Can high-intensity aerobic exercise reduce fat and lose weight

High intensity aerobic exercise can usually help with weight loss, but it requires a combination of dietary control and exercise intensity adjustment to achieve the desired effect. The weight loss effect is influenced by factors such as exercise frequency, personal metabolic rate, and basal body fat percentage. High intensity aerobic exercise such as running, skipping rope, swimming, etc. promotes fat breakdown by consuming a large amount of calories in a short period of time. This type of exercise can significantly increase heart rate to over 80% of maximum heart rate, accelerate glycogen consumption, and activate the fat supply system. After 20 minutes of exercise, the body will preferentially break down fat as an energy source, and long-term persistence can reduce body fat percentage. Combined with protein intake and strength training, it can prevent muscle loss and create a more efficient metabolic environment. Some individuals may experience an increase in cortisol levels due to excessive exercise intensity, which in turn inhibits fat metabolism. Individuals with cardiovascular disease, joint injuries, or excessive body weight should adjust their exercise plan under the guidance of a doctor. Excessive reliance on aerobic therapy may lead to muscle loss and a decrease in basal metabolic rate. It is recommended to schedule three to four times a week, with each session lasting no more than 60 minutes, and interspersed with resistance training to maintain muscle mass. During the weight loss period, it is necessary to ensure that the daily calorie deficit is within a reasonable range and avoid extreme dieting. Choose low glycemic index foods such as whole grains, lean meat, and dark vegetables, and replenish electrolytes and high-quality protein in a timely manner after exercise. It is recommended to undergo body composition testing twice a week and adjust exercise plans based on the data. Adequate sleep can help regulate the balance of leptin and ghrelin, reducing the probability of fat accumulation.