Hello, at least once every half an hour. If you just rely on hula hoops, it depends on how much meat you have. If you insist on aerobic exercise for a month, you will generally see some effects. I suggest another exercise. I'm also losing weight. Besides hula hoop, I also jump rope and add yoga. I should also control my diet. Don't sit down, lean against the wall or go for a walk half an hour after dinner. If it helps you, please accept my answer.