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The researchers looked at data from 86 overweight and obese adults who were all following a diet designed to help them lose weight. All of these participants had been asked to record their daily exercise time and keep a daily food journal.

After eight weeks, the researchers found that the study participants who exercised for at least 20 minutes six times a week — but not more — had lost about 0.15 pounds more than those who stuck to exercising six times a week. (The participants who exercised the least amount didn’t see any weight loss.)

On the whole, this study didn’t prove that sticking to a specific exercise time is the key to a successful weight loss diet. (Similar studies have found that exercise more generally can help you lose weight and keep it off.) But it does show that it’s at least one tip that many people can benefit from.

“We find that more frequent exercises are associated with better weight maintenance,” says Antonella Tresti, an assistant professor of medicine at the University of Pittsburgh who wasn’t involved in the study. That makes sense, says Maria Guarnieri, a psychology professor at the University of Alberta in Canada who has studied eating patterns and weight loss.

“More times a day and more continuous time should equal better maintenance of weight loss,” she says.

All you need is the 4-minute rule

There are several ways to combine this tip with other weight loss strategies, says Lisa Moskovitz, a psychology professor at Georgetown University in Washington, D.C., who studies the psychology of eating.

One option is to take advantage of the four-minute rule. That’s a daylong window of time during which you may eat whatever you want and still be within your daily calorie limit. (Try not to eat more than that amount during the rest of the day.)

Although there’s some debate about how well this works, reduslim foro Moskovitz says you can still benefit from this type of eating pattern by restricting how much food you eat to fit into a shorter window — say, between breakfast and lunch. That’s the approach she recommends to clients.

“Most people can easily stick to ‘yes, I’ll have one of my [favorite] meals. No, I’ll not have a second,’” she says.

Procrastination is the enemy

A study from the

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