Walking and Obesity

Effect of a Long Bout Versus Short Bouts of Walking on Weight Loss During a Weight-Loss Diet: A Randomized Trial by A. Madjd , M. A. Taylor, A. Delavari, R. Malekzadeh, I. A. Macdonald, H. R. Farshchi see https://pubmed.ncbi.nlm.nih.gov/30737894/

The above study compared the effect on weight loss of physical activity in 2 short bouts (2*25 minutes) versus 1 longer bout (50 minutes) per day, 6 days a week. The subjects with the 2 short bouts lost more weight.

Another study compared 50 min per day physical activity, 6 days per week (300 min/week) with longer duration 100 min/day PA, 3 days a week. In this case the lower frequency group lost more weight.

My conclusion: find a way to exercise that you enjoy and works with your lifestyle. Ideally one that support healthy eating patterns. If you find that you overeat after long bouts of exercise it may be better to break it into small bouts.

The current recommendations for exercise

• Maintain and improve health 150 minutes per week
• Prevention of weight gain 150-250 minutes per week
• Promote clinically significant weight loss 225-420 minutes per week
• Prevention of weight gain after weight loss 200-300 minutes per week

The type of exercise is important also. Aerobic exercise compared to resistance training seems to support weight loss but only at very high levels unless combined with calorie restriction see https://www.vox.com/2016/4/28/11518804/weight-loss-exercise-myth-burn-calories

The above article concludes the following

• It is unlikely the exercise alone will result in significant weight loss. It is necessary to calorie restrict as well – probably because it is so easy to compensate for additional calories burned from exercise
• Exercise is very important to maintain weight after significant weight loss and it needs to be at higher levels that is required normally to maintain health.