Gaining weight after the holidays is a concern for many people. Fortunately, a new study recently published in the medical journal Obesity has found exactly which exercises you need to do and how much you need to do to lose weight and reduce belly fat after the holidays.
Researchers from Imperial College London (UK) analyzed reviews of 116 trials involving nearly 7,000 overweight or obese adults with a body mass index (BMI) of 25 or higher.
The results showed that the more aerobic exercise—which increases heart rate and breathing rate, such as running, swimming, or cycling—the more body fat, weight, and waist circumference a person loses.
Experts believe that diet accounts for 80% of body weight, while physical activity accounts for only 20%.
Specifically, doing these exercises for 30 minutes a day, 5 days a week for at least 8 weeks helps overweight and obese people lose a significant amount of weight, with some even losing up to 19 kg, according to the Daily Mail.
They also saw their waist circumference decrease by 0.5 cm per week, as well as their body fat percentage decrease by 0.37% per week.
The study's author, Dr. Ahmad Jayedi, an epidemiologist at Imperial College, said: "To lose weight effectively, you need at least 150 minutes of moderate-intensity aerobic exercise per week."
He explained: For overweight or obese individuals, a 5% weight loss within three months is considered clinically significant.
These findings are consistent with advice from the UK's National Health Service (NHS), which recommends that adults engage in moderate-intensity exercise for around 150 minutes per week to reduce their risk of heart attack and stroke.
Dr. Jayedi said that if you can't exercise every day, focusing on the weekends can still be effective.
Doing aerobic exercises for 30 minutes a day, 5 days a week for at least 8 weeks can help overweight and obese people lose significant weight.
Another study published in the journal Obesity showed that exercising only two days a week, 75 minutes each day, instead of exercising every day, yielded similar results in reducing belly fat, waist circumference, and body mass index.
But exercise alone isn't enough.
Experts believe that diet accounts for 80% of body weight, while physical activity accounts for only 20%.
On average, women should consume around 2,000 calories per day to maintain a healthy weight, while men should consume 2,500 calories.
According to the Daily Mail, Dr. Jayedi said that a diet rich in whole grains, fruits, vegetables, nuts, and fish, while limiting red meat, sugary drinks, and ultra-processed foods, can reduce the risk of chronic diseases such as diabetes, cardiovascular disease, and cancer .
Source: https://thanhnien.vn/phat-hien-moi-ve-cach-tap-the-duc-de-giam-can-sau-tet-hieu-qua-185250123104732898.htm
Comment (0)