How long does it take to lose weight by playing tennis for an hour every day

Playing tennis for one hour every day usually takes 1-3 months to show significant weight loss effects. The speed of weight loss is influenced by factors such as basal metabolic rate, dietary control, exercise intensity, individual differences, and weight base. Tennis can burn 400-600 calories per hour and belongs to a combination of moderate to high-intensity aerobic and anaerobic exercise. Continuous swinging and running can effectively activate the thigh, core, and upper limb muscle groups, accelerating fat breakdown. With dietary control, the initial weight loss may be rapid, with a possible decrease of 0.5-1 kilogram per week. But those with a larger weight base may have significant changes in the first two weeks, while those with high muscle mass may experience temporary weight fluctuations due to muscle growth. Some individuals may experience delayed weight loss due to increased appetite after exercise, lack of dietary adjustments, or insufficient exercise intensity. When there are metabolic problems such as thyroid dysfunction and insulin resistance, it is necessary to first regulate the underlying diseases in order to demonstrate the weight loss effect of exercise. Hormonal changes before menstruation in women may temporarily mask weight loss outcomes.

It is recommended to alternate tennis with strength training to avoid the plateau period. Supplement an appropriate amount of high-quality protein and compound carbohydrates before and after exercise, such as pairing chicken breast with whole wheat bread. Regularly measuring body fat percentage is more valuable as a reference than simply focusing on weight. If the expected effect is not achieved for three months, it is necessary to check whether the calorie gap in the diet is sufficient or consult a nutritionist to adjust the dietary structure. Maintain a exercise frequency of at least 5 times a week to avoid metabolic adaptation caused by consecutive days of rest.