How Much Exercise You Need Each Week to Lose Weight, According to Experts
If you’re one of the many people who made a New Year’s resolution to lose weight, you might be wondering how much time you need to spend exercising. It turns out, researchers have found the magic number: 150 minutes of moderate exercise per week. Parade explains that sticking to this goal can help you drop pounds, reduce your body fat, and even shrink your waistline.
A study that reviewed 116 different clinical trials, involving over 6,800 adults with a body mass index (BMI) above 25 (which means they were considered overweight or obese), revealed that consistent exercise played a big role in weight loss. Dr. Ahmad Jayedi, a researcher from Imperial College London, told The Guardian that people need at least 150 minutes per week of moderate cardio exercise to see noticeable weight loss. This recommendation is also supported by health organizations like the CDC and the World Health Organization. Parade emphasizes that doing less than 30 minutes of exercise per day didn’t seem to have much impact on weight loss.
What Are the Best Exercises for Weight Loss?
Now that we know the goal is 150 minutes or more per week, the key is to choose workouts that burn the most calories. Parade lists several options for those who want effective workouts, including:
- High-Intensity Interval Training (HIIT) workouts
- Strength training routines
- Beginner-friendly home workouts
- Short, one-minute exercises for those with limited time
The idea isn’t just to spend time exercising but to make every minute count by choosing activities that burn more fat. Strength training, for example, builds muscle, and muscles burn more calories even when you’re resting. Parade notes that having more muscle increases your metabolism, which helps you lose weight faster.
Tips Beyond Exercise
Parade also stresses that losing weight isn’t just about working out—it’s about what you eat too. Experts recommend focusing on whole, unprocessed foods and eating more plant-based meals. Drinking water instead of sugary drinks or alcohol can also make a huge difference. While you don’t have to give up your favorite treats entirely, it’s best to enjoy them in moderation.
By combining regular exercise, strength training, and a healthy diet, you’ll be better prepared to achieve your weight loss goals. If you stay consistent, 2025 could be the year you finally reach those fitness resolutions!
Parade provided many of these helpful tips, so following their guidance could be a great way to make progress. They even have expert advice on why you might not be losing weight and how to fix it!
Credit : Parade