The importance of regular exercise alongside diet control for weight loss has been emphasized in various studies. A recent research study suggests that even exercising only once or twice a week can contribute to weight loss. According to the research, engaging in intense exercise during weekends can yield similar benefits in weight loss as daily exercise. This study is significant as it demonstrates a relationship between patterns of physical activity and fat tissue mass.

The researchers also refer to the World Health Organization's recommendation, which suggests that individuals should engage in at least 150 minutes of moderate exercise per week. Additionally, incorporating 75 minutes of vigorous intensity physical activity per week is considered beneficial. Similarly, individuals who perform intense exercise only once or twice a week can still derive significant benefits.

The study, conducted between 2011 and 2018, involved 9,600 participants aged between 20 and 59 years. It revealed that individuals who exercised only one or two days a week experienced weight loss. The weight loss observed in those who exercised one or two days a week was comparable to those who exercised daily.

According to the researchers, individuals with sedentary jobs, bus drivers, and those who spend prolonged periods sitting benefit from weekend exercise. These individuals may find it challenging to exercise daily due to time constraints. Therefore, weekend exercise such as running, climbing, hiking, and cycling serves as a viable option for them.

Experts advise gradually increasing the intensity of exercise for those with limited time for exercise. Starting with activities like jogging or joining a Zumba class can be beneficial. Subsequently, gradually intensifying the exercise regimen is recommended.

Experts also advocate for weight training as a means of weight loss. Engaging in weight training exercises twice a week enhances metabolism and strengthens muscles. Adequate energy intake is essential for supporting these activities.

Doctors emphasize the importance of maintaining a balanced diet alongside exercise for weight loss. Inadequate diet coupled with exercise can have adverse effects on the body. Similarly, those not engaging in high-intensity exercises must adjust their diet accordingly. Paying attention to nutritional elements and consuming calories according to the body's requirements is crucial.

In conclusion, incorporating regular exercise, even if limited to one or two days a week, alongside a balanced diet is essential for weight loss. Individuals with time constraints can benefit from weekend exercise routines. Gradually increasing the intensity of exercise and incorporating weight training can further enhance weight loss efforts. Moreover, maintaining a balanced diet tailored to individual needs is imperative for optimal results.

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