How to Lower Body Fat by Jogging

Ditch the jelly belly and enjoy family time while jogging.

Ditch the jelly belly and enjoy family time while jogging.

If too much jiggle in your wiggle has got you down, you're likely to find yourself hiding under loose-fitting clothes instead of wearing your favorite outfits. Aerobic exercise, such as jogging, is the most effective way to get rid of body fat. To keep the weight off for the long run, it's best to shed 1 to 2 pounds per week. Jogging for about one hour each day will help you burn around 500 calories for a loss of 1 pound of that jiggle per week.

Spend five to 15 minutes warming up your body before you start jogging. If you're planning to take an easy, steady run, warm up with a five-minute walk. On days when you intend to include hills or faster intervals, walk for five to 10 minutes, and then jog at a leisurely pace for another five to 10 minutes.

Engage in some dynamic stretches to ensure that your muscles are loose and ready for the exertion of jogging. Do eight walking lunges and high-knee running steps, and skip for 20 to 30 seconds.

Ease into jogging by starting off slowly. After five minutes, increase to and maintain a moderate pace at which you can talk a sentence but can't sing it. Maintain this pace for the duration of your jog.

Incorporate intervals into your jogging routine two or three times per week. Jog at your normal pace for two to four minutes. Follow this by jogging faster for 30 seconds to two minutes. Alternate between the two for your entire jog to increase your calorie burn and lose fat more quickly.

Cool down by walking for five minutes after you complete your jog or until your rate of breathing and heart rate have returned to normal.

Perform some easy stretches to prevent muscle tightness and soreness the next day. Stand in front of a wall, and grasp your left heel behind your tush with your left hand. Hold the stretch for 10 seconds, and then repeat on the other side. Hold a lunge position on each side, reach for the ceiling and touch your toes.


  • Check in with your doctor before you start a jogging program for weight loss to get the OK.
  • A healthy diet consisting of lean protein, whole-grain foods, fresh produce and low-fat dairy will fuel your body for jogging and other exercise. Reduce your daily caloric intake by 250 to 500 calories per day to lose an additional 1/2 to 1 pound. Don't eat less than 1,200 calories per day.


  • It's normal to experience some muscle soreness, especially if you haven't exercised in a while. But acute pain can signal a problem. Don't mess around; stop jogging and see your doctor if acute pain occurs.

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About the Author

Mary Ylisela is a former teacher with a Bachelor of Arts in elementary education and mathematics. She has been a writer since 1996, specializing in business, fitness and education. Prior to teaching, Ylisela worked as a certified fitness instructor and a small-business owner.

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