January 2, 2025 from Medscape
A new large-scale study confirms what many health experts have long believed — aerobic exercise directly supports weight loss, and the more you do, the better the results. The meta-analysis, published in JAMA Network Open, found that every 30 minutes of weekly aerobic exercise leads to measurable reductions in body weight, waist circumference, and body fat in adults who are overweight or obese.
What the Research Found
Led by Ahmad Jayedi, PhD, of the Imperial College London, researchers analyzed data from 116 randomized clinical trials across North America, Europe, Asia, Australia, South America, and Africa. The analysis included 6,880 adults (average age 46, 61% women), and examined the effects of supervised aerobic exercise, such as walking or running, over periods of at least 8 weeks.
Key results included:
- 1.14 lbs of weight loss for every 30 minutes of aerobic exercise per week.
- A reduction of 0.56 cm in waist circumference and 0.37% in body fat percentage per 30 minutes of weekly exercise.
- Significant reduction in visceral and subcutaneous fat.
- Maximum fat percentage improvement at 150 minutes/week, while weight and waist circumference decreased linearly up to 300 minutes/week at varying intensities.
The study also noted that adverse events were mild or moderate, mostly involving musculoskeletal discomfort, making aerobic exercise a safe and effective strategy for weight loss.
Tailoring Exercise for Weight Loss Goals
The study’s authors highlight that their point-specific estimates of exercise duration and intensity can help patients and healthcare providers tailor workouts to meet individual weight loss goals. Exercise intensity levels were defined as:
- Light: 40%-55% of maximum heart rate
- Moderate: 55%-70%
- Vigorous: 70%-90%
For those seeking improvements in body fat percentage, 150 minutes per week appears to be ideal, while those targeting maximum weight loss may benefit from up to 300 minutes per week of aerobic activity.
The Importance of Movement
Aerobic exercise offers clear, quantifiable benefits for weight loss and body composition. Even modest weekly activity can produce meaningful health improvements, and more extensive routines may deliver greater results.
Healthcare professionals can now guide patients more effectively by recommending specific exercise durations and intensities to match weight loss goals — with a strong evidence base to support these strategies.
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