A recent study has found that committing to a specific amount of exercise each week can lead to more effective weight loss. The study analysed data from nearly 7,000 adults who were classified as overweight or obese with a BMI above 25. Participants who engaged in more aerobic exercises per week noticed significant changes in their body weight, waist circumference, and overall body fat percentage. On the other hand, those who did less than 150 minutes of exercise per week only experienced minor improvements. The research, published in the medical journal Jama Network Open, emphasises that a minimum of 150 minutes per week of moderate-intensity aerobic exercise is necessary for significant weight loss, especially for individuals with a BMI over 25.
Dr Ahmad Jayedi, an epidemiologist at Imperial College London and the lead author of the study, highlighted the importance of achieving a five per cent reduction in body weight within three months, as it can have substantial health benefits, particularly for those who are overweight or obese. While reaching this exercise target may seem daunting, incorporating activities like brisk walking, taking different routes to work, or getting off public transport one stop earlier can make it more achievable. Dr Jayedi stressed the challenge of motivating individuals to change their lifestyles and increase physical activity levels, but noted that all forms of exercise are beneficial. Walking and running are cited as excellent examples of aerobic activities that can easily be included in daily routines.
According to the NHS, adults aged 19 to 65 should aim for at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week. Examples of moderate activities include brisk walking, dancing, or cycling, while vigorous activities include running, swimming, or uphill cycling. Alongside regular exercise, maintaining a healthy weight is emphasised through a balanced diet that includes plenty of fruits and vegetables, making informed food choices, opting for water over sugary drinks, and limiting consumption of high-fat or sugar-rich foods.
In summary, the study underscores the significance of regular aerobic exercise in achieving weight loss goals, especially for individuals with a BMI above 25. By committing to at least 150 minutes of exercise per week and adopting a healthy diet, individuals can work towards achieving a healthier weight and reaping the numerous health benefits associated with maintaining a healthy lifestyle.