The answer to this question is not unique. The key index of losing weight is the total calories consumed by exercise. There are many kinds of exercise methods, and different exercise methods bring different loads to the human body, which in turn produces different training effects. The difference of exercise load is mainly reflected in exercise intensity and exercise time. For example, jogging and brisk walking for more than 30 minutes belong to long-term, medium-low intensity exercise. The 50-meter dash is a short-time, high-intensity sport.

In the same exercise time, running fast consumes more calories than jogging, which is more conducive to losing weight than jogging. However, running fast is intense, and exercisers are prone to fatigue and often cannot last long. In actual exercise, jogging lasting more than 30 minutes consumes more total calories, which is more conducive to losing weight.

In addition, the composition of the human body can be simply divided into fat and non-fat weight, among which non-fat weight is also called lean weight, which is mainly composed of bones and muscles and is very important for maintaining normal exercise ability. Maintaining or appropriately increasing muscle mass is very beneficial to health. Therefore, people should maintain or improve this part of weight through moderate strength training. The weight that people want to lose is the part of fat weight except lean body weight.

There are three main energy substances involved in energy supply during human exercise: sugar, fat and protein. Studies have shown that sugar is the main energy-supplying substance for short-term high-intensity exercise. However, during long-term low-intensity exercise, the proportion of fat energy supply is the highest.