A comprehensive review of 116 clinical trials has revealed that individuals seeking substantial fat loss through exercise need to engage in more than two and a half hours of aerobic activity per week. The study, which analyzed data from nearly 7,000 overweight or obese adults, highlights the importance of sustained physical activity for achieving significant reductions in body weight, waist circumference, and body fat.
Published in Jama Network Open and reported by The Guardian, the review found that participants who engaged in less than 30 minutes of exercise per day—five days a week—saw only modest reductions in weight. In contrast, those who committed to more intensive aerobic exercises, such as running, walking, or cycling, for longer durations each week, experienced more noticeable improvements.
This research underscores the importance of consistency and duration in exercise routines for meaningful weight loss, particularly for those with a body mass index (BMI) greater than 25, who are classified as overweight or obese. The findings suggest that to achieve significant fat loss, individuals must engage in a higher level of physical activity than commonly recommended.
While smaller amounts of exercise can still have health benefits, the study’s results indicate that long-term, substantial weight loss requires a more rigorous and sustained approach to aerobic exercise.
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