Exercise: How Much Is Needed to Keep the Weight Off? Provided Courtesy of Nutrition411.com Review Date 1/14 G-1263 Contributed by Jessica Kendrick, MS, RD/LD Updated 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% VO 2 max) Training programs using intermittent high-intensity exercise are most beneficial VO 2 =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 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 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): 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; 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): 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): US Dept of Agriculture, US Dept of Health and Human Services. Dietary Guidelines for Americans Washington, DC: US Printing Office; 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; References (cont’d)