Study: 30 Minutes of Daily Exercise Best for Weight Loss

Do you think spending an hour at the gym every day is going to get you to your weight-loss goals? Think again.  According to a new study, less might be more! But is that really the case?

To conduct their study, researchers at the University of Copenhagen divided a group of sedentary, overweight men into three groups, asking them all to keep food diaries.

The first group didn’t exercise at all, the second group exercised daily for 30 minutes (at a moderate pace that caused them to burn 300 calories) and the third group worked out daily for 60 minutes, at the same intensity as the other group (burning 600 calories per workout).

Guess who lost the most weight after 13 weeks?

The men in the middle! The men in the 30-minute group lost about seven pounds each, which is about 80 percent MORE than what the researchers were expecting. Meanwhile, the men in the 60- minute group lost an average of five pounds each, which was about 20 percent LESS than what the researchers would have predicted.

Mads Rosenkilde, a Ph.D. candidate at the University of Copenhagen and lead author of the study, tells HealthySELF that he was surprised by the results of the study. “What was surprising was that the moderate-dose exercise group had a negative energy balance, i.e., loss of fat mass, that was nearly the double of what could be expected from the amount of calories that they burned while exercising,” he says. “Meanwhile, the high-dose exercise group had a negative balance that was … lower than predicted!”

However, he does point out that both exercise regimes were effective, but the moderate dose of exercise proved More effective for losing weight. “This is a very interesting study which could have major ramifications for the fitness industry,” Jim White, American College of Sports Medicine (ACSM) Certified Personal Trainer, tells HealthySELF. “But before you slash your cardio, it is still early yet,” he cautions, explaining that it’s possible that the 30-minute-a-day group lost more weight within the time frame of the study because the 60-minute group was too tired to engage in any more activity throughout the day.

Personally and as a Physiotherapist, I believe that less is more and more is less. Losing weight is but not limited to exercise (Cardio) nor hours spent in the gym. It also include other important factor like diet and sleep. The basic principle of losing weight is to be able to burn more than you are consuming (calorie intake). Adding weight simply would be to eat more than your body is burning. So what’s the point of spending half hour or an hour in the gym only to return and consume all the calories you’ve just burnt? So it suffice to say that fats are not necessarily burnt in the gym but in the kitchen and same for muscle building. Weight lifting will not build your muscles,  proteins (diet)  will. Lifting weight will only stimulate your muscle creating the favourable environment for hypertrophy (muscle bulking).

Also,  looking at our weight management product, one of the recommended exercise for the 9 day programme is a  half-hour moderate intensity exercise e.g Brisk walking which has recently been supported with clinical evidence. It can then be noticed that the exercise and diet factor has been carefully planned to maximise burning fat and losing weight.

Conclusively,  more is not always more and less is not always less as one may think. It’s been said that little drops of water makes the ocean.  You can adopt either of the above mentioned methods (30 mins or 60 mins)  depending on what works best for you.  This post is not meant to replace a professional advice from your physician.  Also consult your doctor and see a physiotherapist before commencing any workout program.

Thanks for your anticipated likes,  comments and shares 😁😉😀


5 thoughts on “Study: 30 Minutes of Daily Exercise Best for Weight Loss”

  1. I always think exercise won’t work for me because as a student, I get really stressed out. Yet, I can’t still explain why I don’t lose weight.

    Liked by 1 person

    1. Sandifix?
      Exercise and Stress are not the same. Exercise does the body a whole lot of good which includes boosting your metabolism and enhancing optimum system functioning. Stress simply put is doing something you don’t derive substantial satisfaction from and most people gain weight when stressed for a couple of reasons. The brain triggers the release of a cascade of chemicals, including adrenaline, CRH, and cortisol. Your brain and body prepare to handle the threat by making you feel alert, ready for action and able to withstand an injury. In the short-term, adrenaline helps you feel less hungry as your blood flows away from the internal organs and to your large muscles to prepare for “fight or flight.” However, once the effects of adrenaline wear off, cortisol, known as the “stress hormone,” hangs around and starts signaling the body to replenish your food supply. This makes room for fat and glucose storage. This cortisol level also slows your metabolism and this twain processes explains why and how we gain weight when stressed up despite eating all the normal food. Evidence also has it that dieting (starving yourself) in an attempt to lose weight rather leads to weight gain. The weight gain apart from being aesthetically unacceptable is not without a couple of health issues.

      Exercise boost your metabolism and thus a sure way to deplete fat and sugar storages in the body. Another way out of this is adequate rest (not limited to sleep) and diet. People tend to crave sugary diet when under stress and thus weight gain. Our weight management product includes a fiber pack (low-calorie diet) which helps to curb cravings and creating feeling of satiety during the 9 days programme

      I hope it’s helpful Sandifix? If not, I’ll consider it a topic for a future post. Stay tuned! Thanks


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