Gaining weight after the holidays is a concern for many people. Fortunately, new research published in the medical journal Obesity has found out exactly what exercises you need to do and how much to lose weight and belly fat after the holidays.
Researchers from Imperial College London (UK) analyzed and evaluated 116 trials including nearly 7,000 overweight or obese adults, with a body mass index (BMI) of 25 or more.
The results showed that the more aerobic exercise - which increases heart rate and breathing such as running, swimming or cycling - participants did, the more their body fat, weight and waist circumference decreased.
Experts say that diet is responsible for 80% of weight, and only 20% is determined by the amount of physical activity.
Specifically, practicing these exercises for 30 minutes a day, 5 days a week for at least 8 weeks helps overweight and obese people lose significant weight, some even losing up to 19 kg, according to the Daily Mail.
They also had a waist circumference reduction of 0.5 cm per week, as well as a body fat percentage reduction of 0.37% per week.
To lose weight effectively, you need to do at least 150 minutes of moderate-intensity aerobic exercise a week, said study author Dr Ahmad Jayedi, an epidemiologist at Imperial College.
For overweight or obese people, a 5% weight loss over three months is considered clinically important, he explains.
The findings are in line with advice from the UK's National Health Service (NHS), which recommends adults do around 150 minutes of moderate-intensity exercise a week to reduce the risk of heart attacks and strokes.
If you can't exercise every day, doing it on the weekends can also be effective, says Dr. Jayedi.
Doing aerobic exercise for 30 minutes a day, 5 days a week for at least 8 weeks helps overweight and obese people lose weight significantly.
Another study published in the journal Obesity found that exercising for 75 minutes on just two weekends, rather than every day, produced similar results in terms of reductions in belly fat, waist circumference, and body mass index.
But exercise alone is not enough.
Experts say that diet is responsible for 80% of weight, and only 20% is determined by the amount of physical activity.
On average, women should consume about 2,000 calories per day to maintain a healthy weight, while men should consume 2,500 calories.
Dr Jayedi said a diet rich in whole grains, fruits, vegetables, nuts and fish, and low in red meat, sugary drinks and ultra-processed foods, could reduce the risk of chronic diseases such as diabetes, cardiovascular disease and cancer, according to the Daily Mail.
Source: https://thanhnien.vn/phat-hien-moi-ve-cach-tap-the-duc-de-giam-can-sau-tet-hieu-qua-185250123104732898.htm
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