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.
🔹 Calories Burned in 1 Hour of Exercise
Here’s an approximate calorie burn for different activities (for a 150-pound/68kg person):
- Walking (briskly) – 🔥 250-300 calories
- Jogging (moderate pace) – 🔥 400-500 calories
- Running (fast pace) – 🔥 600-800 calories
- Jump Rope – 🔥 700-900 calories
- HIIT (High-Intensity Interval Training) – 🔥 500-800 calories
- Strength Training (Weightlifting) – 🔥 300-500 calories
🔹 How Much Weight Can You Lose?
1 pound (0.45 kg) of fat = 3,500 calorie deficit
- If you burn 500 calories per workout, that’s 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.
🔹 Realistic Weight Loss Estimate:
✅ 1-2 pounds (0.45-0.9 kg) per week is safe & sustainable.
✅ In one month, you could lose 4-8 pounds (1.8-3.6 kg).
✅ In three months, you could lose 12-24 pounds (5.4-10.8 kg).
🔹 Pro Tips for Faster Results:
🔥 Combine cardio + strength training – Burns fat & builds lean muscle.
🥗 Focus on a calorie deficit – 80% of weight loss comes from diet.
💧 Drink plenty of water – Helps with metabolism & fat loss.
😴 Get enough sleep – Poor sleep slows weight loss.
Want a personalized workout & meal plan? 😊🔥
