Does exercise help you lose weight?
Exercise alone slims you down less than people think, but it is key to keeping the weight off. How much activity it takes, according to the evidence.
3 min read
Less than people think, but it helps
The American College of Sports Medicine's position is clear: with under 150 minutes a week weight loss is minimal; between 150 and 250, modest; and it takes more than 250 for a meaningful loss from exercise alone.
Why it is still essential
For two reasons. First, people who stay active regain less weight afterwards. Second, when you lose weight by diet alone a significant part of what you lose is muscle, and strength training protects it.
What combination works
Eating a little less than you burn, strength two or three days, cardio you can keep up and plenty of steps. None of the four needs to be extreme.
How Welfitlab applies it
The fat-loss plan estimates how much to eat, gives it to you in portions and asks for your weight once a week. If it is not dropping, it adjusts your food a little; if it is dropping too fast, it raises it.
Sources
- Donnelly et al., Medicine & Science in Sports & Exercise, 2009
- Cava et al., Advances in Nutrition, 2017
This text is for information only and is not a substitute for advice from a healthcare professional.