1. Each aerobic exercise session should last at least 20 minutes.

During the first 20 minutes of exercise, the body primarily uses glycogen for energy; glycogen is consumed most during this time. Only after 20 minutes does fat begin to be used for energy. Therefore, the longer the exercise lasts, the more fat is burned, and the better the weight loss effect.

Second, maintain the intensity of aerobic exercise at around 75% of your normal intensity.

The human body will break down more fat for energy at 75% aerobic exercise intensity. There are two ways to measure your own 75% exercise intensity:

1) Measure your pulse rate per minute. The formula is (220 - age) * 75%, which is the pulse rate that dieters need to maintain during exercise.

2) Determine the 75% intensity by your own feeling. During exercise, the exerciser feels between tired and not tired, which is the 75% intensity.

Third, aerobic exercise needs to be done continuously without interruption; you cannot stop and rest midway.

Fourth, aerobic exercise for weight loss is best done after strength training (muscle training).

For example, before running to lose weight, do 20-30 minutes of strength training first. This will deplete the body's glycogen stores before you start aerobic exercise, allowing the body to break down fat for energy during the aerobic workout.

By following these four points, you will definitely achieve twice the results with half the effort in aerobic exercise for weight loss.