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The Truth About Exercise and Weight Loss: Time and Intensity Matter

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Can exercise help you lose weight? The short answer: yes. But it’s all about the right dose.

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Here’s the deal: If you’re trying to lose weight with exercise, you need to put in some serious time. A recent study shows that 150 minutes of aerobic exercise per week is the minimum to see clinically meaningful weight loss. That’s about 6 pounds on average. Want to lose more? Go for 300 minutes a week, where the average weight loss jumps to 9 pounds.

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Here’s the kicker: More exercise = more body benefits. As you ramp up to 300 minutes weekly, you’ll see significant drops in waist circumference, body fat, and visceral fat—especially with vigorous intensity.

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But why doesn’t exercise alone lead to faster weight loss? Well, it’s tricky. Your body may boost your appetite or reduce non-exercise movement to compensate. And, according to the "constrained energy model," even if you burn 200 calories through exercise, your body might lower your overall energy expenditure to keep things in balance.

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(Side note: This is why we focus on diet for weight loss, aka fat burning.)

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Still, if you’re in it for the long haul, hitting the 150-300 minute mark each week is where you’ll see the real magic—especially if you push the intensity. High-intensity interval training (HIIT) or steady-state aerobic exercise gives you the most bang for your buck.

Bottom line: Exercise isn’t just about burning calories—it’s about the right consistency and intensity. Keep moving, and those pounds will start to shed!

FoundMyFitness took a deep dive into the research. If you’d like to read the full article, click HERE.

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