How long does it take to exercise in a day to lose weight

Exercising for 30-60 minutes a day can help with weight loss, and the specific time should be adjusted according to the intensity of the exercise and individual physique.

Low intensity exercises such as walking, yoga, etc. are recommended to last for 45-60 minutes. These types of exercises mainly consume fat but have lower energy consumption per unit time. Moderate intensity exercises such as brisk walking, swimming, cycling, etc. are recommended to last for 30-45 minutes, during which the combined energy supply of fat and glycogen is more efficient. High intensity interval training such as skipping rope, sprinting, etc. is recommended to last 20-30 minutes. Although the single exercise time is short, it can significantly improve metabolic rate. The duration of exercise is positively correlated with calorie expenditure, but exceeding 90 minutes may inhibit fat breakdown due to increased cortisol levels. It is recommended to combine aerobic and resistance training, maintain a frequency of 4-5 exercises per week, and keep the heart rate in the range of 60% -80% of the maximum heart rate after a single exercise for better results. Warm up and stretch thoroughly before and after exercise to avoid muscle damage.

Weight loss requires dietary management, and maintaining a daily calorie deficit of 300-500 calories is safer. Timely supplement high-quality protein and complex carbohydrates after exercise to avoid a high sugar and high-fat diet offsetting the exercise effect. It is recommended to regularly monitor changes in body fat percentage rather than simply focusing on weight. Adequate sleep and stress management can also help improve weight loss efficiency. If joint pain or persistent fatigue occurs, adjust the exercise plan and consult a professional fitness coach or nutritionist if necessary.