A pound of fat has around 3,500 calories. Running one mile burns approximately 100 calories on average. If you want to shed one pound of fat, you should run 35 miles per week for one month. Even if you were to run seven days a week, it would take you five miles each day to lose one-pound-per-week of fat in order to achieve your goal of losing one pound of fat in a week.

Running and calories

If you’re wondering how much weight you can lose while running and with other exercises and activities, there are calculators for that, such as here .

Because each of us burns differently. There is no single recipe. How many calories you burn while running depends on many factors. For example, your height, age, weight, exercise intensity, and intensity.

I counted for myself (170 cm tall, 60 kg weight, 46 years old), assuming 30 minutes of activity and like this:

• – running at a pace of less than 6 minutes per 1 km: 300 kcal
• – cross-country skiing / running (fairly fast): 290 kcal
• – active swimming, without hitting: 270 kcal
• – cycling at a speed of 19-22 km / h: 220 kcal
• – Nordic walking: 200 kcal
• – brisk walking: 190 kcal
• – skiing: 190 kcal
• – garden work: 110 kcal
• – pilates: 100 kcal
• – general house cleaning: 80 kcal
• – ironing: 60 kcal

Well, if you don’t look, running wins .

However, it is worth knowing how to run to lose weight. I wrote about it here:

➡ How to run to lose weight

I’m very glad that walking is also high on the list. Because if running is absolutely unacceptable for you (yet), then start walking regularly.

Actually, I have nothing to add, just: go for a run 🙂 Or go for a quick walk.

Well, maybe a few more words to fill in the question of how much weight you can lose while jogging:

• To lose 1 kg, we need to burn approximately 7,500 calories. Unfortunately.
• So you would have to go out about 25 times in half an hour of jogging to burn off 1 kg of unnecessary fat.
• Suppose you run every other day. So you need less than 2 months to lose 1 kg of fat.
• And if you add walks, a bike or a swimming pool on your jogging days – it’s even faster!
• Of course, the fat can turn into muscles and the weight will not budge. But it’s better to have muscles than fat;))

What else you can do to burn 1 kg of unnecessary fat:

All calculations are based on my data, it may be a little different for you, but not very much.

And imagine what will happen when you combine these different activities :))

All of this, of course, provided you don’t eat more than you usually do.

It is best if you take care to consume fewer calories. Then the whole action will speed up.

Opt-out of:

• – sweetened carbonated drinks
• – sugar for coffee and tea

If you are still walking, the so-called fast food – limit it too.

I have already blogged about the caloric deficit. I invite.

On the occasion:

• 1 ferrero = 73 calories
• Yesterday I was ironing :))
• I will not eat today;))

Other FAQ

Can I lose weight by running 30 minutes a day?

A 30-minute run will almost always result in a calorie burn of 200-500. That’s a huge step in the right direction toward your weight-loss objectives. Alternatively, you might indulge in a guilt-free guilty pleasure on that particular day.

How many minutes should I run if I want to lose weight?

In accordance with the World Health Organization, adults should strive to complete between 150 and 300 minutes of physical activity per week. This means that even if you only run for 30 minutes five times a week, you may see improvements in your weight management efforts over time.

Is running 1 hour enough to lose weight?

The calories burned over 30 minutes by people of three different weights were compared in a study conducted by Harvard University, and the findings were similar. To be more specific, they discovered that running at a moderate pace of 6 miles per hour for 30 minutes can burn 372 calories for an individual weighing 155 pounds (70 kg) (10 km per hour).

How often should I run to lose weight?

In order to lose weight in general, you should run approximately 3 or 4 times each week on alternate days for approximately 45 minutes. However, even on rest days, it is critical to get some type of physical activity in. The most important thing is to move around and burn calories! The majority of people overestimate the number of calories they burn when they go for a walk or run.

How to be honest:

yes, I eat sweets.

I know they are unhealthy.

I know they are fattening.

That’s why I walk and run.

I don’t eat these sweets an awful lot.