The question continues to circulate in consultations and gyms: How much exercise do you have to do to lose weight for real? Recent research provides concrete figures and, above all, a key idea: it is not enough to move around a little, you have to accumulate enough minutes per week.
Although any activity is better than sitting still, evidence indicates that to reduce body fat and waist circumference It is advisable to achieve more stringent time thresholds than the basic health standards. These guidelines are applicable in Spain and the rest of Europe, in line with international recommendations.
What does the latest science say?
An analysis in JAMA Network Open that reviewed 116 clinical trials indicates that Visible improvements in weight and body composition appear after exceeding 225 minutes per week. of moderate exercise. Below that, changes exist, but tend to be subtle.
The World Health Organization guidelines state at least 150 minutes per week of moderate activity For the adult population, it's an excellent goal for overall health. However, when the focus is on weight loss, The effective time frame increases to 225–420 minutes per weekalways adjusting the load to the physical condition and age.
In those who exercise less than 30 minutes a week, studies describe small decreases in weight, waist circumference, and body fat percentageIt's a valid starting point, but if the goal is to notice a difference on the scales, it's advisable to accumulate more movement time.
Another consistent conclusion is that the process is progressive: Regularity outweighs urgencyThere are no miracle shortcuts; results solidify when the routine is maintained for several weeks and months.
How to put those minutes into practice
Translated into everyday terms, 225–420 minutes is equivalent to between 45 and 60 minutes in 5–7 daysor to slightly longer sessions spread over fewer days. It can also be added to blocks of 10–15 minutes if the schedule gets tight.
For moderate intensity, activities such as brisk walking, cycling, swimming, or using an elliptical machine They are affordable options. Those with more experience can... alternate with slightly more intense intervalsalways taking care of the progression.
A useful strategy is to set a non-negotiable minimum (for example, 30–40 minutes five days) and add extra minutes when possibleThat flexible margin helps to meet deadlines without falling into an all-or-nothing approach.
Cardio and strength: the best-working duo
The trials agree that the combination of aerobic training and strength training It's more effective for losing fat and maintaining muscle mass. Preserving muscle promotes energy expenditure and helps prevent the rebound effect.
Simply include 2–3 weekly strength training sessions (body weight, machines, dumbbells or bands) and Complete with cardio at a tolerated intensity. Adjusting the volume to each person is key to maintaining the habit.
Beyond exercise: habits that add up
Weight loss is multifactorial: balanced diet, good rest and stress management They are pillars of the same building. Exercise pushes the balance in the right direction, but the set of habits keeps it stable.
Experts point out that, with consistency, The transformations become noticeable in the medium term.In a few months, a clear change in health and appearance can be seen, always with realistic and personalized planning.
Realistic goals and consistency
Starting small is better than not starting at all: Gradual progress beats frantic bursts of effortIt is preferable to move around a little bit almost every day rather than alternating intense weeks with weeks of total inactivity.
If the goal isn't reached in a given week, that's okay: Resuming the next day is worth more than compensating with excesses.Long-term adherence is the best predictor of success.
The literature points to a clear message: To lose a noticeable amount of weight, it's advisable to exercise for more than 150 minutes per week. and move within the range of 225–420 minutes, combining cardio and strength, without losing sight of the other lifestyle habits.