Study Identifies Optimal Exercise Duration for Weight Loss

Research shows 150 to 300 minutes of weekly aerobic exercise yields meaningful weight loss and health benefits for overweight adults.

A meta-analysis of 116 clinical trials involving 6,880 participants found that aerobic exercise has a dose-response relationship with weight loss, waist size, and body fat reduction.
The study recommends a minimum of 150 minutes of moderate-intensity aerobic exercise per week for clinically meaningful weight loss, with participants losing an average of 6.15 pounds.
Doubling exercise duration to 300 minutes per week resulted in greater benefits, including an average weight loss of 9.24 pounds and proportional reductions in waist circumference and body fat.
Vigorous exercise showed faster reductions in visceral fat and body composition changes but was associated with minor musculoskeletal discomfort in some participants.
Researchers emphasize the importance of consistency in exercise routines and suggest integrating activities like walking or running into daily habits for sustainable results.