Research
Energy balance
Adhering to 60 minutes per day of moderate-to-vigorous aerobic exercise for 12 months significantly reduces body weight, BMI, and total body fat mass in both men and women, even without dietary changes.
To lose weight and body fat without changing your diet, commit to 60 minutes of moderate-to-vigorous aerobic exercise (like brisk walking, cycling, or swimming) 6 days a week. Start slowly over the first 3 months to build up to this duration. This protocol has been proven to reduce weight and fat mass in adults aged 40-75.
GoodSupportsHIGH confidence
Exercisers lost weight (women, -1.4 vs. +0.7 kg in controls, p = 0.008; men, -1.8 vs. -0.1 kg in controls, p = 0.03), BMI (women, -0.6 vs. -0.3 kg/m2 in controls, p = 0.006; men, -0.5 kg/m2 vs. no change in controls, p = 0.03)... and total fat mass (women, -1.9 vs. -0.2 kg in controls, p = 0.001; men, -3.0 vs. -0.2 kg in controls, p < 0.001).
Why this rating
Randomized controlled trial with a large sample size (N=202) and long duration (12 months), though adherence was variable.
Source
Exercise Effect on Weight and Body Fat in Men and Women
Anne McTiernan et al. · Obesity · 2007
DOI 10.1038/oby.2007.178
rct · n=202Cited 221×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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