recommended to maintain a pace of 6-8 minutes per kilometer, during which the proportion of fat energy supply is relatively high.

Relying solely on jogging for weight loss requires attention to the duration and frequency of exercise. A single run of 1 kilometer consumes only half a bowl of rice, and it takes 15-20 kilometers of cumulative running per week to form a significant calorie deficit. It is recommended to combine dietary adjustments, reduce daily intake of 200-300 calories, and combine with 3-5 kilometers of jogging every other day to lose 1-2 kilograms per month. Those with a larger body weight base have more significant initial effects, but attention should be paid to knee joint protection.

Slow jogging for weight loss should choose a plastic track or flat ground, and wear cushioned running shoes to avoid joint injuries. Warm up and stretching before and after exercise, combined with strength training, can improve basal metabolic rate. It is recommended to eat a small amount of whole wheat bread before morning running to avoid low blood sugar. Long term jogging not only helps to lose weight, but also improves cardiovascular function and insulin sensitivity. However, it is important to adjust exercise plans promptly after weight loss to prevent plateau periods.