Exercise regularly helps you lose weight, according to research that keeps coming back. For instance, a 2017 review found a long-term correlation between regular exercise and higher attempts to lose weight and maintain it. (3)
However, the general HHS activity requirements may not be enough if you're trying to control your weight through exercise; you'll likely need to set aside more time for exercise.
The American College of Sports Medicine (ACSM) states that moderate-intensity physical activity for 150 to 250 minutes a week results in only modest weight loss; in order to lose a significant amount of weight, moderate-intensity exercise for more than 250 minutes a week may be necessary (in addition to dietary intervention). (4) How much physical activity do you require each day? That is equivalent to one hour a day, five days a week.
The government recommends engaging in more than 300 minutes of moderate-intensity exercise per week for people who want to lose a significant amount of weight, or more than 5 percent of their body weight. First of all
If you increase your intensity, you can achieve comparable weight-control results in around half the time. In a particular study, for instance, women who engaged in high-intensity interval training lost the same amount of weight and body fat as those who engaged in moderate-intensity cardio training, but they did it in a far shorter amount of time. (5)
It's critical to keep in mind that you must maintain your exercise routine after achieving your weight loss goals in order to prevent weight gain. One of the main ways that exercise aids in weight control, according to a 2014 study on the topic, is by avoiding weight gain—possibly even more so than it aids in weight loss. (6)
Although the HHS states that varying amounts of physical activity are necessary for maintaining a healthy body weight, losing pounds, and maintaining the weight lost after it has been dropped, the ACSM advises engaging in more than 250 minutes of exercise each week to prevent weight regain. First of all
The American College of Sports Medicine (ACSM) recommends strength-training exercises to increase body fat-free mass and metabolic rate in order to reduce body weight and avoid future weight gain. This explains why, throughout the course of a 12-year study involving 10,500 men, strength-training participants developed less belly fat than their cardiovascular counterparts who exercised for the same amount of time each day. (7)
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