Energy balance
In short-term trials (≤16 weeks), increasing physical activity expressed as weekly energy expenditure is positively related to reductions in total adiposity in a dose-response manner.
If you want to lose fat using only exercise, you must burn a significant amount of calories (around 3000 per week) over a short period (under 4 months). This typically means walking 45-60 minutes at a moderate pace most days. Do not expect this to work well or be sustainable over many months, as the dose-response relationship disappears in long-term studies.
In response to well-controlled, short-term trials, increasing physical activity expressed as energy expended per week is positively related to reductions in total adiposity in a dose-response manner.
Why this rating
Based on a review of 20 studies, but limited by estimation of energy expenditure and lack of long-term data.
Source
Physical activity, total and regional obesity: dose-response considerations
Robert Ross et al. · Medicine & Science in Sports & Exercise · 2001
DOI 10.1097/00005768-200106001-00023
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