First of all, we need to be clear: the key to losing weight lies in energy balance. In other words, the energy consumed every day is greater than the energy consumed, in order to achieve the effect of losing weight. And exercise is one of the main ways to consume energy. So, how many calories do you need to exercise every day to achieve the effect of losing weight?
Generally speaking, an adult needs to consume about 2000 calories a day to maintain normal physiological functions. Therefore, if you can eat 1200 calories a day, you can eat 36,000 calories a month (30 days).
How much weight is this 36,000 calories equivalent to? Generally speaking, every pound of fat contains 3500 calories. Therefore, 36,000 calories can consume about 10 pounds (about 4.5 kilograms) of fat. Therefore, if you keep exercising, consume 1200 calories every day and control your diet, you can lose 20 pounds (about 9 kilograms) of fat in two months.
Of course, this calculation is based on some assumptions and ideal situations. In fact, the effect of losing weight is also influenced by individual differences, basal metabolic rate, eating habits and other factors. So everyone's weight loss effect may be different. At the same time, the energy consumption of 1200 calories per day is a fairly high amount of exercise, which needs to be gradually adapted and achieved by individuals according to their actual situation and ability.
In short, in order to lose weight successfully, in addition to proper exercise every day, we also need to pay attention to controlling diet and maintaining energy balance. Everyone's situation is different, and the specific weight loss plan needs to be formulated according to personal circumstances and needs.