Title: New Year, New You: How Much Aerobic Exercise Do You Need for Post-Holiday Weight Loss?
As the festive season comes to an end, many of us are left wondering how to undo the damage done to our waistlines and the scale. The good news is, science has some answers. A study published in JAMA Network Open has provided clear guidance on the time commitment needed for noticeable results and the most effective exercises.
The Science Behind Post-Holiday Weight Loss
Researchers from the Imperial College of London and several Iranian universities conducted a meta-analysis of 107 studies involving nearly 7,000 people. Their findings highlighted the importance of aerobic exercises for at least 150 minutes weekly to achieve significant weight loss and reduce waist circumference.
What Are Aerobic Exercises?
Aerobic exercises involve moderate-intensity effort over an extended period. This includes activities like running, swimming, cycling, and various gym exercises. The study found that weight and waist circumference decrease linearly with increasing duration of moderate to vigorous aerobic exercise, up to 300 minutes weekly. So, spreading around 2 hours and 30 minutes of exercise throughout the week should do the trick.
How Much Weight Can You Expect to Lose?
The American College of Sports Medicine (ACSM) suggests losing around 2-3 kg with 150 minutes of weekly exercise. Doubling the exercise time to 300 minutes can lead to 5-7.5 kg weight loss. However, these figures are based on older, individual studies. The JAMA Network Open study found that for every 30 minutes of weekly aerobic exercise, you can expect to lose half a kilogram, translating to 2.79 kg for 150 minutes, and roughly 4 kg for 300 minutes, with a reduction in waist circumference of over 4 cm and 5.30 cm, respectively.
The Takeaway
To make a clinically significant difference in your weight and waist size, you should aim for at least 150 minutes of moderate to vigorous aerobic exercise weekly. This could be the perfect New Year’s resolution to get you back on track after the holidays.
Sources: Jama Network Open, American College of Sports Medicine
