Losing weight is the goal of many friends, and many people exercise to lose weight every year, especially female friends. Exercise to lose weight is also very particular, especially the time of exercise to lose weight, generally more than 30 minutes a day, three months can play a certain weight loss effect. How long does exercise take to lose weight 1. It takes more than 30 minutes to exercise every day to achieve good fuel efficiency. For example, aerobic exercise and badminton can promote the decomposition of body fat, which is very beneficial to reducing body fat rate and improving cardiopulmonary endurance. However, there are three sources of heat burned by human body: sugar, fat and protein. Human fat is inert and difficult to consume. Energy consumption starts with sugar. At the beginning of exercise, the body will give priority to glycogen, which is carbohydrates. After 30 minutes of exercise, most of the glycogen in the body will be digested. At this time, the proportion of fat consumption is relatively large. The peak of fat burning continues. Therefore, if you want to lose fat during exercise, you must persist for at least 30 minutes to achieve a good burning effect. 2. There is also some pressure to stick to the speed of losing weight for three months. Generally speaking, losing about 5% in three months is more scientific and easy to persist for a long time. Exercise is the same as losing weight. Moderate intensity exercise of more than 0/50 minutes per week/kloc can achieve the effect of losing weight within three months. However, we should also pay attention to sports skills. We don't recommend short-term high-intensity exercise. If you exercise for more than 30 minutes at a time, you can combine jogging with strength training, for example, jogging for 3-5 minutes, and then choose strength training, such as squats, leg lifts and straight support. Exercise is just a way to lose weight, and diet control is also essential. In the first few weeks of exercise, while consuming fat, it will increase bone density and increase muscle mass and volume, so that the proportion of muscle in the body will also increase. At this time, the weight may increase, not decrease. After about 4 weeks of exercise, the body will adapt to the state of exercise, and the muscle mass, including the growth rate of muscle, will slow down. At this time, the weight will slow down and the weight will also show a downward trend. After four weeks of exercise to lose weight, you will lose weight. At this time, the weight may be reduced by 1-2 kg per week. If you lose weight in this way, you can see a more obvious weight loss effect after 6 weeks, and you can lose 5-8 kilograms. The best time to lose weight by exercise is 1. Morning is the best time to exercise and lose weight. The heat required for morning exercise is also provided by the oxidation of fat accumulated in the body. Obese people are caused by being overweight and accumulating too much body fat. Therefore, we must seize the "prime time" in the morning in the weight loss campaign. 45 minutes before meals is the best time to exercise to lose weight. The reasons why you can lose weight by exercising 30 to 45 minutes before meals are: loss of appetite, loss of appetite. During exercise, the motor center and sympathetic nerve of cerebral cortex are highly excited, while the food center is relatively inhibited, and the secretion of digestive glands is inhibited. 45 minutes after a meal is the best time to exercise to lose weight. Exercise for 30~45 minutes after meals can reduce weight, because the digestion and absorption function is weakened. Exercise after meals causes sympathetic nerve excitement, and adrenaline is secreted in large quantities. Due to the need of muscle work, the central nervous system relieves emergency, redistributes blood, dilates muscle arterioles, opens a large number of capillaries, and increases blood flow of motor organs; On the contrary, the blood flow of digestive organs such as gastrointestinal tract decreases. What exercise has a good weight loss effect 1. As we all know, swimming is the most common exercise, and it also consumes the most calories per unit time. Swimming is not only a good way to lose weight, but also a good whole-body exercise, which is very effective in improving cardiopulmonary function. However, friends who can swim should also pay attention to swimming to lose weight. This is not a swimming competition. Don't pursue speed. Just meet the heart rate requirements. At the same time, you must pay attention to getting enough oxygen. 2. Spinning bike At present, many gyms have spinning bikes. The design of these bicycles is very suitable for aerobic training, but the general spinning training room is too small. In the previous training, many people were prone to lack of oxygen indoors. Although the gym is to raise the ambient temperature, make athletes sweat and improve the weight loss effect. So choose a well-ventilated gym for rotation. Running is the most popular sport in recent two years, which is not only reflected in the increase in the number of marathons, but also in the frequent appearance of groups of shining athletes in busy streets and at night. Running has many benefits. The first is to lose weight, and the second is to enhance cardiopulmonary function and improve sleep quality. 4. Skipping rope is an aerobic exercise that is not affected by the weather, and there is no requirement for the venue. Every jump helps to eliminate hip and thigh fat and promote blood circulation.