In addition to limiting calories, overweight and obese women may need to exercise 55 minutes a day for five days per week to sustain a weight loss of 10 percent over two years, according to a report in the July 28 issue of Archives of Internal Medicine . . .
It would seem that sustaining weight loss requires approximately an hour of exercise per day, at least 5 days a week. That is the conclusion of a recent long term study reported in the Archives of Internal Medicene, a subsidiary publication of the Journal of American Medicine. It comports with the observation of the National Weight Loss Registry, that of those who have lost significant amounts of weight and kept it off, 90% of them exercise over one hour per day.
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It would seem that in the world of weight loss, the importance of daily exercise in sufficient quantity and vigor cannot be overemphasized. This from the Archives of Internal Medicine:
Read the entire article.
More than 65 percent of U.S. adults are overweight, a public health concern, according to background information in the article. "Among obese adults, long-term weight loss and prevention of weight regain have been less than desired," the authors write. "Therefore, there is a need for more effective interventions." Current recommendations prescribe 30 minutes of moderate physical activity on most days of the week, for a total of 150 minutes per week. However, a growing consensus suggests that more exercise may be needed to enhance long-term weight loss.
To calculate the amount of exercise needed, John M. Jakicic, Ph.D., of the University of Pittsburgh, and colleagues enrolled 201 overweight and obese women in a weight loss intervention between 1999 and 2003. All the women were told to eat between 1,200 and 1,500 calories per day. They were then assigned to one of four groups based on physical activity amount (burning 1,000 calories vs. 2,000 calories per week) and intensity (moderate vs. vigorous). Group meetings focusing on strategies for modifying eating and exercise habits, as well telephone calls with the intervention team, also were conducted over the two-year period.
After six months, women in all four groups had lost an average of 8 percent to 10 percent of their initial body weight. However, most were not able to sustain this weight loss. After two years the women's weight was an average of 5 percent lower than their initial weight, with no difference between groups.
The 24.6 percent of individuals who did maintain a loss of 10 percent or more over two years reported performing more physical activity (an average of 1,835 calories per week, or 275 minutes per week over the baseline level of activity) than those who lost less weight. They also completed more telephone calls with the intervention team, engaged in more eating behaviors recommended for weight control and had a lower intake of dietary fat.
"This clarifies the amount of physical activity that should be targeted for achieving and sustaining this magnitude of weight loss, but also demonstrates the difficulty of sustaining this level of physical activity," the authors write. "Research is needed to improve long-term compliance with this targeted level of physical activity. Moreover, continued contact with the intervention staff and the ability to sustain recommended eating behaviors also may be important contributing factors to maintaining a significant weight loss that exceeds 10 percent of initial body weight, which suggests that physical activity does not function independently of these other behaviors."
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We read all the time how we need to exercise to reduce fat and to keep it off.
Exercise is especially important when it comes to reducing visceral fat which is found mainly in the belly and around organs.
But in spite of all the good advice you read about, whether it's eating right and exercising, there seems to be one new piece of evidence that is rarely talked about.
And that is how cleansing can be a key component for weight loss that last.
This cleansing system has captured the attention of the medical ommunity as well because the results are gained without added stimulants, herbs or drugs.
An evaluation of the effects of nutritional cleansing was performed by Dennis Harper, DO, Thomas McNeilis, DO, Cynthia Watson, MD and Bryan Turner, DVM, MD to systematically examine body composition as measured by deltoid skin-fold or impedance analysis.
Moreover, analysis of serum chemistries, lipids, and a comprehensive review of body systems was performed to identify subjective as well as objective findings associated with this technology.
This study demonstrated the remarkable safety of the system.
The results are significant in that electrolytes remained stable, as did renal function and serum calcium.
Lean body mass was generally preserved and patients reported improved overall health in just a few days.
Blood sugars were stabilized and lipids levels improved. Body composition was markedly improved with significant decreases in weight and body fat percentages.
Total inches lost were also remarkable. It was concluded from this that the total inches lost was a measure of the total body fat lost as indicated by the drop in the body mass index.
Subjectively, people reported more energy, a more even temperament, less subjective pain, and improvements in several body system groups.
This food technology differs from diet programs in many important aspects. Diets for weight loss typically attempt to cause imbalances in carbohydrate, fat and protein rations.
Perhaps for this reason alone, diets are not sustainable and dieters nearly always yo-yo their weight over time causing progressive increases in percentage of body fat.
This composition change is a
result of losing lean muscle mass during the diet phase and adding extra fat as the weight is put back on over time.
Therefore cleansing should be an integral part for any health improvements. However, it seems to shine when it comes to getting rid of fat.
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