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Elliptical Machines & Weight Loss

By Kim Nunley ; Updated July 18, 2017

Working out on an elliptical machine can be an effective way to lose weight as doing so has the potential to burn a large number of calories. However, you must train consistently and be conscious of your diet. How quickly and much weight you’ll lose will depend on a number of factors.

Creating a Calorie Deficit

When you want to lose weight, you have to limit your calorie intake by making better eating decisions and also increasing the number of calories you burn everyday with exercise. By doing these things, you will create a caloric deficit, which means you have burned more calories than you consumed. This deficit is necessary to bring about weight loss. Cycling on an elliptical machine will contribute to the number of calories you burn everyday.

Calorie Burn Rate

Not all cardiovascular exercises burn the same number of calories. The ones that burn the most involve your legs, because they have the largest muscles in the body. While running has the potential to burn the most calories, according to Health Status, riding on the elliptical machine proves to be a close second. A person weighing 140 pounds can burn about 360 calories during a 30-minute workout on the elliptical machine. Someone who weighs 180-pounds can burn about 464 calories during a 30-minute elliptical session.

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Weight Loss

To lose a pound of fat, you’ve got to create a deficit of 3,500 calories. Ideally, you should do this gradually over time, losing weight at a rate of one to two pounds per week. A consistent elliptical workout program can help bring about this safe rate of weight loss. For example, the person weighing 140 pounds and thus losing about 360 calories during every 30-minute workout can create a 3,500 deficit and lose a pound nearly every ten workouts they complete. The person weighing 180 pounds and burning 464 calories during their 30-minute elliptical workout has the potential to lose one pound about every eight workouts.

Increasing Workout Efficiency

To increase the number of calories you burn and, as a result, the amount of weight you lose, be consistent with your workouts and exercise at the highest intensity that you can. According to a 2011 article published by the Journal of Obesity, higher-intensity cardio is more effective for fat loss, because you will burn more overall calories during your workout and you will also elevate your metabolic rate for hours after your session is completed.

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