A study has revealed that a certain amount of weekly exercise is needed to shed weight effectively. Delving into numerous clinical trials, the review collated data from nearly 7,000 adults categorised as overweight or obese with a BMI above 25.
The analysis showed that participants who engaged in more aerobic exercises each week observed noticeable changes in their body weight, waist circumference, and overall body fat percentage. However, those who did less than 150 minutes per week experienced only slight improvements.
Published in the medical journal Jama Network Open, the research highlights that this level of physical activity is the baseline required for weight loss when an individual's BMI exceeds 25.
Dr Ahmad Jayedi, an epidemiologist at Imperial College London and the study's lead author, told The Guardian: "At least 150 minutes per week of aerobic exercise at moderate intensity is required to achieve important weight loss."
He further noted that losing five per cent of one's body weight in three months can have clinically significant benefits, especially for individuals who are overweight or obese.
Though the target might seem challenging, incorporating suitable exercises into one's daily schedule can make it more attainable.
An example of this could be going the extra mile by taking different routes on your walk to work, or alighting from public transport a stop earlier. "Motivating people can be quite challenging, especially when it comes to altering their lifestyle and boosting their physical activity levels," he added.
"Habits like consuming a lot of ultra-processed foods and having a sedentary life are deeply ingrained, making them tough to change.
"When it comes to exercise, all forms are beneficial, and we didn't evaluate any differences among them. However, walking and running are excellent examples of aerobic activities that can easily fit into our daily lives."
The NHS recommends at least 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity a week, for those aged 19 to 65.
Activities listed include brisk walking, water aerobics, level cycling, dancing, tennis, or hiking for moderate activities, with vigorous activities including running, swimming, speedy cycling or uphill, stair climbing, or skipping.
To maintain a healthy weight, the NHS advocates for a balanced diet which includes aiming for five portions of fruit and veg a day, understanding food labels to make healthier choices, choosing water over sugary drinks, and reducing intake of sugar-rich or high-fat food items.
