G-1263 Exercise, How Much is Needed to Keep the Weight Off

8/18/2019 G-1263 Exercise, How Much is Needed to Keep the Weight Off

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Exercise: How MuchExercise: How MuchIs Needed to KeepIs Needed to Keep

the Weight Of?the Weight Of?

Provided Courtesy ofNutrition411.com

Review Date 1/14G-1263

Contriuted y !essica "endric#$ %&$ RD/'D()dated y Nutrition411.com sta*


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Weight Loss vsWeight Maintenance

+ ,ercise is not reuiredto acieve wei0t ossony a caorie decit isneeded

+ ,ercise is essentia forwei0t maintenance


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+ CDC/C&%5 aduts soud do ateast37 minutes of moderate-intensity)ysica activity on most$ )referaya$ days of te wee#8

+ 9:%5 :ne our )er day of moderate-

intensity )ysica activity to e)maintain wei0t in te norma ;%9ran0e$ and for fu eat enets8

BMI!od" #ass index$ %&%'(%)M%enters *or &isease %ontro+ and ,revention'(#erican%o++ege

%on*using.eco##endations


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+ 3-6 metaoic euivaents of )ysica activity$ sucas5? 3.75 Canoein0$ rowin0$ i0t e*ort? 3.75 @a#in0$ 2.A mies/our$ rm

surface? 4.75 &wimmin0$ treadin0 water$

moderate e*ort? 4.A5 ;as#eta$ sootin0 as#ets? A.75 "aya#in0? 6.75 Downi s#iin0$ moderate

e*ort

What Is ModerateIntensit" Exercise?


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+ t moderate intensities$ free fatty acidsare moiiBed from te )eri)ery to)rovide te maority of fue used and toe) wit maintainin0 fat aance

+ at urnin08 is not restricted to ow-intensity activities



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+ at and caories aso are used durin0i0-intensity eercise + =rainin0 )ro0rams usin0 intermittent

i0-intensity eercise are most enecia

0O1ox"gen consu#ption


2cont3d4


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+ ormed in 1HH3 to 0ain insi0ts intowat made successfu osers8

+ &uccessfu osers dened as avin0ost a minimum of 37 )ounds andavin0 #e)t it o* for at east 1 year

+ %ost )artici)ants reduced fat inta#e to

2AE of caories and e)ended 477caories/day trou0 )ysica activity

Nationa+ Weight%ontro+ .egistr"


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+ ,n0a0in0 in i0-eve )ysicaactivity

+ ,atin0 a diet ow in caories and fat+ ,atin0 rea#fast+ &ef-monitorin0 wei0t on a re0uar

asis+

%aintainin0 a consistent eatin0)attern+ Catcin0 si)s efore tey resut in

ar0er wei0t 0ains

Ke" )trategieso* )uccess*u+ Losers


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+ Position &tand from te C&%5 ninitia 0oa of 1A7 minutes/wee# ofmoderate )ysica activity$)ro0ressin0 to277-377 minutes/wee#

+ =is )osition is consistent wit te

oservations from te study ofsuccessfu osers and ori0inarecommendations from te CDC/C&%and 9:%

New.eco##endations


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+ t east 1A7 minutes/wee# ofvi0orous-intensity aeroic activity toreduce ris# of cronic disease

+ 67-H7 minutes/day of moderate-intensity )ysica activity to sustainwei0t oss

1565 &ietar"7uide+ines


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+ &ome individuas wi need moretan te euivaent of 377minutes/wee# of moderate-intensityactivity to maintain wei0t oss

1565 &ietar"7uide+ines 2cont3d4


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+ 9t is diIcut to)rovide a sin0eeercise

)rescri)tion toaddress a issuesreated to wei0t

oss and wei0tmaintenance+ %ovin0 u) a eve

as te 0reatest

enets

&ose8.esponse %urve


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+ =ransatin0 science into )ractice is noteasy

+ Recommendation are confusin0 for

te maority of aduts+ =e ottom ine5 ny amount of

eercise is enecia$ ut ceary more

is etter+ !(&= D: 9=J

9he Botto# Line


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Ki !:$ @yatt K$ Pean &$ @in0 R. =e Nationa @ei0t ControRe0istry5 is it usefu in e)in0 dea wit our oesity e)idemicL JNutr Educ Behav. 277AM35276-217.

9nstitute of %edicine of te Nationa cademies of &cience.Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat,Fatty Acids, Choestero, !rotein, and A"ino Acids#$acronutrients%. @asin0ton$ DC5 Nationa cademy PressM2772.

!a#icic !%$ Car# "$ Coeman ,$ et a. merican Coe0e of &)orts%edicine )osition stand5 a))ro)riate intervention strate0ies forwei0t oss and )revention of wei0t re0ain in aduts. $ed &ci&'orts E(erc. 2771M335214A-21A6.

.e*erences


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Pate RR$ Pratt %$ ;air &N$ et a. Pysica activity and )uiceat5 a recommendation from te Centers for Disease Controand Prevention and te merican Coe0e of &)orts %edicine. JA$A. 1HHAM235472-47.

(& De)t of 0ricuture$ (& De)t of Keat and Kuman &ervices.Dietary )uideines for A"ericans *++. @asin0ton$ DC5 (&Printin0 :IceM 2717.

(& De)t of Keat and Kuman &ervices. !hysica Activity and-eath A Re'ort of the &urgeon )enera. tanta$ G5 (& De)tof Keat and Kuman &ervices$ Centers for Disease Contro andPrevention$ Nationa Center for Cronic Disease Prevention andKeat PromotionM 1HH6.

.e*erences 2cont3d4

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G-1263 Exercise, How Much is Needed to Keep the Weight Off