Two hours of exercise a day for a month can lose how much stick to exercise a month to lose how much

Develop good exercise habits is the basis for successful weight loss, so adhere to two hours of effective weight loss exercise every day, a month can have how much effect?

Two hours of exercise a day for a month can lose how much

A normal and healthy situation is 2-4 kg. Keep a certain intensity of aerobic exercise, and continue for two hours, while diet and rest have attention to words, obese people can lose about 2-4 kg of weight a month. It is usually not recommended to lose more than 0.5 to 1 kg a week, or 3.5 to 4 kg a month, which is unhealthy.

What is the best exercise to do every day to lose weight?

Skiing: 545 (moderate) to 1125 (max) calories per hour consumed. Cycling: 570 (medium) - 850 (max) calories per hour. Running: consumes 850 per hour (1.6 km per 8 minutes). Boxing: 615 (medium) - 815 (max) calories per hour burned. Swimming: 545 (medium) - 680 (max) calories per hour burned. Rock climbing: 540 (descending) - 750 (ascending) calories per hour.

Increase exercise

The best way to lose weight is to combine diet and exercise. Continuously monitor your diet and exercise status. Increase your activity level most days of the week to help with weight loss.

1. Aerobic exercise burns the most calories

Plan for 150 minutes of moderate intensity activity or 75 minutes of high intensity exercise each week.

2. Set aside one or two additional days for strength training

Strength training does not burn many calories, but as muscle mass increases, even if you are resting, your body will continue to burn more fat and make your metabolism faster.

3. Walk more during the day

Walking as much as possible throughout the day can also increase the total number of calories you burn off throughout the day. You may want to park your car farther away, choose to climb the stairs instead of taking the elevator, and stand more and sit less.

Get enough sleep.

Even if it's just for 30 days, lack of sleep can still affect weight loss. Getting enough sleep each night can help you reach your weight loss goals. Most health experts recommend that adults get at least seven to nine hours of sleep each night.20 Try to improve your sleep habits, including going to bed earlier and creating a sleep-friendly environment in your bedroom. 2. Some studies have shown that when people are sleep deprived, it is difficult for the body to lose weight and increases the secretion of hunger hormones and even begins to crave high-fat, high-carbohydrate foods. 3. In addition, when the body is tired, you may not be motivated to stick to exercise and maintain a healthy diet.

Stress reduction

As with sleep deprivation, chronic mild stress is also detrimental to weight loss. Especially if you want to lose weight in 30 days, make sure to reduce stress. 1. Stress has a big impact on weight loss. Even just very mild daily stress can raise cortisol levels in the body. Cortisol is a stress hormone that can make it hard for the body to lose weight and become hungrier. 2. In addition, stress can make you feel tired and can't muster the energy to prepare food, do exercise and lead a healthy life. 3. Try to do some activities that help relax and reduce stress, such as meditation, listening to music, talking with friends or taking a walk.