How many calories does aerobic exercise consume to achieve fat loss?

There is no fixed calorie threshold that is common to everyone. The core premise of fat loss is always the total calorie gap throughout the day, and the calories consumed in a single aerobic session are only one component of the gap. Of course, if you are asking about the default "no training in vain" reference line in the fitness circle, most of it is 200~300 calories, but I have also seen many practitioners steadily lose 8 pounds in 3 months by walking 100 more calories every day.

The reason why people are obsessed with the number of single consumption is actually because in the early years, the old view of "only burning sugar in the first 20 minutes of aerobics and burning fat afterward" was too widely spread. According to this logic, after 20 minutes and then exercising for ten minutes, you can burn 200~300 calories. Gradually, the saying "Aerobic exercise of less than 300 calories is equivalent to wasting" has been spread. But current exercise physiology research has long updated this conclusion: even if you lie still, a certain proportion of the body's energy supply comes from fat. There is no such thing as switching energy supply at a certain point. I once took a little administrative girl who walked 20 minutes home from get off work every day and consumed about 120 calories. She usually replaced full-sugar milk tea with sugar-free oolong tea. The total daily deficit was about 300 calories. She also lost 6 pounds steadily in two months and never touched the 300-calorie single consumption line.

Of course, it cannot be said that the "300 calorie threshold" is completely unreasonable. If you can't control your mouth, or your diet has been reduced to the point where you can no longer cut it (if you are hungry, your hair will fall out, or your aunt will be messy), it is indeed more efficient to get more than 300 calories in a single aerobic session, which is equivalent to making up the gap without starving. I have a friend who loves skewers.

What I feared the most was trying to keep up with the consumption number on the wristband. I was already exhausted after running for 20 minutes and had to wait until I had reached 300 calories before stopping. But when I got home, I was so hungry that I showed off a large piece of cake and iced Coke. The 500 calories went directly into my stomach. Instead, I ran in vain and increased my intake. To put it bluntly, it's like filling a pool with water. What you want is that the total water output is greater than the water inflow so that the water level drops. It doesn't matter whether you open the faucet for 10 minutes or half an hour at a time, as long as the total water output is enough. Grandpas and aunts with bad knees don't have to make up for the running. They can go downstairs and walk three more times a day. If they accumulate enough energy, they can lose weight. Office workers who are usually too busy to get off the subway and walk back two stops in advance will see changes in the long run, even if they only burn 100 calories each time.

There are no people around me who have really persisted and lost weight without regaining it. There is no one who sticks to the calorie number of an exercise bracelet every day and can do painless exercise for a long time. Even if the consumption is less each time, it is much more effective than burning 500 calories at a time and then lying down for a week.