Is it possible to lose 20 pounds by racing for an hour every day

The likelihood of losing 20 pounds by walking for an hour every day is low, and achieving this goal in the short term may impose a burden on the body. A healthy weight loss recommendation is to lose 0.5-1 kilogram per week, combined with dietary control and long-term exercise.

Race walking consumes about 300-400 calories per hour, theoretically reducing 20 pounds would require about 77000 calories. Relying solely on race walking takes more than six months to achieve the goal, and the actual effect is affected by factors such as basal metabolism and dietary intake. If one forcefully loses weight through extreme dieting combined with high-intensity exercise, it may lead to muscle loss, metabolic decline, malnutrition, and other problems. Due to genetic differences or abnormal hormone levels, some individuals may lose weight at a slower pace. In rare cases, individuals with a larger weight base may experience a short-term weight loss due to water loss in the early stages, but their fat loss efficiency is still limited. It is recommended to use race walking combined with strength training to improve basal metabolism, while ensuring protein and dietary fiber intake, and avoiding high sugar and high-fat diets. During weight loss, attention should be paid to changes in body fat percentage rather than just weight numbers. It is more scientific to measure dimensions such as waist circumference and leg circumference every week.

Healthy weight loss requires gradual progress, and it is recommended to develop personalized plans under the guidance of a nutritionist. Race walking can be one of the options for aerobic exercise, but it needs to be accompanied by dietary adjustments and regular sleep patterns. Avoid excessive pursuit of speed, pay attention to body signals, and adjust plans promptly when symptoms such as dizziness and fatigue occur. Maintaining long-term exercise habits and a balanced diet are the key to maintaining weight.