Energy balance

Exercise doses of 4-8 kcal/kg/week (72-136 min/week) produce weight loss that closely matches predicted caloric expenditure without triggering significant compensatory mechanisms, whereas a high dose of 12 kcal/kg/week (194 min/week) triggers compensation, resulting in only ~53% of the predicted weight loss.

If you are a sedentary, overweight postmenopausal woman, aiming for 72-136 minutes of moderate exercise per week (e.g., 30-45 minutes, 3-4 times a week) is likely more effective for weight loss than exercising for nearly 3 hours a week. Higher doses trigger compensatory mechanisms (likely increased hunger/intake) that blunt weight loss, resulting in only half the expected loss. Stick to moderate doses to maximize efficiency.