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Yes, it is possible to lose fat by only doing cardio and not lifting weights or burning calories in other ways. However, weight lifting and resistance training can be beneficial for maintaining muscle mass and metabolic rate while losing weight.

To lose fat through cardio alone, you need to burn more calories through exercise than you consume through food and drink. This would create a calorie deficit, causing your body to use fat stores for energy.

The number of calories you need to burn through cardio to lose weight depends on several factors, including:

• Your current weight: Heavier people burn more calories during exercise.

• Your activity level: More intense cardio burns more calories per minute.

• Your metabolic rate: People with higher metabolisms burn calories faster.

• Your genetics: Some people are predisposed to lose or gain weight more easily.

As a rough guideline, losing around 0.5 to 1 pound of fat per week is considered a healthy rate of weight loss. This would require a weekly calorie deficit of 3,500 to 7,000 calories. You can achieve this through:

• Burning 500 calories through cardio 4-5 times per week.

• Or burning 700 calories through cardio 3-4 times per week.

So to lose 1 pound of fat per week through cardio alone, aim for a calorie burn of 500 to 700 calories 3-5 times per week. The exact amount will vary based on your individual factors, so monitor your progress and calorie burn and adjust as needed.

In summary, while cardio alone can facilitate weight loss, incorporating strength training can help preserve muscle mass and metabolic rate during fat loss. Aim for a reasonable calorie deficit of 500 to 1,000 calories burned per day through cardio to achieve healthy weight loss of 0.5 to 1 pound per week.

Here are some additional tips that may help you lose fat through cardio:

• Choose activities that you enjoy and that you can stick with.

• Gradually increase the intensity and duration of your workouts over time.

• Listen to your body and take breaks when needed.

• Stay hydrated by drinking plenty of water before, during, and after your workouts.

• Eat a healthy diet that is low in processed foods and high in fruits, vegetables, and whole grains.

• Get enough sleep.

It is important to consult with a healthcare professional before starting any weight loss program, especially if you have any underlying health conditions.