Yap, you read correctly that jogging will not lead to weight loss, specifically body fat loss. Before we all jump up in protest, allow me to explain. Most people believe (including me a month ago) that jogging is ideal for weight loss; hence a few minutes of jogging is good for you, but recent scientific studies say otherwise. Let me start by acknowledging jogging as a cardio activity with several benefits, among them cardiorespiratory fitness, which ensures all the cells in the body receive oxygen while lowering the probability of certain diseases such as heart attack and mortality. Jogging also greatly benefits those training or lifting weights, improving their capacity and shortening recovery time. As a bonus, jogging is perfect for KEEPING WEIGHT OFF; yes, you read it right, jogging is ideal for maintaining a particular weight.
Why does The Kenyan Nutritionist discredit jogging as a body weight loss? Well, I do not; jogging will lead to weight loss but not body fat loss, let’s start from the beginning. How much jogging do you need to burn a certain amount of calories? Here is a mwakenya; it takes 3 hours of brisk walking to burn 1000 or 100 calories every 1.6-kilometer jog; the catch is you burn more the heavier or faster you go. One should also note that the heavier we are, the more weight we lose as the body tries to adapt to the strain by shedding off the lean mass (look at long-distance runners). But back to body fat loss rather than lean mass or general body weight loss.
Here is another shocking study I came across; jogging only burns 20-30% of the expected calories; why is that? It is because of compensation; the more we burn through cardio as jogging, the more the body will ask for hunger pangs (munchies), leading to compensatory overeating through snacks and such. Our metabolism also slows down due to jogging to reduce the calories burned, also known as diminishing returns. Let me put it this way; the body adapts to the distance we jog every two to three weeks by lowering our metabolism, increasing our appetite, and reducing our activity levels. If I do 5 kilometers 3-4 days a week, my body will adapt and compensate within three weeks, making any jogging effort to lose fat after that null and void.
Now for the main question, how do I lose body fat if jogging is only ideal for weight maintenance, improved cardiovascular system, and enhanced training and recovery for weight lifters? At Precure Nutrition Clinic, we always emphasize first changing your lifestyle and eating healthy (note I did not say diet, which nutritionists we know is terrible for you, story for another day). Once you are eating clean and healthy, the weight will start to drop; from there, you can boost the process by going to the gym and enrolling in strength training and finally, doing some cardio at least three times a week to maintain the new weight.
Where do I start with healthy eating and changing my lifestyle? Contact us at Precure Nutrition Clinic and let us enroll you in a three or six-month weight loss program; we are on social media as Precure Nutrition Clinic; email us at firstname.lastname@example.org or just WhatsApp at 254-721-790-487. See you soon
The Kenyan Nutritionist
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