Jan. 20, 2025—Exercise can help you reach your weight-loss goals—and keep those extra pounds from coming back. According to the Centers for Disease Control and Prevention, it can help you burn more calories and maintain your muscle mass.
But how much exercise do you need to lose weight? A recent meta-analysis in JAMA Network Open may offer some insight.
The skinny on exercise and weight loss
Researchers analyzed 116 clinical trials from various parts of the world to see how different amounts of exercise affected weight loss, body fat and waist size.
They found that, for each additional 30 minutes of exercise each week:
- Body weight dropped by an average of 1.14 pounds.
- Body fat dropped by an average of 0.44 pounds.
- Waist sizes dropped by an average of 0.22 inches.
The researchers noted that:
- Getting at least 150 minutes of aerobic exercise each week made a significant difference in reducing body fat.
- The effects on body fat and waist size were bigger with vigorous exercise than with light to moderate exercise.
- The effects on body weight, waist size and body fat continued with up to 300 minutes of weekly aerobic exercise.
The studies didn't look at the weight-loss effects of diet, smoking or long-term exercise. Instead, they focused on exercise studies of at least eight weeks. The studies didn't measure long-term outcomes.
Get your moves on
Exercise is safe for almost everyone, says the National Institute of Diabetes and Digestive and Kidney Diseases. But if it's been a while or you have a chronic health condition, it's a good idea to ask your doctor for advice on getting started safely.
It's also helpful to find fun activities you enjoy, like biking, walking, dancing and gardening. This can keep your motivation levels high. Wondering how effective your favorite activities are? Check our calorie calculator to find out.
Sources
- American College of Sports Medicine. "Mythbusting | Weight Loss." https://www.acsm.org/blog-detail/acsm-blog/2020/02/13/mythbusting-weight-loss.
- Centers for Disease Control and Prevention. "Staying Active at Any Size." https://www.niddk.nih.gov/health-information/weight-management/staying-active-at-any-size.
- JAMA Network Open. "Aerobic Exercise and Weight Loss in Adults: A Systematic Review and Dose-Response Meta-Analysis." https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2828487.
- National Institute of Diabetes and Digestive and Kidney Diseases. "Physical Activity and Your Weight and Health." https://www.cdc.gov/healthy-weight-growth/physical-activity/index.html.