How long can exercise achieve the effect of weight loss

The weight loss effect of exercise usually lasts for 4-12 weeks, and the specific time depends on the intensity, frequency, and individual metabolic differences of the exercise. Low intensity aerobic exercise such as brisk walking, swimming, etc., maintained for 30-60 minutes daily, combined with dietary control, may result in weight loss observed within 4-8 weeks. This type of exercise mainly promotes fat oxidation by improving cardiovascular and pulmonary function, and is suitable for people with low basal metabolic rate or in the early stages of exercise. If you exercise 5 times a week and maintain a calorie deficit of 300-500 calories, there will be significant changes in waist circumference and body fat percentage. High intensity interval training such as skipping rope, combat exercises, etc., lasting 20-40 minutes each time, 3-4 times a week, may accelerate the weight loss process in 2-6 weeks. This type of exercise continuously burns calories through afterburning effects and has a significant effect on improving insulin sensitivity, but it is important to supplement high-quality protein and complex carbohydrates after exercise. When combining strength training with aerobic exercise, an increase in muscle mass can enhance resting metabolism, and weight changes may lag behind body fat changes. It is recommended to use body fat scale data as a reference. In the early stages of exercise, there may be a 1-2 week plateau period, which is a normal phenomenon of neuromuscular adaptation.

It is recommended to use a sports wristband to monitor heart rate and maintain it at 60% -80% of maximum heart rate. Consuming 2000-3500 calories per week during exercise can achieve a safe weight loss range. Overweight individuals should start with low impact exercise and gradually increase the proportion of resistance training. Before and after exercise, it is necessary to warm up and stretch, replenish electrolytes and B vitamins. If there is no change in body fat after 12 weeks, it is recommended to seek medical attention to investigate potential issues such as thyroid function or polycystic ovary syndrome.