Exercise: How Much Exercise: How Much Is Needed to Keep Is Needed to Keep

the Weight Off?the Weight Off?

Provided Courtesy of Nutrition411.com

Review Date 1/14G-1263

Contributed by Jessica Kendrick, MS, RD/LDUpdated by Nutrition411.com staff

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

• 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

Confusing Recommendations

• 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

What Is Moderate Intensity Exercise?

• 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

Confusing Recommendations

• 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

Confusing Recommendations (cont’d)

• 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

National Weight Control Registry

• 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

Key Strategies of Successful Losers

• 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

New Recommendations

• 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

2010 Dietary Guidelines

• Some individuals will need more than the equivalent of 300 minutes/week of moderate-intensity activity to maintain weight loss

2010 Dietary Guidelines (cont’d)

• 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

Dose-Response Curve

• 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!

The Bottom Line

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.

References

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.

References (cont’d)