How much exercise do I need to lose weight? "I did 30 minutes a week..."

Research shows that to lose weight through aerobic exercise, you need to do it for at least 150 minutes, or two and a half hours, per week. came out.

 

A research team at Imperial College London in the UK conducted a study to determine the effects of aerobic exercise on weight, waist circumference, and body fat reduction. They conducted a meta-analysis of 116 clinical trials involving 6,880 overweight or obese adults. A meta-analysis is a method of statistically reanalyzing the results of multiple studies on a specific topic to consolidate them into a single, unified whole.

 

The analysis found that 30 minutes of aerobic exercise per week reduced body weight by an average of 0.52 kg, waist circumference by 0.56 cm, and body fat percentage by 0.37%. No significant correlation was found with visceral and subcutaneous fat thickness.

Conversely, increasing weekly aerobic exercise time to 150 minutes or more was associated with significant weight loss. 150 minutes of aerobic exercise per week was associated with an average weight loss of 2.79 kg, while 300 minutes was associated with an average weight loss of 4.19 kg.

 

The same was true for waist circumference. Engaging in 300 minutes of moderate-intensity aerobic exercise per week was associated with an average waist circumference reduction of 4.21 cm. Vigorous-intensity exercise, however, led to a whopping 5.34 cm reduction. According to the research team, a waist circumference reduction of just 2 cm can reduce the risk of diabetes and cardiovascular disease.

 

The research team noted that achieving 150 minutes or more of aerobic exercise per week can be a challenging goal for some people, so they advised finding ways to increase exercise in their daily lives. For example, if you're taking the bus, get off one stop before your destination and walk briskly.

 

“Significant weight loss requires at least 150 minutes of aerobic exercise per week,” said study author Dr. Ahmad Zeidi. “For people who are struggling or obese, losing 5 percent of their body weight within three months is clinically significant.”

 

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Is it more effective to run in winter?

I'm not confident about running though haha

 

I'm trying hard to walk

It has absolutely nothing to do with weight

 

It must be good for your health