Research
Energy balance
Moderate-intensity physical activity between 150 and 250 minutes per week prevents weight gain greater than 3% in most adults.
To stop gaining more than 3% of your body weight, aim for 150 to 250 minutes of moderate-intensity activity each week. This equals about 30 minutes a day, five days a week. You don't need to do it all at once; breaking it into smaller chunks works.
WeakSupportsHIGH confidence
Evidence supports moderate-intensity PA between 150 and 250 minIwkj1 to be effective to prevent weight gain.
Why this rating
Categorized as Evidence Category A (strongest evidence).
Source
Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults
Joseph E. Donnelly et al. · Medicine & Science in Sports & Exercise · 2009
DOI 10.1249/mss.0b013e3181949333
clinical_guidelineCited 2,626×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Physical activity greater than 150 minutes per week results in modest weight loss (2-3 kg), while 225-420 minutes per week results in clinically significant weight loss (5-7.5 kg).Limited
- Physical activity increases weight loss when combined with moderate diet restriction, but adds no benefit when combined with severe diet restriction.Weak
- Resistance training alone does not promote clinically significant weight loss, but it increases fat-free mass and reduces fat mass.Weak
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