When Will Cardio Start Helping You Lose Weight?
Cardio is one of the most popular ways people try to lose weight. Many people jump on a treadmill, start running, or hop on a bike hoping to see the scale move down. But the truth is, cardio alone does not always lead to fast or noticeable weight loss. The reason is simple. Your body burns calories during cardio, but how much weight you lose depends on many things, not just how much cardio you do.
Running is a classic form of cardio. It gets your heart pumping, makes you sweat, and burns calories. If you run for 30 minutes, you might burn around 300 to 400 calories, depending on your weight and speed. But if you eat a large meal after your run, you could easily replace all the calories you just burned. That means no weight loss happens. For cardio to help you lose weight, you need to burn more calories than you eat. This is called a calorie deficit.
Most people start to see changes in their weight after a few weeks of regular cardio. But the amount of weight lost is often small if cardio is the only thing you do. Studies show that doing 30 minutes of high-intensity cardio once a week or 120 minutes of moderate cardio each week leads to very little fat loss. Some people lose just half a pound over eight weeks. That is less than a quarter of a kilogram. For most people, this is not enough to notice a real difference in how they look or feel.
If you want to lose weight faster, you need to do more cardio. Some research shows that burning 700 calories every day through cardio can lead to noticeable fat loss. That means running for one to one and a half hours every day. But this is not realistic for most people. It takes a lot of time and energy. Many people feel tired and worn out if they try to do this much cardio every day. It is also hard to keep up for a long time.
Running every day can help, but it is not the only thing you need to do. The best way to lose weight is to combine cardio with other things. Strength training is very important. Lifting weights helps you build muscle. Muscle burns more calories than fat, even when you are resting. This means your body burns more calories all day, not just during your workout. If you only do cardio, you might lose weight, but you could also lose muscle. This can slow down your metabolism and make it harder to keep losing weight.
Experts recommend a mix of cardio, strength training, and walking every day. Walking 7,000 to 10,000 steps a day is a good start. This helps you burn extra calories without feeling tired. Adding 30 to 45 minutes of low-impact cardio, like biking or using a cross trainer, four or five days a week can help you burn more calories. Strength training three or four days a week helps you keep your muscle and boost your metabolism. This combination is much more effective for losing weight than cardio alone.
If you are just starting out, it is best to start slow. Begin with walking every day and add a few short cardio sessions each week. As your fitness improves, you can add more cardio and strength training. The key is to be consistent. Doing two or three workouts a week is better than doing six workouts one week and none the next. Consistency helps your body adapt and keeps your metabolism working.
How long does it take to notice weight loss? Most people start to feel changes in their body after two to four weeks of regular exercise and healthy eating. You might feel more energetic, less bloated, or notice that your clothes fit better. The scale might not move much at first, but these small changes are signs that your body is responding. Over time, with consistent effort, you will see more noticeable results.
Running and other forms of cardio are helpful for losing weight, but they work best when combined with strength training and a healthy diet. Doing cardio every day can help, but it is not enough on its own. The amount of weight you lose depends on how much cardio you do, how much you eat, and whether you are building muscle. For most people, a mix of walking, running, strength training, and healthy eating is the best way to lose weight and keep it off.
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