Want to loss 30 kg in 2 months with running, jogging or walking?

[xcelnetwork]

Need help I want too loos weight around 25-20 Kg by running, jogging or walking. Now let me know how many kilometer i have to run,jog or walk and which time? or some plan advice if you have. 

My current wait is 90 KG. Currently I'm doing 1 km waling in 10 min, 2 km jogging in 15 min.

[Dominique]

Welcome to the community, @xcelnetwork!

First off, if you want your weight loss to be sustainable, you should lose at a rate of max. 1% of your body weight per week. In your case, doing so would require losing 0.8-0.9 kg per week and would bring you down to 83 kg in eight weeks. In order to lose 20 kg in the same time, you would need to lose 2.1-2.7 kg per week. That’s enormous and likely not sustainable, so you may want to reconsider your weight loss goal if the time frame is 2 months, or the time frame, if the weight loss goal is 20-25 kg.

Secondly, diet is usually much more important than exercising for weight loss. I would say it contributes to 80-90% of weight loss success. In other words, your exercising should support your diet, not the other way round. Think of exercising primarily as a way to improve your health and fitness, and not so much as a way to lose weight.

Finally, if you want to successfully lose one third of your current body weight, you would probably need not only to allocate (a lot) more time to it, but also to break it into several phases interspersed with maintenance phases (diet breaks), as opposed to do it in a single stretch of uninterrupted weight loss.

[GershonSurge]

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@xcelnetwork wrote:

Need help I want too loos weight around 25-20 Kg by running, jogging or walking. Now let me know how many kilometer i have to run,jog or walk and which time? or some plan advice if you have. 

My current wait is 90 KG. Currently I'm doing 1 km waling in 10 min, 2 km jogging in 15 min.

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If you want to succeed only by running/walking, you simply have to run/walk about 35 km a day while not increasing the amount you eat.

[emili]

weight loss starts in the kitchen and is supported through activity- whether its walking, running, jogging, swimming, cycling, dancing.. you get the idea. I wouldn't limit yourself to just the activities you noted, it gets old pretty quickly and takes a toll on joints, knees and feet. You should also keep it realistic. If you lose the weight, but don't learn how to eat - you will gain it back and then some. Getting fit is not about a quick fix, it is about a commitment you make to yourself to change your habits and lifestyle. Read about nutrition. Read about minimizing muscle loss during long periods of cardio and then create a plan for yourself that is realistic and sustainable. whatever you decide to do, wishing you lots of success in your journey to good health..