How long does it take for exercise to lose weight? The correct way to lose weight through exercise

 　　Exercise is not only a way of health care, but also an effective way of losing weight. The weight loss effect of exercise is manifested in three aspects. On the one hand, exercise consumes calories, increases the body's total calorie consumption, and prevents surplus calories from being converted into fat. On the other hand, as exercise time increases, exercise directly consumes fat for energy and reduces body fat content. On the other hand, exercise can increase the basal metabolic rate and increase basal calorie consumption.

　　How long does exercise take to lose weight?

　　In this way, exercise can indeed lose weight, but some people exercise for a long time but have no weight loss effect? ​​How long does it take for exercise to lose weight to take effect? ​​Research has found that the exercise time to produce fitness effects cannot be less than 5 minutes. for healthy For people, the effective exercise time per day is 30 to 60 minutes, moderate-intensity aerobic exercise requires more than 30 minutes, and high-intensity exercise time is 20 to 25 minutes. For adults who need to control or reduce their weight, 60 minutes of aerobic exercise every day can be effective; 90 minutes of aerobic exercise every day can reduce body fat. For the sake of safety, people who do not usually exercise should try not to exercise for too long at first. You can start with half an hour a day and then slowly increase it.

　　As for how long to keep exercising to lose weight, this depends on each person's exercise content and diet. Exercise and diet work together. People with a large base can lose a few kilograms in a week. Some people simply exercise and eat without restraint, and cannot lose weight even if they exercise every day.

　　How to exercise to lose weight quickly?

　　1. Aerobic exercise combined with strength training

　　Strength training mainly consumes glycogen for energy. Aerobic exercise consumes sugar and fat for energy. Doing strength training for ten minutes before starting aerobic exercise to consume glycogen can speed up the fat-burning efficiency of aerobic exercise and achieve better weight loss results. A study released by the Beijing Sports Science Institute shows that following the sequence of strength training first and then aerobic exercise can make the weight loss effect of exercise twice as high as that of simply doing aerobic exercise.

　　2. Control your diet after exercise

　　Exercise consumes energy and makes people feel hungry after exercise. If you fail to restrain yourself and eat a lot, all your efforts will be in vain. But if you really want to eat, you can eat some fruits or vegetables.

　　3. Adjust exercise plan in time

　　Through exercise, people's metabolic capacity is improved and their exercise ability is enhanced. At this time, it is necessary to adjust the exercise plan in time and increase the amount of exercise appropriately to further improve the metabolic capacity. If you insist on the same amount of exercise for a long time, you can only control your weight, but it will not allow you to continue to lose weight.