Energy balance
Combining aerobic and resistance exercise yields the best results for weight loss maintenance and metabolic health, with resistance training independently lowering obesity risk.
Aim for at least 150 minutes of moderate aerobic activity (like brisk walking) per week, plus 2-3 sessions of resistance training focusing on major muscle groups. For better weight loss maintenance, aim for 200-300 minutes of moderate exercise. Tailor the type of exercise to your preferences and physical limitations to ensure sustainability.
Combining resistance and aerobic exercise often yields the best results. Aerobic exercise significantly enhances cardiorespiratory fitness, while resistance training... helps build and maintain muscle mass, which can be metabolically advantageous... Resistance training has also been independently associated with a lower risk of obesity.
Why this rating
Supported by systematic reviews and prospective cohort studies.
Source
Addressing the challenge of obesity in primary care: a review of effective interventions and implementation strategies
M Khani et al. · Diabetology & Metabolic Syndrome · 2025
DOI 10.1186/s13098-025-01925-z
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