Commit to a longer workout session.
If you want to lose weight, you have to burn more calories than you consume. Though the activity may sizzle calories more efficiently than other forms of exercise, running half a mile a day won't lead to a significant calorie loss. Even if you go this distance daily, you'll burn fewer than 100 calories during each session, which means you'll lose just a fraction of a pound weekly, unless you also change your eating habits.
The Science of Weight Loss
You need to create a calorie deficit of 3500 calories to lose a pound. You may do this by eating fewer calories, exercising more or doing both. For most people, combining exercise with dietary modifications is the most successful fat-loss approach for the long term. A weight loss of 1 to 2 pounds per week is safe.
Half Mile Burn
A person who weighs 150 pounds will burn between approximately 300 and 600 calories while running for 30 minutes, depending on speed. This means, she may burn between 10 and 20 calories per minute. By running at a 5 mph pace, she'll only burn approximately 60 calories in the six minutes it takes to complete a half mile. If this person runs at 10 mph and finishes the distance in 3 minutes, she will still burn 60 calories. So, if she runs this amount daily, she'll lose about 0.12 pounds in a week, provided she doesn't increase her calorie intake.
What You Need to Do For Weight Loss
A daily exercise session that lasts three to six minutes for a total of 21 to 42 minutes per week is a far cry from the 250 minutes or more per week that is recommended by the American College of Sports Medicine for significant weight loss. A study published in a 2016 issue of the "Journal of Sports Medicine and Physical Fitness" found that running the equivalent resulted in substantial weight loss, even without changes in diet. If you run a half mile per day, you're only covering about 3.5 miles per week.
If all you're up for right now is a half mile per day -- that's a great start. You can gradually work your way up to farther distances over the course of several weeks or months. For good health, you should aim for 30 minutes of moderate-intensity exercise, five days per week. For weight loss, increase the exercise time to 45 to 50 minutes. Each week, try adding about 10 percent more time to your runs and spend the rest of the time walking briskly, which counts as moderate-intensity exercise. Also, monitor your portion sizes and make healthier dietary choices to keep your calorie intake under control.