Gained a few pounds during the holidays? It takes two and a half hours of exercise per week for at least two months to burn it off.
That is according to a judgement from 116 clinical studies showing that this amount of physical fitness – equivalent to more than 30 minutes, five days a week – is enough to move a ‘meaningful’ amount of weight.
Specifically, the researchers from Imperial College London discovered that overweight and obese people can lose a maximum of three kilos if they maintain this for at least eight weeks.
They also noted a decrease in waist size of half an inch per week, as well as a weekly decrease in body fat percentage of 0.37 percent.
To achieve significant weight loss, at least 150 minutes of moderate-intensity aerobic exercise per week is required,” said Dr Ahmad Jayedi, an epidemiologist at Imperial College London, and first author of the study published in the medical journal.
Dr. Jayedi said that for people who are overweight or obese, losing five percent of body weight in a three-month period is considered clinically important. The Guardian reported.
The findings echo advice from the NHS, which recommends adults do around 150 minutes of moderate-intensity exercise per week to reduce the risk of heart attack and stroke.
The new analysis included studies that reported data from nearly 7,000 adults who were overweight or obese, meaning they had a body mass index (BMI) of 25 or more.
Data showed that the more aerobic exercise (which increases your heart rate and breathing, such as running, swimming or cycling) someone did per week, the more body fat, body weight and waist size decreased
Dr. Jayedi admitted that the 150 minutes per week target can be daunting, and suggested some simple ways people can build up the amount of exercise they do per week.
One way is to get off the bus or train one stop earlier than usual, or change the route you walk to work so you can walk a little further.
“Motivating people can be quite a challenge, especially when it comes to changing their lifestyle and increasing their physical activity levels,” he said.
‘Habits such as consuming a lot of ultra-processed food and leading a sedentary lifestyle are deeply ingrained, making them difficult to change.
Researchers said they didn’t find any difference between the type of exercise and how much weight people lost.
However, they added aerobic activities such as walking or running, exercises that can easily be incorporated into daily routines.
Another study published in the journal Obesity found “weekend warriors”: people who cram their 150 minutes of exercise into one or two sessions per week rather than exercising a little every day get similar results.
The US study found that those who did their exercises all in one go had a similar reduction in belly fat, waist circumference and body mass index as those who went to the gym regularly.
But it’s not just about how much exercise you do.
The study authors highlighted a major flaw in their analysis: that the included studies did not all control for the diet participants ate when participating in their new fitness regimen.
Some experts say that diet is responsible for 80 percent of a person’s body weight, while 20 percent lies in the amount of physical activity a person does.
The average woman is advised to consume about 2,000 calories per day to maintain a healthy weight, while for men 2,500 is recommended.
Dr. Jayedi said a diet rich in whole grains, fruits, vegetables, nuts and fish, and low in red meat, sugary drinks and ultra-processed foods, can reduce the risk of chronic diseases such as type 2 diabetes, cardiovascular disease and some cancers .