How long is the best time to lose weight by exercising every day

Exercising for 30-60 minutes every day has a better weight loss effect, and the specific time can be adjusted according to individual physical ability and goals. The core of exercise based weight loss lies in the increase of calorie expenditure and metabolic rate. 30 minutes of moderate intensity exercise such as brisk walking or jogging can burn 200-300 calories and activate the lipolytic enzyme system. At 40 minutes, the proportion of glycogen reserves depleted in the body increases, and the proportion of fat energy supply increases. Exceeding 60 minutes may lead to muscle breakdown due to elevated cortisol levels, which is not conducive to maintaining basal metabolic rate. It is recommended to combine aerobic and non resistance training in a single session, such as 20 minutes of skipping rope with 10 minutes of squats, which can improve fat burning efficiency and reduce muscle loss. Exercising on an empty stomach in the morning can burn more fat, but people with low blood sugar should avoid it.

Weight loss individuals should follow a high protein, moderate carbohydrate diet, and replenish fluids and electrolytes promptly after exercise. Individuals with cardiovascular disease, joint lesions, or a BMI exceeding 28 should consult a doctor to develop personalized plans. Wear professional equipment to monitor heart rate during exercise, and maintain it within the range of 60% -70% of maximum heart rate for optimal results. Maintain a exercise frequency of 4-5 times a week to avoid continuous rest for more than 2 days, which can cause a decrease in metabolic rate.