Research
Energy balance
Physical exercise alone produces modest weight loss (approx. 2 kg) but significantly improves obesity-associated risk factors and abdominal fat, and is critical for long-term weight maintenance.
Aim for at least 150 minutes of moderate-to-high intensity exercise per week (e.g., brisk walking, cycling). While this will only result in about 2-3 kg of weight loss on its own, it is essential for improving your health risks and keeping the weight off after you lose it through diet.
GoodSupportsHIGH confidence
Controlled studies indicate that, within 1 to 2 years, a weight loss of ca. 4 to 6 kg can be achieved by dietary therapy, 2 to 3 kg by exercise therapy... Even in obese individuals, the health value of increased exercise is seen in more than just a loss of weight.
Why this rating
Based on meta-analyses of RCTs showing consistent small weight loss but clear health benefits.
Source
The Prevention and Treatment of Obesity
Alfred Wirth et al. · Deutsches Ärzteblatt international · 2014
DOI 10.3238/arztebl.2014.0705
clinical_guidelineCited 170×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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