A mile can be jogged in 8-12 minutes for casual joggers. If you jog three times a week for a half hour, you'll burn 600-1,500 calories per week, depending on your weight and your running speed. That amounts to 2,500-4,800 calories per month. Jog more than that and the calories burned become even more significant.

You'll need to combine your jogging eating program with a sensible diet, but you should plan to eat at least 90% of the calories you'd normally need, and even up to 100% on jogging days. For example, if you normally need 2,000 calories per day to maintain your weight, you should plan to eat at least 1,800 calories in addition to the 50% of calories you'll burn while running. Let's say you burn 500 calories in a given day, this means that you should eat at least 2,050 calories (1,800 + 250) but not more than 2,250 calories (2,000 + 250). This will give you a caloric deficit of 250-450 calories on a jogging day. On your non-jogging days, make sure not to eat more than your calories needed to maintain your weight.

Here's a sample 16-week program for someone who hasn't jogged very much and doesn't exercise very often:

Weeks 1-2: Walk 3 times a week for 20 minutes each walk. Weeks 3-4: Walk 3 times a week for 30 minutes each walk. Weeks 5-6: Walk 2 times a week for 30 minutes each walk, jog 1 time a week for 20 minutes Weeks 7-8: Walk 1 time a week for 30 minutes, jog 2 times a week for 20 minutes each jog Weeks 9-10: Jog 3 times a week for 20 minutes each jog Weeks 11-12: Jog 3 times a week for 25 minutes each jog Weeks 13-14: Jog 3 times a week for 30 minutes each jog Weeks 15-16: Jog 4 times a week for 30 minutes each jog

If you weigh 150 lbs and follow the caloric-intake program described in step 2, you'll burn somewhere in the average range of 7,000 – 21,000 calories depending on how fast you walk and jog and how many calories you're consuming. This will mean a weight loss of 2-6 lbs in a 16 week period. Doesn't sound like much? It's not a drastic weight loss, but it's a healthy and sustainable one. It's not healthy to drop weight too fast, and rapid weight loss is never sustainable. http://www.webmd.com/diet/guide/lose-weight-fast-how-to-do-it-safely

By making jogging a part of your lifestyle, you'll drop those pounds slowly, but will have a much higher chance of keeping them off. You'll build muscle in your legs, which will also help with weight loss. You'll increase your metabolism and your energy levels. Regular jogging has also been found to reduce cardiovascular disease, diabetes, and high-blood pressure http://www.webmd.com/diet/exercise-weight-control . You'll feel better about yourself and be more positive. Now go put on some shoes and start your training program today!