How long does it take to lose weight through daily exercise

The duration of exercise for weight loss is usually 30-60 minutes, which depends on factors such as exercise intensity and personal physique. The core of exercise based weight loss is that calorie consumption exceeds intake. Aerobic exercise for more than 30 minutes, such as brisk walking, jogging, swimming, etc., can effectively mobilize fat for energy supply. When moderate to low-intensity exercise lasts for 40-50 minutes, the fat oxidation rate can reach a high level, which is suitable for people with a large body weight or weak exercise foundation. Although high-intensity interval training has a shorter duration of about 20-30 minutes per session, it can continue to burn calories through excessive oxygen consumption after exercise. For ordinary adults, it is recommended to accumulate 150-300 minutes of moderate intensity exercise or 75-150 minutes of high-intensity exercise per week, which can be completed 5-6 times. In the early stages of exercise, it is recommended to start gradually from 15-20 minutes per day to avoid muscle damage or excessive fatigue caused by sudden prolonged exercise. Combining resistance training such as squats and plank supports 2-3 times a week can increase muscle mass and improve basal metabolic rate. Exercise and weight loss should be accompanied by dietary management, avoiding high-fat and high sugar foods, and ensuring high-quality protein and dietary fiber intake. It is recommended to choose sports that interest you and record the daily duration, gradually establishing regular exercise habits. Warm up and stretch before and after exercise, wear appropriate sports equipment, and replenish fluids in a timely manner. If joint pain or persistent fatigue occurs, adjust the exercise plan and consult a professional physician or fitness coach.