Do you think 30 minutes of exercise is enough to lose weight? According to a new study, meaningful reductions in weight and body fat require at least 150 minutes of moderate exercise each week.
The study reviewed 116 clinical trials involving nearly 7,000 overweight or obese adults with a BMI above 25. While the National Health Guidelines recommend 150 minutes of exercise weekly to stay fit and healthy, this research highlights the same benchmark as the minimum requirement for effective weight loss.
The clinical trials showed that waist size and body weight decreased significantly as participants increased their aerobic activity beyond 30 minutes a day. For those classified as obese, losing 5% of body weight within 3 months is considered clinically significant. According to Dr. Ahmad Jayedi, the study’s lead author, achieving this level of weight loss could reduce the risk of diseases such as diabetes, cardiovascular diseases, and cancers.
Although the 150 minutes target may seem challenging, Dr. Jayedi suggests small lifestyle changes, such as walking longer routes or taking stairs instead of elevators, to help meet the goal. “When it comes to exercise, all forms are beneficial, and we didn’t evaluate any differences among them. However, walking and running are excellent examples of aerobic activities that can easily fit into our daily lives,” he added.
Interestingly, recent studies suggest that people who perform all their weekly exercise in just one or two days—so-called “weekend warriors”—can still achieve similar health benefits.
Researchers emphasize that encouraging people to adopt healthier habits can be difficult, especially in a world where sedentary lifestyle rules. However, pairing regular exercise with a healthy diet is key. A diet rich in whole grains, fruits, vegetables, nuts, and fish, and low in red meat and processed foods, not only supports weight loss but also reduces the risk of chronic illnesses.
Beyond individual health, the study sheds light on broader social issues. The Food, Farming and Countryside Commission in the UK has recently reported that unhealthy diets are costing the country £278 annually, exceeding the National Health Services’ budget. Addressing these habits could improve both public health and national economies.
Losing weight is not just about numbers on a scale; it’s about improving overall health and reducing the risk of diseases. With regular aerobic exercise and a balanced diet, weight loss is within reach for many.
For more insights, refer to the study published in JAMA Network Open.
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