How Do You Achieve and Maintain a Healthy Body Weight?
June 29, 2020
By Marianne Durkin, SIUE Exercise Physiology Graduate Student Intern
Reaching and maintaining healthy body weight is important in the prevention and control of chronic diseases and other health-related conditions. Unfortunately, we are often bombarded with conflicting messages about how to achieve a healthy weight.
Why is this important? Overweight and obesity affects more than 66% of the adult population and is associated with a variety of diseases (1). It's more than likely either you or someone you love is dealing with health-related issues due to excess body weight.
What is energy balance? Energy balance refers to equal amounts of energy intake (ingestion of anything with energy value) and energy expenditure (all daily physical activity and metabolic processes) (2). The obesity epidemic is a result of individuals who are in a long-term "positive energy balance," meaning they have a large energy intake and a low energy expenditure.
How does weight loss happen? Weight loss occurs when the body is in "negative energy balance" (2). Caloric restriction and increased physical activity can result in a negative energy balance and thus, weight loss.
What type of exercise is best? Based on a number of research studies, aerobic exercise training has been shown to be the most beneficial type of training in aiding weight loss. When determining how much and what kind of physical activity is best for an individual and their situation, it is important to consider the level of intensity of the activity. Moderate-intensity exercise includes activities such as brisk walking, doubles tennis, and raking leaves; whereas vigorous-intensity could include activities such as jogging/running, taking a higher intensity fitness class, or even shoveling snow. In studies comparing intensity, weight loss was no different between moderate-intensity and vigorous-intensity exercise training (3). However, it's important to keep in mind that vigorous-intensity aerobic training has been shown to enhance health benefits for important risk factors including visceral fat, glucose & insulin metabolism, and cardiorespiratory function more so than moderate-intensity exercise (3). For additional health benefits, aerobic exercise should also be paired with resistance training.
Here are the ACSM's current recommendations for the amount of physical activity based on weight goals (3):
- Maintaining and Improving Health: 150 minutes per week moderate intensity (75 minutes vigorous)
- Prevention of weight gain: 150-220 minutes per week moderate intensity (75 - 110 minutes vigorous)
- Promote clinically significant weight loss: 225-420 minutes per week moderate intensity (112 - 210 minutes vigorous).
- Prevention of weight gain after weight loss: 200-300 minutes per week moderate intensity (100-150 minutes vigorous)
Remember, attainment of a healthy body weight won't happen without consistent ingestion of a proper diet that involves caloric restriction and regular physical activity. Refer to your doctor or a dietician to receive appropriate recommendations on dieting tips and nutrition advice.
For safe and consistent weight loss, it is recommended to lose no more than 2 pounds per week. Lastly, not all individuals lose weight at the same rate or significance. Don't compare yourself to others. If you stick with it, it will happen!
References:
(1) Donnelly, J. E., Blair, S. N., Jakicic, J. M., Manore, M. M., Rankin, J. W., & Smith, B. K. (2009). Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Medicine & Science in Sports & Exercise, 41(2), 459-471. https://doi.org/10.1249/mss.0b013e3181949333
(2) Donnelly, J. E., & Smith, B. K. (2005). Is exercise effective for weight loss with ad libitum diet? Energy Balance, Compensation, and Gender Differences. Exercise and Sport Sciences Reviews, 33(4), 169-174. https://doi.org/10.1097/00003677-200510000-00004
(3) Swift, D., Johannsen, N., Lavie, C., Earnest, C., & Church, T. (2014). The role of exercise and physical activity in weight loss and maintenance. Progress In Cardiovascular Diseases, 56(4), 441-447. https://doi.org/10.1016/j.pcad.2013.09.012
Categories: All Categories, exercise, guidelines, internships, weight loss
