Energy balance
Aerobic exercise at moderate intensity (150-200 min/week) is the preferred intervention for weight and fat loss in adults with overweight or obesity, though expected weight loss is limited to 2-3 kg on average.
To lose weight, aim for 150-200 minutes of moderate-intensity aerobic exercise (like brisk walking) per week. Manage your expectations: you will likely lose 2-3 kg. This amount of exercise is highly effective for improving blood pressure and visceral fat, even if the scale doesn't move dramatically.
For loss in body weight, total fat, visceral fat, intra-hepatic fat, and for improvement in blood pressure, an exercise training program based on aerobic exercise at moderate intensity is preferentially advised. Expected weight loss is however on average not more than 2 to 3 kg.
Why this rating
Based on systematic reviews and meta-analyses of controlled trials, rated as 'High' strength of evidence.
Source
Exercise training in the management of overweight and obesity in adults: Synthesis of the evidence and recommendations from the European Association for the Study of Obesity Physical Activity Working Group
Jean‐Michel Oppert et al. · Obesity Reviews · 2021
DOI 10.1111/obr.13273
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