Can jogging help reduce belly and waist fat?
Sep 26, 2025
Source: Cainiu Health
Dr. Wang Lei
Introduction
Generally speaking, whether jogging as an aerobic exercise is effective for reducing belly and waist fat depends on individual circumstances. It is important to warm up properly before jogging to avoid straining the lower back muscles; maintain correct posture while jogging—keep your head up, chest out, and core engaged—to reduce strain on the waist. If you have pre-existing lumbar spine problems, take extra caution.
In general, whether jogging is effective for reducing belly and waist fat depends on specific circumstances. The detailed analysis is as follows:
If jogging is performed at sufficient intensity for more than 30 minutes per session, combined with a low-calorie, high-fiber diet, the body will continuously burn fat, gradually reducing abdominal and waist fat. With long-term persistence, a slimmer belly and waist can be achieved. This occurs because the energy deficit created by exercise expenditure and dietary control promotes localized fat breakdown.
However, if the jogging intensity is too low and daily diet remains unchanged—especially if high-fat, high-sugar foods are still consumed—the calories burned will be limited, making it difficult to disrupt energy balance. As a result, abdominal and waist fat may not decrease significantly, leading to little or no visible change despite regular jogging.
In daily practice, it's important to warm up properly before jogging to avoid straining lower back muscles. Maintain correct posture while jogging: keep your head up, chest out, and engage your core to reduce strain on the lower back. If you have pre-existing lumbar spine issues, limit the frequency of jogging and stop immediately if you experience back discomfort. Consult a healthcare professional when necessary to adjust your exercise plan appropriately.
