This randomized 24-week trial examined whether splitting the same total amount of daily walking into shorter sessions leads to better weight-loss results during a structured diet program. The study enrolled 65 sedentary women aged 18–40 with overweight or obesity (BMI 27–35) and compared two exercise patterns with the same prescribed weekly volume. One group completed a single 50-minute bout of moderate-intensity walking 6 days per week, while the other group completed two 25-minute bouts per day (also 6 days per week), with both approaches targeting 300 minutes of walking per week.

 

All participants followed a comprehensive weight-loss program delivered through a clinic-based protocol designed to achieve roughly 7–10% weight loss over 24 weeks. Diet plans were individualized but generally aimed for a 500–600 kcal/day energy deficit and followed a structured macronutrient pattern (approximately 15% protein, 30% fat, and 55% carbohydrate) with limits on saturated fat. The program also included behavioral support such as goal setting, self-monitoring, and regular follow-ups. Participants logged activity and used a pedometer to help track adherence.

 

Both groups achieved meaningful weight loss over the intervention, but the short-bout group lost more. Over 24 weeks, average weight loss was greater in the two-bout group than in the single-bout group, and the two-bout group also had larger reductions in BMI and waist circumference. Metabolic markers related to carbohydrate and lipid metabolism improved over time in both groups, but there were no meaningful differences between groups in these metabolic outcomes by the end of the study. Reported reductions in energy intake were also similar between groups, suggesting the difference in weight loss was not explained by one group simply dieting more.

 

One practical observation that may help explain the results is that the two-bout group increased daily step counts more over time, even though the prescribed structured walking minutes were equivalent. In real-world terms, breaking activity into shorter sessions may make it easier to be consistent, may reduce sedentary time across the day, and may encourage more total movement beyond the scheduled walks. The authors note limitations that matter for interpretation: exercise intensity and duration were not continuously and objectively verified throughout the day, total energy expenditure was not directly measured, and the findings largely reflect brisk walking rather than other exercise types.

 

Overall, the study supports a clear, practical takeaway: when total weekly exercise time is held constant, splitting walking into two shorter daily sessions can produce greater weight and waist reductions than doing the same walking as one longer session, within the context of a structured weight-loss diet and ongoing behavioral support.