How much weight can you lose by exercising for one hour a day?

As we all know, the safest and most effective way to lose weight is exercise + diet. Needless to say, diet is about low-calorie and high-nutrition foods. The key is exercise. If men only exercise for one hour a day, can they lose weight in this way?

1. How many calories does one hour of exercise burn?

Different sports consume different amounts of calories. Here is how many calories some common sports can consume in one hour.

Running: 12 km/hour = 700 calories; 9 km/hour = 655 calories;

Climbing stairs: 1500 steps (not timed) = 250 calories;

Bicycle: 21 km/h = 655 calories; 16 km/h = 415 calories; 9 km/h = 245 calories;

Swimming: 3 km/hour = 550 calories;

Walking: 4 km/hour = 255 calories;

2. How much weight can you lose in a month by exercising for one hour every day?

If we calculate that we burn 500 calories per hour of exercise per day, one kilogram of fat is 7700 calories (some say 7200 calories). The calories consumed per day = the calories consumed by basal metabolism, plus an additional 1 hour of aerobic exercise that consumes 500 calories.

The total calories consumed by exercise in a month = 500*30 calories; one kilogram of fat = 7700 calories; the fat lost in a month = the total calories consumed by exercise in a month / one kilogram of fat calories ≈ 4 pounds. According to this calculation, if you do aerobic exercise for 1 hour every day and consume 500 calories, you can lose about 4 pounds in 1 month.

3. When is the best time to exercise every day?

The best time to exercise to lose weight is around 16:00 in the afternoon, when the body's metabolic rate reaches its peak. Appropriate aerobic exercise can double the metabolic rate and is most effective for weight loss. If office workers or students do not have time at 16:00 in the afternoon, they can exercise at other times.