One of the essentials of jogging to lose weight is to run for more than 30 minutes, the longer the better.

Losing weight is actually reducing fat. There are three stages of human energy consumption. The first is to consume ATP. This sprinter uses ATP, which can only last for more than ten seconds. Then begin to consume glycogen (muscle glycogen, liver glycogen, blood sugar), which takes about 30 minutes to 2 hours. Then there is fat consumption (follow-up for about 30 minutes).

In fact, all jogging is a parallel of three stages. After 30 minutes, it means that fat consumption accounts for muscle gain (mainly fat consumption for energy supply).

With the goal of losing weight, it is recommended to run for 40 minutes to 60 minutes. This will mainly consume fat, and it won't be too difficult.

Remember, if you run for less than 30 minutes, you basically don't consume much fat, but you mainly consume blood sugar. After eating, your blood sugar will recover immediately, and there is no less fat at all. Within 30 minutes, it is the most loss to lose weight. For more than 30 minutes, every step was burning fat.

If you jog for 5 kilometers, it will take about 35 minutes if the speed is slow, which means that you just started to lose fat and then stopped. You said it was a loss.

There is also the control of appetite. Many people run a lot, but they still can't lose weight. It is precisely because of "running volume vs appetite" that appetite wins.

If you want to lose weight, I suggest you go swimming. Running will only improve your vital capacity. It is faster to lose weight or swim. The resistance of moving in water is 12 times greater than that on land. When your hands and feet move in the water, you will definitely feel strong resistance, so during swimming, the muscles of your back, chest, abdomen, buttocks and legs can be well exercised. The well-defined muscles of swimmers are the best evidence. Swimming is also an intense sport. The heat transfer speed of water is faster than that of air, which means that people will lose heat quickly in water, and swimming will consume a lot of heat. Excess body fat will also "dissolve in water" quietly.

30 minutes freestyle. Three times a week, you can get rid of stay away from obesity's troubles. Swimming with short time and high calorie consumption is the best choice to save time. Similarly, swimming and freestyle exercise a lot, and it only takes 30 minutes to consume a lot of calories.

Generally speaking, swimming can help you lose weight. After all, swimming can be regarded as full-body exercise, and relatively speaking, swimming for 30 minutes is more tiring than others running for half an hour. So generally speaking, as long as you persist, you can achieve the effect of losing weight.

Jogging can accelerate blood circulation, enhance cardiopulmonary function, reduce thrombosis and eliminate toxins in the body, but it is obviously not enough for weight loss. If you want to lose weight, you must reach a certain speed according to your physical fitness when running, and keep the speed, that is, make your body sweat and burn fat.

In addition, be sure to eat less and more meals, and be full at 7 points per meal. Eat some foods with high protein content and low fat content, such as chicken breast, deep-sea fish, beef, bean products, vegetables and fruits. Remember not to eat more staple food (staple food contains a lot of carbohydrates, which will be converted into sugar and fat). It is best to control the daily intake of staple food within 200 grams.

Both of the above can be maintained for a period of time, and the weight will come down soon. From185kg to148kg, I used it for 4 months. Although tired, it's worth it. I feel relaxed, sleepy and refreshing. The key person has also become handsome [yi tooth]. After running, he made a picture and sweated. I wish you luck, too.