Losing weight is a common goal for many people when starting to exercise. Among the forms of exercise, jogging is often considered the “number one candidate” thanks to its ability to burn calories effectively in a short period of time. The image of people sweating on the running track is often associated with fat loss and getting in shape.
However, the question is: is jogging really the best exercise for weight loss? And if so, why do many people jog regularly but still lose weight?
What are the outstanding advantages of jogging in weight loss?
The biggest strength of jogging lies in its ability to burn energy quickly. On average, a person weighing 65–70kg can burn about 300–400 calories in just 30 minutes of running at a moderate pace. This number is significantly higher than walking, light cycling or even some regular gym sessions.
In addition, running is an accessible activity: you don’t need much equipment, can practice anywhere, and is suitable for both beginners and professional athletes. Therefore, running is often considered the top choice for weight loss.
Why running doesn’t always help you lose weight?
Here are the reasons for this situation:
1. Weight loss does not occur immediately
The body needs time to adapt to the new exercise regimen. In the beginning, you may not see any change on the scale, or even a slight increase. The reasons are:
Muscle growth: muscle is heavier than fat, but takes up less space, making the body more toned without losing weight.
Water retention: the muscle recovery process after running causes the body to retain more water to repair muscle fibers.
2. Eating to compensate for energy
A long run makes you feel hungrier than usual. If you accidentally “reward” yourself with a cake, a latte or fast food after running, you may be consuming more calories than you have just burned. This is a common reason why many people run regularly but do not lose weight.
3. Focusing too much on the number on the scale
Weight is just an indicator. Many people are disappointed because the scale needle does not budge, but in fact, the body has changed positively: a slimmer waist, more toned muscles, increased endurance. Looking only at weight can easily make you give up before seeing real results.
4. Focusing only on running but ignoring muscle strength
Muscle is the body’s natural “calorie-burning machine”. When you have more muscle, your resting metabolic rate is also higher, helping you burn more energy even when not exercising. If you only run without lifting weights or doing strength training, you will miss out on an important factor that helps you lose weight sustainably.
How to turn jogging into an effective weight loss tool
1. Combine with a scientific diet
Jogging is only effective for weight loss when combined with a reasonable nutritional regimen. Do:
- Eat lots of protein-rich foods (lean meat, fish, eggs, beans, etc.) to restore muscles.
- Add green vegetables and fiber to stay full longer.
- Limit sugar, sweets, and carbonated drinks, as they can easily “destroy” your jogging efforts.
2. Add strength training
Alternate 2-3 weight training or bodyweight sessions (push-ups, squats, planks) each week. This helps maintain muscle mass, boosts metabolism, and reduces the risk of injury from jogging too much.
3. Diversify your runs
Don’t just run at the same speed day after day. Your body will quickly adapt, reducing fat burning efficiency. Instead, try:
- Running slowly – long: increases endurance.
- Sprinting (intervals): burn calories and improve speed.
- Running on hills or terrain: challenge your muscles and improve efficiency.
4. Track progress using multiple metrics
Don’t just rely on weight. Pay attention to:
- Do your clothes fit better?
- Are you running farther or faster than before?
- Do you have more energy in your daily activities?
These changes are the real indicators of your weight loss journey.
In short, running is definitely one of the most effective exercises to support weight loss, but it is not the “only key”. Running will bring more noticeable results when combined with a reasonable diet, adding strength training, and tracking progress through many aspects other than weight.
The most important thing is to maintain patience and consistency. If you make running part of your healthy lifestyle, you will not only lose weight but also have a much healthier, more flexible body and a clearer mind.
