The more cardio, the better: how sport helps you lose weight and centimetres off your waistline

It turns out that as little as 150 minutes of cardio exercise per week can lead to noticeable weight loss.

How the study was conducted

Experts conducted a meta-analysis of 116 randomised clinical trials involving 6,880 overweight or obese people (on average, they were 46 years old, and 61% were women). In each study, participants engaged in aerobic activity (such as running, brisk walking or working on an exercise bike) for at least eight weeks.

Key findings

1. Every extra 30 minutes of exercise per week resulted in small but sustained weight loss (0.52kg), smaller waist (0.56cm) and lower body fat percentage (0.37%).
2. Already 150 minutes per week (i.e. 30 minutes for five days) was enough to have a noticeable effect on weight
   • Weight reduction - by about 2.8kg
   • Reduction in waist circumference by 3.3 cm
   • Reduction in body fat percentage by 2.1 per cent
3. At 300 minutes per week, the results were even more impressive: minus 4.2 kg, waist circumference reduced by 4.1 cm and fat percentage reduced by almost 1.8 (compared to the initial figures).

Practical recommendations

Many current healthy lifestyle guidelines advise at least 150 minutes of aerobic exercise per week. New data only confirms that such a norm really helps to achieve "clinically significant" results: not only to lose extra kilos, but also to reduce fat deposits around the waist.

It is important to realise that the figures shown are average values. In reality, the results are influenced by nutrition, genetics, and the level of initial fitness. However, the general rule remains simple: the more active and regular you do sports (especially cardio), the more pronounced the positive effect on body weight and waist circumference.

Conclusion

If you want to get rid of excess weight and improve your health, listen to the advice of experts: aim to spend 150-300 minutes a week on aerobic exercise. The longer and more systematic your workouts, the better your chances of not only losing weight, but also improving your overall health.

Source:
A. Jayedi et al. Aerobic Exercise and Weight Loss in Adults, JAMA Network Open (2024).