How quickly can you see success?
It is currently being discussed that weight loss through physical activity alone is far overestimated. This has to do with the fact that about 250 minutes of endurance training per week would be necessary for a small success to be noticeable on the scales. 250 minutes would mean, for example, about 4 training units of 60 minutes each per week.
This is unthinkable for someone who is just starting with endurance training. And also many people who are regularly active in sports cannot manage 250 minutes of endurance training per week. The medical journal also states that a daily energy deficit of about 500 kcal is necessary to lose weight.
According to the article, 500 calories less per day could be achieved, for example, by 7-9 hours of moderate jogging per week, provided that the diet is not additionally adjusted in the sense of reducing food intake. These figures make it clear that the sole effect jogging has on weight should not be overestimated. Only the combination of a healthy diet, regular sporting activity and adherence to certain calorie limits will lead to success as an overall package. For this reason, no reliable data can be given on how much weight loss can be achieved by jogging alone.
How much can you lose by jogging?
As already mentioned above, the weight loss that can be achieved by jogging alone is unfortunately often overestimated. In the end, the key to success is above all a combination of regular physical activity, a healthy and balanced diet while maintaining an individually determined calorie deficit, sufficient fluid intake and a healthy lifestyle. How much can be lost through this varies greatly from individual to individual. However, this does not mean that jogging is useless as a measure for losing weight. The important thing is that sport alone – if it is not practiced excessively – does not lead to long-term weight loss success.
The most important accompanying measure for weight reduction when jogging is a consistent change in diet. However, jogging is more likely to be seen as an accompanying measure to a change in diet than the other way round. The key to weight loss success is a negative energy balance.
This means that the body has to consume more energy than is supplied to it. And not only twice a week, but as consistently as possible every day. Depending on the starting weight and the goal of weight loss, an energy deficit of about 500 kcal per day is recommended.
In addition to the calorie deficit, attention should also be paid to a balanced diet that contains sufficient fibre as well as fruit and vegetables. In addition to jogging and a change of diet, a sufficient daily drinking amount also plays a role. At least 2 litres of fluid should be consumed daily. Drinks containing sugar should be avoided.