Did you put on a few kilos over the festive period? It will take two and a half hours of exercise every week for at least two months to burn it off.
That is according to a review of 116 clinical trials that found that this amount of physical fitness (equivalent to more than 30 minutes, five days a week) is enough to change a “significant” amount of weight.
Specifically, the researchers, from imperial college London, discovered that, if this was maintained for at least eight weeks, overweight and obese people could lose a maximum of three kilos.
They also saw a half-centimeter reduction in waist size per week, as well as a 0.37 percent weekly drop in body fat percentage.
“At least 150 minutes per week of moderate-intensity aerobic exercise is required to achieve significant weight loss,” 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 within three months is considered clinically important. the guardian reported.
The findings echo NHS advice, which recommends that adults do around 150 minutes of moderate-intensity exercise per week to reduce the risk of heart attack and stroke.
The new analysis included trials that reported data on nearly 7,000 adults who were overweight or obese, meaning they had a body mass index (BMI) of 25 or more.
The data revealed that the more aerobic exercise (which increases heart rate and breathing rate, such as running, swimming or cycling) a person did per week, the more their body fat, weight and waist size decreased.
Dr Jayedi admitted that the goal of 150 minutes per week may seem daunting and suggested some simple ways people can increase 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 your walking route to work to walk a little further.
“Motivating people can be challenging, especially when it comes to changing their lifestyle and increasing their physical activity levels,” he said.
‘Habits like consuming a lot of ultra-processed foods and leading a sedentary life are deeply ingrained, making them difficult to change.
The researchers said they found no differences between the type of exercise and the amount of weight people lost.
However, they added that aerobic activities such as walking or running are exercises that can be easily integrated into daily routines.
Another study published in the journal Obesity found that “weekend warriors” – people who concentrate their 150 minutes of exercise into one or two sessions per week instead of exercising a little every day – achieved similar results.
The American study found that those who exercised all at once had similar reductions in abdominal fat, waist circumference and body mass index as those who went to the gym regularly.
But it’s not just about how much you exercise.
The study authors highlighted a major flaw in their analysis: that not all of the included studies controlled for the diet participants ate when participating in their new exercise 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 they do.
The average woman is recommended to consume around 2,000 calories a day to maintain a healthy weight, while 2,500 are recommended for men.
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 diseases and some cancers.