New Research Reveals How Much Exercise You Need Each Week to Lose Weight

Islamabad:Exercise is widely known for its health benefits, but how much of it is required to effectively reduce body weight? According to recent research, you don’t need to spend hours at the gym each week to achieve significant weight loss. In fact, as little as 150 minutes of aerobic exercise per week can help you shed pounds and improve your overall health.

Aerobic exercises, such as brisk walking, running, swimming, climbing stairs, and cycling, are known to increase heart rate and improve cardiovascular and respiratory health. This was confirmed by a study conducted by Imperial College London, which analyzed data from 116 clinical trials involving nearly 7,000 individuals dealing with obesity.

**Key Findings:**

The research found that individuals who engaged in regular aerobic exercises experienced a significant reduction in body weight, waist circumference, and body fat. However, when people exercised for less than 150 minutes a week, the reduction in body weight was minimal.

The study concluded that dedicating at least 150 minutes to moderate-intensity aerobic exercise each week is an effective strategy for losing weight. This translates to roughly 22 minutes of brisk walking, stair climbing, or jogging each day.

**Significant Impact in Just Three Months**

According to the researchers, people who committed to 150 minutes of aerobic exercise per week could see a 5% reduction in their body weight within three months, which is considered medically significant. The researchers emphasized that this goal could be achieved by incorporating small, consistent changes into daily routines, such as increasing the distance walked or taking the stairs instead of the elevator.

**Overcoming Barriers to Physical Activity**

While increasing physical activity is essential for weight loss, the researchers acknowledged that motivating individuals to adopt a more active lifestyle can be challenging, especially when it involves changing habits like sitting for long periods or consuming ultra-processed foods. However, they stressed that any form of physical activity is beneficial, and activities such as walking or jogging are easy to integrate into daily life without requiring special equipment or time-consuming routines.

**Findings from a Recent Study in China**

This research builds on a previous study conducted by Fuwai Hospital in China, which examined the amount of exercise needed to reduce body fat. In this study, data from over 9,000 participants was analyzed, including 4,500 individuals who exercised at least 150 minutes each week. Interestingly, the study found that those who engaged in just 1 or 2 days of physical activity per week also experienced a decrease in body fat compared to those who did not exercise at all.

Both groups showed a reduction in abdominal and visceral fat, and no significant difference was found in their overall body weight. This finding challenges previous research that suggested a strict diet and exercise regimen were necessary for effective weight loss.

**Concluding Insights**

The researchers noted that people who exercised 1 or 2 days a week were more likely to engage in higher-intensity activities, which helped them lose weight and body fat. The takeaway is that if you want to lose weight, incorporating 60 to 90 minutes of moderate exercise into your weekly routine is key to achieving success.

The results of this research were published in the *JAMA Network Open* and *Obesity* journals, adding valuable insights into how much exercise is required to achieve sustainable weight loss and improve overall health.