Jogging is a high-calorie-burning exercise.
Effective weight loss requires a calorie deficit -- which means burning more calories than you eat every day. The size of the calorie differential you create during your weight-loss program determines how quickly you'll lose weight. Although rapid weight loss often seems desirable, losing weight too quickly can lead to negative side effects -- and increase your chance of weight regain.
Recommended Calorie Deficit
Although very low-calorie diets containing 800 calories -- or less -- per day often lead to rapid weight loss of 3 to 5 pounds per week temporarily, these diets are only safe under medical supervision, reports the Weight-Control Information Network. If you want to shed pounds on your own and achieve a safe weight-loss rate of 1 to 2 pounds per week, aim for a calorie deficit of 500 to 1,000 calories per day, suggests the Centers for Disease Control and Prevention. In other words, tally up your total calories on a typical day, then aim to eat or burn 500 to 1,000 additional calories daily.
Achieving a Deficit
You can create a weight-loss calorie differential, or calorie deficit, by reducing your calorie intake, boosting your calorie expenditure through increased physical activity or combining diet plus exercise - which is often the most effective strategy for long-term success. For example, try decreasing your energy intake by 250 calories per day and burning an extra 250 calories to drop about 1 pound per week until you reach your goal weight.
Because protein and fiber both help boost satiety, eating plenty of these essential nutrients helps reduce hunger -- and your overall calorie intake for effective weight loss. Choose from a variety of lean meats, egg whites, soy products, seafood, skinless poultry, legumes, vegetables, whole grains, nuts, seeds and low-fat dairy foods. Drinking a glass of water before meals is another effective strategy useful for reducing your overall calorie intake for weight loss.
Boosting Physical Activity
Many adults can burn an extra 250 calories to help lose weight by exercising 30 to 45 minutes daily. Harvard Health Publications reports a 155-pound adult expends 260 calories in 30 minutes rowing, 335 calories using an elliptical trainer, 353 calories using a ski machine, 298 calories jogging at a pace of 5 miles per hour and 372 calories running for 30 minutes at a pace of 6 miles per hour.