HEALTH

Shed Those Holiday Pounds: How 150 Minutes of Exercise a Week Can Help You Lose Weight and Improve Health

December, 29, 2024-12:05

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Shed Those Holiday Pounds: How 150 Minutes of Exercise a Week Can Help You Lose Weight and Improve Health

If you’ve gained a few pounds over the festive season, don’t fret—it’s easier to get back on track than you might think. According to a study from Imperial College London, 150 minutes of moderate-intensity aerobic exercise each week—about 30 minutes a day, five days a week—is enough to help you lose significant weight and improve overall health. In fact, sticking to this routine for at least two months can lead to the loss of up to three stone (42 pounds), a reduction in waist size, and a drop in body fat percentage.

The study, which analyzed 116 clinical trials, found that regular aerobic exercise, such as walking, running, swimming, or cycling, is especially effective at burning fat and boosting cardiovascular health. Over time, it not only helps reduce body weight but also lowers the risk of chronic conditions like type 2 diabetes, heart disease, and some cancers. This makes regular physical activity an essential part of a healthy lifestyle.

Interestingly, the frequency of exercise is more important than how you schedule it. Whether you choose to exercise daily or condense your 150 minutes into one or two longer sessions each week—often called the "weekend warrior" approach—results in similar improvements. People who get their exercise all at once still experience reductions in body fat, waist size, and body mass index, proving that it's the total amount of activity that matters.

However, while exercise plays a major role, diet is just as crucial for weight loss. The study highlights that weight management is influenced by what you eat. A diet rich in whole grains, fruits, vegetables, nuts, and fish, combined with cutting back on red meat, sugary drinks, and ultra-processed foods, can further support weight loss and help you maintain a healthy body weight. This balanced approach to diet and exercise can also reduce the risk of many chronic diseases.

In short, if you’re looking to shed those extra pounds and boost your health after the holidays, committing to 150 minutes of moderate-intensity aerobic exercise each week—paired with a nutritious diet—can make all the difference. Whether you prefer to spread the activity throughout the week or pack it into a few longer sessions, the key is consistency. So, lace up your sneakers and get moving!