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Fitness: How to lose pounds from coming back

Joggers get up Mount Royal. "Although changes in eating habits alone can trigger weight loss, it takes exercise to avoid gaining weight," writes Jill Barker.

Pierre Obendrauf / Montreal Gazette

The latest battle crying from weight loss experts is not relying on exercise alone to lose unwanted pounds. But that does not mean that exercise has no role in maintaining a healthy weight. In fact, there are those who encourage weight loss with almost all means, but proclaim the importance of exercise in keeping unwanted pounds from returning. So while changes in eating habits alone can trigger weight loss, it takes exercise to avoid gaining weight. Because as hard as it is to lose weight, it is just as hard to keep it from coming back.

Part of the struggle to make weight loss permanent is related to the physiological changes that occur when a body shrinks in size. A lighter body burns fewer calories than a heavier one because of the reduced effort required to move less mass. It also burns fewer calories at rest. So what worked to lose weight may not be as effective in maintaining the new weight.

Some of the most interesting information on weight recovery has been made of the topics presented in the popular reality exhibition The Biggest Loser, many of which have recovered all the weight they lost. Another important source of information comes from people registered with the National Weight Loss Registry, a database of people who have lost at least 13.6 kg for at least one year. Both sets of weight loss profiles have provided an interesting look at how much exercise it takes to keep lost pounds from returning.

The problem with most of the data available, however, is that they are self-reported, which means that there may be a gap between how much the substances actually train and how much they say they exercise.

To get a more accurate picture of how much successful weight loss practitioners exercise, a group of researchers from the University of Colorado gathered three groups: those who successfully maintained a significant weight loss (30 pounds or more for at least one year); normal subjects with body mass index (BMI) similar to weight loss holders; and overweight substances whose BMI was similar to the weight loss group before they lost weight. Then they compared the number of calories used during exercise as well as the total number of calories burned daily.

As the researchers suspected, the successful weight loss entertainers were significantly more physically active than the normal weight and weight control. As for the number of calories they burned daily, the weight loss holders used more than the normal weightlifters but were on par with the obese group – probably because of the increased effort required to move a heavy body through space. The weight carriers also accumulated the largest number of steps per day compared to the normal and overweight substances.

"The high levels of energy expenditure for physical activity and total daily energy consumption observed in successful weight loss holders suggest that the group is based on high energy levels used in physical activity to remain in the energy balance (and avoid weight recovery) with a reduced weight," the researchers said.

How much did they train? Weight loss holders used about 12 calories / kg / day compared to normal weight (10 calories / kg / day) and overweight individuals (seven calories / kg / day). Converted to a step count, the researchers reported that the weight loss therapists logged 12,100 steps per day compared to 8,900 steps of the normal weight figures and 6,500 of the obesity group.

These results come close to those obtained from the largest losers, with successful weight loss entertainers (retaining a weight loss of 13 percent or more of their original body weight for six years after leaving the show) which accounted for 12 calories / kg / day and weight recovery companies exercising only eight calories / kg / day.

These results are consistent with the recommendations of the International Obesity Research Association, which recommends that individuals hope to lose pounds from return committing to 60-90 minutes of moderate intensity physical activity (walking) or 30-45 minutes of strong physical activity (running) daily. .

In terms of food intake, the study did not check for diet, but the researchers suggested that the number of calories consumed daily would likely be close to the number of calories used, which is the type of energy balance usually associated with weight maintenance (not gaining or losing pounds).

"Overall, these results indicate that physical activity can play a relatively greater role in maintaining weight loss and chronic energy intake," the researchers say.

So what is the removal for those who have succeeded in weight loss but not so successful in maintaining their new weight? Spend more of your energy than counting on calories. Changing your everyday habits to include more walks, bike rides, and a daily exercise mode is your key to keeping yourself tuned. For many, this means investing in some form of training equipment or a membership to the local gym. Watch your favorite TV shows while walking on the treadmill or stepping on a stationary bike. Try a starting class at the gym and take the dog for an extra long walk before and after work. The more you move, the trimmer you will stay.


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