Energy balance
Achieving >10% long-term weight loss requires approximately 200-300 minutes per week of moderate-to-vigorous physical activity (MVPA) in bouts >10 minutes, combined with increased light physical activity (LPA).
To lose and keep off more than 10% of your body weight, aim for 200-300 minutes of moderate-to-vigorous activity (like brisk walking) per week. Crucially, do this in chunks of at least 10 minutes at a time. Don't neglect light activity (like casual walking or standing) throughout the day, as it also helps. Combine this with a reduced-calorie diet for best results.
MVPA > 10 of 200-300 min per week, coupled with increased amounts of LPA, are associated with improved long-term weight loss.
Why this rating
Randomized clinical trial with objective measurement (accelerometry) over 18 months, though it is a secondary analysis of activity levels rather than a randomized assignment of activity doses.
Source
Objective physical activity and weight loss in adults: The step-up randomized clinical trial
John M. Jakicic et al. · Obesity · 2014
DOI 10.1002/oby.20830
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