Lose It For Ever – Dave Elger

Highlights

Prevent weight gain
150-250 minutes/week of moderate-intensity physical activity is associated with prevention of weight gain

More than 150 minutes/week of moderate-intensity physical activity is associated with modest weight loss.

Weight loss
150-250 minutes/week of moderate-intensity physical activity provides only modest weight loss. Greater amounts (ie. >250) provide clinically significant weight loss.

For weight maintenance after weight loss
There is some evidence that >250 minutes/week of moderate-intensity physical activity will prevent weight re-gain.

- Energy/diet restriction combined with physical activity will increase weight loss as compared to diet alone (exercise and diet restriction provide comparable weight loss if they provide similar levels of negative energy balance).

ACSM recommends that adults participate in at least 150 minutes/week of moderate-intensity physical activity to prevent significant weight gain and reduce associated chronic disease risk factors. For most adults, this amount of physical activity can be easily achieved in 30 minutes/day, five days a week. Overweight and obese individuals will most likely experience greater weight reduction and prevent weight regain with 250+ minutes/week of moderate-intensity physical activity. ACSM also recommends strength training as part of this health and fitness regimen, in order to increase fat-free mass and further reduce health risks

acsm

Research ACSM, guidelines, weight loss