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Exercise: How Much Is Needed to Keep the Weight Off?

Provided Courtesy of Nutrition411.com. Exercise: How Much Is Needed to Keep the Weight Off?. Contributed by Jessica Kendrick, MS, RD/LD Updated by Nutrition411.com staff. Review Date 1/14 G-1263. Weight Loss vs Weight Maintenance.

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Exercise: How Much Is Needed to Keep the Weight Off?

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  1. Provided Courtesy of Nutrition411.com Exercise: How Much Is Needed to Keep the Weight Off? Contributed by Jessica Kendrick, MS, RD/LDUpdated by Nutrition411.com staff Review Date 1/14 G-1263

  2. Weight Loss vs Weight Maintenance • Exercise is not required to achieve weight loss—only a calorie deficit is needed • Exercise is essential for weight maintenance

  3. Confusing Recommendations • CDC/ACSM: “All adults should do at least 30 minutes of moderate-intensity physical activity on most, preferably all, days of the week” • IOM: “One hour per day of moderate-intensity physical activity to help maintain weight in the normal BMI range, and for full health benefits” BMI=body mass index, CDC/ACSM=Centers for Disease Control and Prevention/American College of Sports Medicine; IOM=Institute of Medicine of the National Academies of Science

  4. What Is Moderate Intensity Exercise? • 3-6 metabolic equivalents (METs) of physical activity, such as: • 3.0: Canoeing, rowing, light effort • 3.0: Walking, 2.5 miles/hour, firm surface • 4.0: Swimming, treading water, moderate effort • 4.5: Basketball, shooting baskets • 5.0: Kayaking • 6.0: Downhill skiing, moderate effort

  5. Confusing Recommendations • At moderate intensities, free fatty acids are mobilized from the periphery to provide the majority of fuel used and to help with maintaining fat balance • “Fat burning” is not restricted to low-intensity activities

  6. Confusing Recommendations (cont’d) • Fat and calories also are used during high-intensity exercise (≈65% to 85% VO2 max) • Training programs using intermittent high-intensity exercise are most beneficial VO2=oxygen consumption

  7. National Weight Control Registry • Formed in 1993 to gain insights into what made “successful losers” • Successful losers defined as having lost a minimum of 30 pounds and having kept it off for at least 1 year • Most participants reduced fat intake to 25% of calories and expended 400 calories/day through physical activity

  8. Key Strategies of Successful Losers • Engaging in high-level physical activity • Eating a diet low in calories and fat • Eating breakfast • Self-monitoring weight on a regular basis • Maintaining a consistent eating pattern • Catching slips before they result in larger weight gains

  9. New Recommendations • Position Stand from the ACSM: An initial goal of 150 minutes/week of moderate physical activity, progressing to 200-300 minutes/week • This position is consistent with the observations from the study of successful losers and original recommendations from the CDC/ACSM and IOM

  10. 2010 Dietary Guidelines • At least 150 minutes/week of vigorous-intensity aerobic activity to reduce risk of chronic disease • 60-90 minutes/day of moderate-intensity physical activity to sustain weight loss

  11. 2010 Dietary Guidelines (cont’d) • Some individuals will need more than the equivalent of 300 minutes/week of moderate-intensity activity to maintain weight loss

  12. Dose-Response Curve • It is difficult to provide a single exercise prescription to address all issues related to weight loss and weight maintenance • Moving up a level has the greatest benefits

  13. The Bottom Line • Translating science into practice is not easy • Recommendation are confusing for the majority of adults • The bottom line: Any amount of exercise is beneficial, but clearly more is better • JUST DO IT!

  14. References Hill JO, Wyatt H, Phelan S, Wing R. The National Weight Control Registry: is it useful in helping deal with our obesity epidemic? J Nutr Educ Behav. 2005;37(4):206-210. Institute of Medicine of the National Academies of Science. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). Washington, DC: National Academy Press; 2002. Jakicic JM, Clark K, Coleman E, et al. American College of Sports Medicine position stand: appropriate intervention strategies for weight loss and prevention of weight regain in adults. Med Sci Sports Exerc. 2001;33(12):2145-2156.

  15. References (cont’d) Pate RR, Pratt M, Blair SN, et al. Physical activity and public health: a recommendation from the Centers for Disease Control and Prevention and the American College of Sports Medicine. JAMA. 1995;273(5):402-407. US Dept of Agriculture, US Dept of Health and Human Services. Dietary Guidelines for Americans 2010. Washington, DC: US Printing Office; 2010. US Dept of Health and Human Services. Physical Activity and Health: A Report of the Surgeon General. Atlanta, GA: US Dept of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion; 1996.

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