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Researchers are urging people to engage in at least 150 minutes of moderate aerobic exercise each week to see meaningful weight loss. The recommendation follows a review of 116 clinical trials exploring the link between exercise and weight reduction. These trials involved nearly 7,000 adults who were overweight or obese, defined as having a body mass index (BMI) greater than 25.
The review found that aerobic exercises such as running, walking, or cycling led to significant reductions in body weight, waist size, and body fat. However, the study also highlighted that engaging in less than 30 minutes of exercise a day, five days a week, resulted in only modest changes in body composition.
Dr. Ahmad Jayedi, an epidemiologist at Imperial College London and the study’s lead author, emphasized that individuals aiming for meaningful weight loss should commit to at least 150 minutes of moderate-intensity aerobic exercise weekly. He stated that losing 5% of body weight within three months is considered clinically significant for individuals who are overweight or obese.
The study, published in Jama Network Open, aligns with recommendations from the National Health Service (NHS), which advises adults to perform at least two-and-a-half hours of moderate exercise per week, or 75 minutes of vigorous exercise, to maintain good health. This level of exercise is now also suggested as the minimum required for those seeking to shed significant weight.
While the target may seem daunting for some, Dr. Jayedi encouraged individuals to incorporate more physical activity into their daily routines, suggesting simple changes like walking a longer route to work or getting off public transport one stop early.
“Motivating people to change their habits can be challenging, particularly when it comes to increasing physical activity. Many people have deeply ingrained habits, such as sedentary lifestyles and diets high in ultra-processed foods, which are hard to shift,” Jayedi explained.
The review did not find significant differences between types of aerobic exercise, but emphasized that walking and running are particularly accessible forms of physical activity that can easily be added to daily life.
The national health guidelines also advocate spreading exercise across the week, though recent research suggests “weekend warriors” who complete all their exercise in one or two days still benefit greatly. A study indicated that those who crammed their weekly exercise into the weekend were less likely to develop over 200 diseases compared to inactive individuals.
In addition to exercise, doctors recommend a balanced diet for effective weight loss. Dr. Jayedi suggested a diet rich in whole grains, fruits, vegetables, nuts, and fish, while limiting red meat, sugary drinks, and ultra-processed foods. Such dietary choices not only aid weight loss but also lower the risk of chronic conditions like type 2 diabetes, heart disease, and certain cancers.
In related news, a recent report from the Food Farming and Countryside Commission highlighted the economic and health toll of Britain’s growing addiction to unhealthy foods. The report estimated that unhealthy eating habits cost the UK £268 billion annually, surpassing the NHS budget and exacerbating public health challenges.
As the UK faces increasing health challenges linked to obesity and poor dietary habits, experts are urging a holistic approach involving both regular physical activity and healthier food choices to combat the rising tide of lifestyle-related diseases.
