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

Running for an hour every day can help with weight loss, but the goal of losing 20 pounds in a month may be too aggressive. Race walking, as an aerobic exercise, can burn calories and achieve healthy weight loss with dietary control, but the specific effects vary from person to person.

Race walking consumes about 300-400 calories per hour, equivalent to the calories of two bowls of rice. Long term persistence can improve basal metabolic rate and help reduce visceral fat accumulation. For people with a larger weight base, the initial weight loss effect may be more significant, but as the weight decreases, the consumption of the same amount of exercise will gradually decrease. The recommended healthy weight loss rate is 0.5-1 kg per week. Losing 20 kg per month may lead to muscle loss, metabolic disorders, and other issues. A very small number of people with a particularly large weight base and strict dietary management may achieve significant weight loss in the short term. But this situation requires guidance from professional nutritionists and sports coaches to avoid risks such as hypoglycemia and fatigue caused by a large calorie deficit. Rapid weight loss can also easily lead to problems such as skin sagging and rebound, which is not in line with the concept of healthy weight loss.

It is recommended to combine race walking with strength training and schedule 3-4 resistance exercises per week to protect muscles. Ensure high-quality protein and dietary fiber intake in diet, and control the daily calorie deficit within 500 calories. Regular monitoring of body fat percentage is more meaningful than simply focusing on weight, and sustainable healthy weight loss requires establishing scientific exercise habits and dietary structures.