Summer is coming, and more people are starting to run to lose weight. Running is a low-to-medium intensity aerobic exercise, which can not only improve physical endurance, strengthen cardiopulmonary function, but also improve activity metabolism, promote fat breakdown, and make your mother lose weight.
For novices, jogging 5 kilometers a day is a good choice, which is an acceptable number of kilometers for the body and can also achieve multiple workout effects.
So, how long can I lose 10 pounds of fat by jogging 5 kilometers a day?
Different people have different weights, different paces, different durations, and different calories burned while running. And if you run at a speed of 10 kilometers per hour, you can complete 5 kilometers in half an hour.
A 60KG person will consume about 300 calories to complete a 5km run, while a 70KG person will consume 350 kcal to complete a 5km run, and an 80KG person will consume 400 kcal.
One kilogram of fat is equivalent to 7,700 calories, and a 60KG person wants to lose 10 kilograms of fat, which takes about 128 days, that is, about 4 months, and the time cycle is relatively long.
However, in this process, the body will be accompanied by the loss of water and muscle while decomposing fat, and the body will also be in a high metabolic state for a period of time after training, and the actual weight loss effect will be more obvious, and you may find that you have lost more than 10 pounds in about 3 months.
However, running is not suitable for people with a large weight base, because the joints will be stressed by 2-3 times their body weight when running, which is not conducive to knee health.
If your weight base exceeds the standard by more than 10KG, it is recommended that you combine brisk walking with jogging, or try swimming, cycling and other exercises to reduce the pressure on your joints, slowly reduce your weight, and then try running training.
Finally, in terms of diet, if you can manage your calorie intake well, reduce your calorie intake by 300-400 kcal than usual during weight loss, eat a low-fat and high-protein diet, eat more high-fiber vegetables, and control your staple food intake, then your fat burning efficiency will also double, and you will lose 10 pounds of weight in about a month.