Do you know how much weight you've lost by jogging for a month? Many people will choose jogging. Jogging is not a very intense way to lose weight, but reasonable exercise should be combined with a balanced diet to achieve the best weight loss effect. I collected and sorted out the information about how many pounds I lost after jogging for a month. Let's have a look.

How much weight did you lose by jogging for a month? It depends on the calorie intake of your jogging food. If the calorie intake is too high, jogging in time will not achieve the actual effect of reducing points. Only running for at least 40 minutes can burn fat and consume calories. If you persevere every day and eat very little food, like running 1 km every day, you can lose 6~8 kg a month. But it also depends on my physical fitness. It is suggested that you should kick your legs after running, otherwise it is easy to become muscles and it is more difficult to lose weight. There is also a month later, if you can't stick to it every day, you'd better exercise regularly.

Jogging can't achieve the goal of losing weight in a short time. If the time is too short, running fast and sweating is not the goal, but relatively jogging, which is often called aerobic exercise to lose weight. Every time for at least 40 minutes to 1 hour, it is usually best to control the diet.

If you keep exercising, you don't need to go on a diet to lose weight. You just need to adjust your diet to prevent spicy, greasy and fried snacks, and your body shape will gradually adjust. If you lose a lot at once, it will not have a good effect on the human body and it will rebound more easily.

Running for one hour consumes about 590KCAL, and running for two hours a day consumes about 1 180KCAL. Fitness exercise is good, but you need to pay attention to diet control, and it is best to take 2200KCAL.

Implementation opinions:

You'd better measure the amount of ingredients in your diet according to the calorie value. If you have a good breakfast, you can choose two pieces of milk and eggs with oatmeal or whole wheat toast. Chinese restaurants can add one or two pieces of meat to a meal, and there is no limit to vegetables and fruits. The relative food intake at night is reduced by half compared with that in Chinese restaurants. In the diet, you can choose to reduce the medicine slowly, first to 2/3 of the past. The bigger taboo is that you can't eat supper and drink alcohol.

After reading the above question about how much weight you lose after running for a month, the net editor thinks that we should not only put our consciousness on fitness running, but also put some consciousness on diet collocation. We should cultivate a good lifestyle, a good diet and good exercise habits in our daily life.

How much do you lose by jogging for a month? 2. The principle of jogging to lose weight. First, stretch before jogging.

Many people don't stretch before running. This is not conducive to losing weight. You know, the energy in the body is divided into fast energy and reserve energy. Only when the energy consumed quickly is almost the same, the body's reserve energy "fat" will start to burn. In other words, if your physical fitness is not very good, it may even be that you are tired from running and the fat has not started to burn. Therefore, if you want to lose weight effectively by running, you should do some stretching or relaxing exercises before running. On the one hand, you can warm up and prevent injuries. On the other hand, you can consume some sugar sources first, so that the burning efficiency of fat can be greatly improved after running.

Jogging weight loss principle 2, carefully choose running shoes

Don't just put on a pair of sneakers and go running, otherwise the slimming effect will be greatly reduced, and even the fragile toes and soles may be damaged. I suggest you choose shock-absorbing running shoes designed according to human mechanics, which can completely fit your foot shape. It can absorb the vibration caused by running and provide decompression protection for your feet, calves and even your brain. In addition, because women's pelvis is wider than men's, their feet are more prone to varus when running to the ground. Therefore, it is also necessary to pay attention to whether running shoes have support rods on the inner side of the arch and whether there are stabilizing pieces on the outer heel. Especially when you are heavier, you need to prepare a pair of good shoes.

The principle of jogging to lose weight 3. Running to lose weight requires jogging, and it is forbidden to run fast.

Don't think that the faster you run, the more fat you burn. On the contrary, when you run fast, the oxygen supply in your body is insufficient and your body is doing anaerobic exercise. Fat can't completely participate in combustion, so it can't be consumed. Aerobic exercise with relatively low exercise intensity can promote fat burning in your body. So, how to judge whether your current running intensity belongs to aerobic exercise or anaerobic exercise? The simplest way is that if you feel out of breath when running, it means that your body is doing anaerobic exercise; If you breathe evenly and harmoniously while running, you can even chat with people around you while running without feeling disordered breathing, which shows that you are doing aerobic exercise that can best promote fat burning.

Jogging weight loss principle 4. Running every day is not recommended.

Although jogging is good for keeping healthy and losing weight, experts don't recommend running every day. It is best to run every other day. As for the day when you don't run halfway, you can do stretching exercise to increase the flexibility of your whole body, which is very important and the key to ensure the smooth metabolism of your whole body, especially to prevent fat and water from accumulating in your limbs.

The principle of jogging to lose weight 5. Don't just run for 20 minutes.

Theoretically speaking, under the premise of full warm-up, jogging for 20 minutes consumes almost the same amount of energy, and when the stored energy and fat are mobilized for burning, if you stop exercising at this time, you can't achieve the goal of fully burning fat to lose weight. So if you want to lose weight by running, you should run for at least 20 minutes, and 40 minutes is the running time recommended by experts.