Research
Energy balance
Moderate-to-high intensity aerobic exercise (150-420 min/week) produces dose-dependent weight loss (2-7.5 kg), and 200-300 min/week is recommended for weight maintenance, largely by preserving fat-free mass and energy expenditure.
To lose 2-7.5 kg, aim for 150-420 minutes of moderate-intensity aerobic exercise per week. For maintaining weight loss, target 200-300 minutes per week. This helps preserve muscle and energy expenditure, making long-term success more likely.
GoodSupportsHIGH confidence
In studies that ranged from 12 weeks to 2 years in duration, moderate-intensity aerobic activity < 150 min/week was associated with minimal weight loss, whereas 150–225 min/week resulted in 2–3 kg weight loss, and 225–420 min/week resulted in 5–7.5 kg weight loss. Based on the available evidence, the amount of moderate-intensity aerobic activity needed to support weight maintenance after weight loss is 200–300 min/week
Why this rating
Based on systematic reviews and large RCTs (DiOGenes, Look AHEAD) showing consistent dose-response effects.
Source
Protein, fiber, and exercise: a narrative review of their roles in weight management and cardiometabolic health
Liana L. Guarneiri et al. · Lipids in Health and Disease · 2025
DOI 10.1186/s12944-025-02659-7
narrative_reviewCited 7×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Higher protein intake (≥25% TDE or ≥1.25 g/kg/day) during energy restriction promotes greater fat loss and fat-free mass preservation compared to standard protein intakes, with modest but clinically relevant long-term weight maintenance benefits.Good
- Viscous fiber supplementation (median dose 8 g/day) leads to modest reductions in body weight and waist circumference in individuals on ad libitum diets, primarily through increased satiety and energy excretion.Good
Related findings · Energy balance
- Achieving a total body weight loss of 10-15% (or >10-15 kg) through Total Diet Replacement (TDR) induces remission of Type 2 Diabetes in individuals with short-duration disease.Strong
- Bariatric surgery is superior to medical management alone for inducing significant long-term weight loss, remission of type 2 diabetes, and reduction in mortality for patients with BMI ≥ 40 or ≥ 35 with comorbidities.Strong
- Achieving type 2 diabetes remission requires significant weight loss (≥15 kg) via major caloric restriction, independent of macronutrient composition.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →