Losing a few kilos for an upcoming deadline, a wedding, the summer or simply a pair of favorite jeans, quickly leads you to wonder how many hours of sport per week you should aim for to lose weight in two months. Advice abounds, without always giving a clear figure or relying on solid data.
A team from Imperial College London looked into this very question by examining 116 clinical trials carried out in nearly 7,000 overweight or obese adults. For eight weeks, these participants followed different physical activity programs, which made it possible to link sports volume and changes in weight on the scale.
Study from Imperial College London: how many hours of sport to lose weight in two months
The analysis highlights a minimum threshold of effective activity: explains Dr Ahmad Jayedi, epidemiologist at Imperial College London, cited by Doctissimo. In other words, a total of 2.5 hours of sport per week was enough, in this metaanalysis, to trigger a significant weight loss.
Among the approximately 7,000 overweight or obese volunteers, this level of activity was associated with an average loss of almost three kilos in eight weeks and a reduction of about half a centimeter in waist circumference. The authors point out that the answer varies greatly from one person to another, depending on genetics, motivation or possible pathologies.
2.5 hours of sport per week: how to reach these 150 minutes in two months
These 150 minutes of sport per week correspond very concretely to 30 minutes of activity, five days a week, exactly what the health authorities already recommend to stay in good health. These are moderate-intensity endurance exercises, such as brisk walking, cycling or swimming, performed at a brisk but maintainable pace.
For those who come from very far away, the idea is to break up this volume and increase it gradually, while gently modifying daily life. Dr Ahmad Jayedi summarizes this approach in simple gestures: .
Diet, habits and limitations of the study on the number of hours of sport
The researchers highlight an important limitation of their work: the diet of the volunteers was not always taken into account. , note scientists from Imperial College London. However, diet could account for up to 80% of the variation in body weight.
This is why the authors insist on a balanced diet, rich in whole grains, fruits and vegetables, and low in red meat, sugary drinks and ultra-processed foods. And then, beyond the two months studied, the real benefit comes from the lasting installation of these 2.5 hours of weekly activity, particularly in people who have been sedentary for a long time or who are significantly overweight, for whom medical advice remains recommended.
How many hours of sport per week to lose weight in two months?
The metaanalysis conducted at Imperial College London indicates that at least 150 minutes of moderate-intensity aerobic exercise, or 2.5 hours per week for eight weeks, is associated with an average loss of around three kilos.
Do you have to exercise every day to get these results?
The researchers translate this volume into five 30-minute sessions per week. It is therefore not necessary to train every day, but rather to maintain regularity over several weeks.
What types of sports count towards these 150 weekly minutes?
The study calls it moderate-intensity aerobic exercise, which includes endurance activities like brisk walking, cycling or swimming, done at a pace that gets the heart racing while still allowing you to hold a conversation.
Is sport alone enough to lose weight without changing your diet?
Scientists point out that food could weigh up to 80% of body weight. Sport plays an important role, but the combination of regular physical activity and a balanced diet remains the most effective strategy for losing weight and stabilizing it.
