The amount of weight you lose depends on several factors, including your diet, workout intensity, body weight, and metabolism. However, let’s break it down with some estimates.
๐น Calories Burned in 1 Hour of Exercise
Hereโs an approximate calorie burn for different activities (for a 150-pound/68kg person):
- Walking (briskly) โ ๐ฅ 250-300 calories
- Jogging (moderate pace) โ ๐ฅ 400-500 calories
- Running (fast pace) โ ๐ฅ 600-800 calories
- Jump Rope โ ๐ฅ 700-900 calories
- HIIT (High-Intensity Interval Training) โ ๐ฅ 500-800 calories
- Strength Training (Weightlifting) โ ๐ฅ 300-500 calories
๐น How Much Weight Can You Lose?
1 pound (0.45 kg) of fat = 3,500 calorie deficit
- If you burn 500 calories per workout, thatโs 3,500 calories per week = 1 pound (0.45 kg) of weight loss per week (assuming diet stays the same).
- If you also eat 500 fewer calories per day, you create a 1,000-calorie daily deficit, leading to 2 pounds (0.9 kg) of weight loss per week.
๐น Realistic Weight Loss Estimate:
โ
1-2 pounds (0.45-0.9 kg) per week is safe & sustainable.
โ
In one month, you could lose 4-8 pounds (1.8-3.6 kg).
โ
In three months, you could lose 12-24 pounds (5.4-10.8 kg).
๐น Pro Tips for Faster Results:
๐ฅ Combine cardio + strength training โ Burns fat & builds lean muscle.
๐ฅ Focus on a calorie deficit โ 80% of weight loss comes from diet.
๐ง Drink plenty of water โ Helps with metabolism & fat loss.
๐ด Get enough sleep โ Poor sleep slows weight loss.
Want a personalized workout & meal plan? ๐๐ฅ
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