Can aerobic exercise help with weight loss?
Written by
Gina Mason
Reviewed by
Prof. Benjamin Murphy, Ph.D.Aerobic exercise is one of the most effective methods to aid in weight loss. For instance, your body creates a calorie deficit by burning fat during moderate exercise that can be sustained over the course of a workout. The result is the energy deficit that leads to fat loss when you exercise. I have helped clients lose large amounts of weight through proper aerobic programming.
Calorie Deficit Creation
- Burns 240-900 calories hourly depending on activity intensity
- Creates sustainable energy imbalance for gradual fat loss
- Continues calorie expenditure for hours after sessions end
- Combines with dietary changes for compounded effects
Fat Targeting Process
- Prioritizes visceral abdominal fat reduction effectively
- Stimulates hormone-sensitive lipase activating fat breakdown
- Improves insulin sensitivity reducing fat storage signals
- Increases fatty acid oxidation during and after exercise
The timing and duration of your workout can impact fat burning. Longer workouts at a moderate intensity are best for optimizing fat utilization. Working out in the morning, before you eat, can optimize fat oxidation. For clients trying to burn belly fat in particular, I recommend workouts of about 45 minutes.
Combining nutrition with aerobic exercise enhances weight management, so be mindful of post-exercise nutrition. To maintain lean muscle mass while promoting fat loss, consume a protein-rich meal within 30 minutes to 1 hour after exercise. Avoid incorporating additional calories that negate your efforts.
To boost motivation, assess progress in ways that don't rely solely on the scale. Measure reductions in waist circumference monthly, as well as improvements in how your clothing fits. Be proud of the endurance improvements you will see, such as finding it easier to walk longer distances. These are more significant indicators of change than the numbers.
Read the full article: 10 Aerobic Exercise Advantages Backed by Science
