Dilip Joshi, aka Jethalal of the sitcom ‘Taarak Mehta Ka Ooltah Chashmah,’ said he had lost 16 kg in one-and-a-half monthsWhen TV actor Dilip Joshi, aka Jethalal of the sitcom ‘Taarak Mehta Ka Ooltah Chashmah,’ said he had lost 16 kg in one-and-a-half months without a gym or a strict diet, it seemed surprising indeed. But all he really did was run, a habit that had kept him fit in his initial years. “I used to go to work, change at the swimming club and run across Marine Drive until (the hotel) Oberoi in the rain, and go back. I would jog the whole way, and it used to take me 45 minutes. I lost 16 kg in one-and-a-half months,” he had said in an interview, which has now gone viral.I always insist that running (high intensity) or jogging (light intensity) in the foundational years of our lives can have a cascading effect in the later years of our life. It prevents obesity, builds muscle endurance and keeps your heart healthy. I would never recommend anybody who has never jogged before to suddenly start doing so without a cardiac evaluation. But jogging, if developed as a practice over the years, can indeed lead to weight loss.Why jogging and running make for a good weight loss routineJogging is a slow paced aerobic activity which focusses on energy consumption of the body in the long-term, especially using body fat stores. When the immediate energy sources get over in any aerobic activity, the body then focusses on breaking down fat reservoirs and converts them into energy. This not only helps in sustained jogging but also in weight reduction.The best part about jogging is we can add other routines like circling arms, slow bouncing and jumping jacks. These exercises increase muscular strength, endurance and motor fitness.Remember our legs have roughly two-thirds of our muscle mass. This includes muscles in the thighs (like quadriceps and hamstrings) and calves. These muscles are crucial for movement, balance and overall physical function. They improve blood circulation, metabolism and consequently weight loss. A 30-minute jog can burn between 200-500 calories, depending on factors like intensity and individual body weight.By burning more calories through jogging, you can create a calorie deficit, which is crucial for weight loss.Why jogging is good for belly fatStory continues below this adJogging is particularly effective at reducing both visceral and subcutaneous fat. Visceral fat, which accumulates around internal organs, is linked to health risks, while subcutaneous fat lies beneath the skin and contributes to body weight.Jogging strengthens the cardiovascular system, improving heart health and overall fitness, which can support weight loss efforts and long-term weight management.How breathing techniques can align with jogging to speed up weight lossLearning to breathe rhythmically while jogging or pursed lip breathing can help you optimise oxygen intake. Breathing exercises can help you maintain a higher intensity run for longer periods, leading to more calories being burnt not only during the period of activity but also when the body is at rest.Story continues below this adWhy jogging improves our calf muscle, also called our second heart?The soleus muscle, located in the calf, is crucial for improving jogging performance by enhancing endurance, stability and injury prevention. A strong soleus enables runners to maintain consistent force output over longer distances, absorb impact forces, and improve overall running economy. This burns calories consistently. Calves can pump the blood upwards.What you needJust a decent pair of sneakers and a secure running area would do. Regular jogging plus a nutritious diet will help you stay in shape, feel more energised and reduce weight. It is inexpensive, simple to begin with, and beneficial to both your body and mind.(Dr Mehta is a holistic health coach)© The Indian Express Pvt LtdTags:Dilip Joshi