Losing belly fat can be pretty tricky, and there is no specific exercise that can help burn belly fat.
Jogging is an excellent cardiovascular exercise that helps to lose overall body weight and burn fats.
It can contribute immensely towards burning belly fat, but you will need to combine it with other fitness routines and a healthy diet to have a slimmer tummy.
The Truth About Jogging and Belly Fat
To lose belly fat, you need to burn lots of calories. Jogging is one of the best exercises that can help you achieve this.
Studies reveal that a man weighing 160 pounds can lose 12.4 calories per minute jogging; this translates to 372 calories in 30 minutes.
Despite this, jogging for longer distances and hours will not help you burn belly fat. There are other things that you need to combine with this exercise, as discussed below.
1) Watch what you eat
Poor dietary habits are one of the reasons why fat settles in the belly area.
If you are jogging and still not noticing any changes to your belly area, it could be that you are making wrong food choices or are overeating.
The best belly fat loss diet should contain lots of proteins and vegetables and relatively low carbohydrates.
Avoid processed foods, juices, and cakes that contain high levels of empty calories that lead to weight gain.
While at it, ensure that you are not consuming more calories than your body can burn. Here is an excellent guide on calorie consumption.
2) Jog on trails
Another excellent way to lose belly fat by jogging is by doing the exercises on trails. Jogging on trails will make the workout more intense, enabling you to lose more belly fat.
Navigating challenging terrains and jumping over rocks offers a total body workout that would help cut fats in your midsection.
Safety is paramount when jogging under challenging terrains. If you have never jogged before, it would be wise to consult with your doctor.
Also, ensure that you have the right workout gear.
3) Lift weights
Even though jogging could be your primary workout, it is essential to switch it up with resistance training.
Jogging will help you lose fat, but resistance training exercise will help you tone your abdominal muscles.
When doing weight lifting, focus on exercises that target the abdomen. These include weighted crunches, sit-ups, planks, and leg raises.
It is essential to consult with a personal trainer to guide you on how to execute the exercises effectively.
6-week running plan to lose weight
let’s discuss a 6-week running plan to lose weight, which will help you with weight loss and increase your cardio endurance and provide emotional benefits. This plan is designed for runners who want to lose weight and participate in a regular running routine.
Here are the six steps on how to lose weight using running:
1. Get a running plan
You only need a few minutes to think about your ideal weight and how much time, energy, and money you want to spend to get there (for a 5%-10% reduction). You may want to ask some friends or family members who have achieved success with weight loss in their lives.
2. Set goals and progressions
The first step is setting a goal. When you start, you should try your best to lose 10% of your body weight. Depending on what part of the world and lifestyle you live, it’s also essential to set a realistic goal, not one that will be too hard for you. If you set it too high, then it will become impossible for you.
3. Evaluate your diet
Next, consider your diet and ensure that it contains the necessary nutrients and has some permanent changes. It would help if you emphasized fruits, vegetables, pasta, rice, and other complex carb foods. Also, it would help if you got rid of junk food as they contain high amounts of simple sugars, which increase the insulin levels in our body and lead to fat storage.
4. Calories are king.
After you’ve set up your diet, it’s essential to write down all of your calories so that you can keep track of them and see how much is left for running; if you want to burn more calories or if you want something sweet, check how many calories are in it (honey bun has far too much!).
5. Exercise
Running is an excellent exercise for weight loss because it’s easy to do, and anyone can do it. All you need is a good pair of running shoes, some clothes and that’s it! Just keep doing this during your running plan to lose weight, and after six weeks, you will be able to run the same amount of time but with the same weight loss results – 10%.
6. Run for more than 1 hour.
The thing about running is that you must run for more than 1 hour if you want to keep burning calories. Running for less than 1 hour will not burn many calories. So, running for 2 hours will burn 2,000 calories, and running for 4 hours will burn 3,000 calories. It would be best to run at least 30-60 minutes of workout five times a week to keep your weight loss plan
How many km should I run a day to lose belly fat?
To lose belly fat, you need to run 20 km in a week. So, how many km should you run a day to achieve this?
Since your average running speed is about 5 km/h, you need about 35 minutes of running a day.
Walking or running to burn belly fat?
If you love walking or running, then the best way to start your exercise is to mix walking and running. For example, you can start with a 5-minute run, then walk for 5 minutes and continue doing this for about 1 hour. This kind of interval training will help you burn more calories so that you can lose weight faster.
The best running shoes
Here’s a list of our recommended running shoes that you can choose for running:
For men:
For women:
Conclusion
There you have it if you were looking for information on whether jogging burns belly fat.
Jogging is an excellent exercise that not only helps to cut belly fat but promotes overall body health.
To increase the metabolism of your body, jog in intervals. This involves alternating your speed, sometimes decreasing and then increasing it.
This jogging strategy also increases oxygen flow into your muscles.
If you are getting started with jogging to lose belly fat, you can find helpful information online on how to do it.
