Jogging Burns Fat Faster Than Hiking or Walking! NTU Study Reveals the #1 Exercise for Weight Loss That Also Prevents Rebound

When it comes to losing weight and shedding fat, which type of exercise is most effective? Many people spend hours at the gym doing strength training, only to see limited changes in body composition. According to a report by ETTODAY News, a large-scale study published in PLOS Genetics by researchers from the College of Public Health at National Taiwan University, Taipei Veterans General Hospital, and the National Health Research Institutes analyzed data from over 18,000 adults and found that 'jogging' stands out as the most effective exercise for weight management—earning its title as the 'king of slimming.'

NTU Study Reveals Weight Loss Rankings: Jogging Takes the Lead, Hiking and Brisk Walking Follow

The research data shows that, compared to sedentary individuals, those who jog regularly experience an average BMI reduction of 1.02, a 1.76 cm decrease in waist circumference, and a 1.3 cm reduction in hip circumference. Many office workers who have tested this report similar results. One individual with a long-term strength training routine shared that while muscle definition improved only slightly with weight training alone, adding outdoor jogging significantly enhanced cardiovascular fitness and metabolism, leading to more noticeable body sculpting than strength training alone. Additionally, outdoor jogging, with its changing scenery and route goals, often extends exercise duration unconsciously, resulting in better fat-burning outcomes.

The top six exercises ranked by weight loss effectiveness are:

- Jogging - Hiking - Brisk walking - Walking - Yoga - Dance-based activities (e.g., folk dance, ballroom dance)

Why Is Hiking Ranked Second Despite Being More Exhausting? Experts Reveal Habit Sustainability Is Key

This 'slimming ranking' sparked heated discussions on social media platforms like Threads. Regarding hiking's second-place ranking, many netizens humorously commented, 'How does hiking make you lose weight? Don’t they all go out for a feast after coming down the mountain?' and 'There are so many clay-pot chicken restaurants waiting at the base of the mountain.' These remarks highlight a common pitfall: many people overeat after exercising. Some users pointed out bluntly, 'Exercise only accounts for 20% of weight loss; 80% still depends on diet control. If you don’t manage your diet, jogging just turns you into a fat person who’s really good at jogging.' Others argued that while these exercises may not burn the most calories, their higher sustainability is what lands them on the list. One user noted, 'They’re definitely not the fastest calorie burners, but the key is consistency—these activities are easier to maintain long-term.'

Xiao Ya-Bao, an outdoor hiking expert, said in an exclusive interview with Storm Media that many people mistakenly believe hikers are generally slim. In reality, while hiking burns significant calories, the high-calorie snacks consumed during the climb and celebratory meals after descent often easily offset the energy expenditure. He emphasized that most hiking enthusiasts already maintain regular exercise routines like running to sustain the physical stamina needed for climbing. Therefore, 'maintaining balanced daily exercise' is the core to preserving both fitness and body shape.

Avoid These Post-Workout Mistakes: Drinking Ice Water or Sugary Beverages Can Ruin the 'Afterburn Effect'

Experts warn that high-intensity jogging and aerobic exercises trigger the 'Excess Post-exercise Oxygen Consumption' (EPOC), commonly known as the 'afterburn effect.' This means the body’s metabolic rate remains elevated for 1 to 3 hours after exercise, continuing to burn calories. However, many people make two critical mistakes post-exercise that reduce fat-burning efficiency:

1. Chugging Ice Water After exercise, body temperature is elevated. Immediately drinking ice-cold water can cause metabolism to drop sharply and impair circulation.

2. Consuming Sugary Drinks or Refined Foods At this point, the body is in fat-burning mode. Introducing sugar switches the body back to 'glucose-burning' mode, halting fat combustion.

Beyond Weight Loss: Regular Aerobic Exercise Can 'Starve Cancer Cells' and Activate Natural Killer Cells

The benefits of jogging and aerobic exercise go far beyond body shaping—they also significantly reduce the risk of serious diseases. According to a survey by Taiwan’s Ministry of Health and Welfare’s Health Promotion Administration, as high as 82% of cancer cases occur after age 50, primarily linked to mitochondrial aging, metabolic decline, and chronic inflammation in middle and older age. Health experts and medical research indicate that regular exercise strengthens the body’s cancer defense through two key mechanisms:

1. Cutting Off Cancer Cells’ Energy Supply A 20-year longitudinal study by Tel Aviv University in Israel found that regular high-intensity aerobic exercise can reduce cancer metastasis risk by up to 72%. The reason? Exercise increases glucose consumption in normal organs, effectively 'stealing' nutrients that cancer cells rely on to survive—similar to starving tumors.

2. Activating the Body’s Immune Army Exercise stimulates 'natural killer cells' (NK cells) in the immune system. A Mayo Clinic study found that even just 10 minutes of intense indoor cycling can increase NK cell counts—known as tumor killers—by tenfold. Protective T cells and B cells in the blood also rise simultaneously.

Experts recommend using 'heart rate zones' to monitor exercise intensity. Low-intensity jogging or brisk walking in Zone 2—where breathing is slightly elevated but conversation is still possible—is ideal. It effectively activates mitochondria, stabilizes blood sugar metabolism, and avoids oxidative stress from over-exercising. This makes it the optimal daily exercise regimen for maintaining body shape and preventing cancer and aging.