Health experts warn walking alone insufficient and recommend earlier dinner for weight loss

Professor Mikel Izquierdo explains that walking does not fulfil the World Health Organization's 30‑minute daily moderate‑exercise recommendation. He advocates combining walking with higher‑intensity activities such as running at about 70 % of maximum heart rate, noting that only about 20 % of people meet the WHO target. He also highlights that moderate‑vigorous activity in early life can reduce frailty in older adults and stresses tailoring exercise to individual fitness levels and allowing proper rest.

Endocrinologist Francisco Oscar Rosero points out that eating dinner late, especially after 9 p.m., hampers fat loss by shortening the nightly fasting period. He recommends finishing the last meal before 7 p.m. to extend overnight fasting, and advises a balanced dinner rich in protein, vegetables and healthy fats while limiting ultra‑processed foods. He adds that adequate sleep, regular physical activity, stress management and overall diet quality further support healthy weight management.