Exercise secret to keeping thin after weight loss, research study states
If you have actually lost a lot of weight and wish to keep those pounds from stacking back on, you’ll require to make routine exercise a part of your life.
New research study taking a look at individuals who lost 30 pounds or more and kept it off for a year or longer discovered that routine workout was essential.
“These people rely on physical activity to maintain their weight rather than restricting calorie intake. This shows how critical physical activity is for maintaining weight,” stated lead author Danielle Ostendorf. She’s a postdoctoral fellow at the University of Colorado Anschutz Health and Wellness Center.
But Ostendorf fasted to mention these findings do not indicate that individuals should not take notice of their diet plan. “Diet is very important, especially for weight loss,” she stated.
To reduce weight, you require to consume less calories than you utilize throughout the day, according to the U.S. Centers for Disease Control and Prevention. The variety of calories somebody requires depends upon numerous elements, consisting of age and activity level.
Generally, a 40-year-old lady requires in between 1,800 and 2,200 calories a day, the U.S. federal government’s dietary standards advise. A guy the very same age normally requires about 2,400 to 3,000 calories daily. The more you move, the more calories you can consume.
The present research study took a look at 3 groups of individuals.
The weight maintainer group consisted of 25 grownups who had actually lost about 30 pounds or more and kept it off for more than a year. Another group consisted of 27 grownups at a typical weight. The last group had 28 grownups who were either obese or overweight.
All 3 groups were kept an eye on over a week while they were living as regular. No one got or reduced weight.
The volunteers weren’t offered any particular directions on diet plan or workout. They offered urine samples at the start and end of the research study to determine the number of calories they utilized (energy expense).
Each individual likewise used a physical fitness gadget to determine their activity. It might distinguish whether individuals were standing or stepping and identify strength level, Ostendorf stated.
The research study discovered that individuals who preserved their weight loss burned about 180 more calories a day throughout exercise than other individuals.
People who are obese and overweight usage more calories usually, simply to move a bigger body throughout the day, the scientists discussed. So, the reality that the maintainers utilized more calories than individuals who were still obese or overweight recommends they were more physically active.
Data from the physical fitness gadgets recommended the very same. Maintainers clocked about 12,000 actions each day. Normal-weight grownups had about 9,000 actions daily, and those who were obese or overweight had 6,500.
The maintainers invested about 95 minutes a day doing moderate to energetic activity, Ostendorf stated. Moderate activity may be strolling up a hill; you can still talk however you may be a little out of breath. Running is an example of energetic activity, she stated.
Compared to the normal-weight group, both the maintainers and the obese and overweight group consumed and utilized 300 calories more a day. But the maintainers appeared to compensate with more activity, scientists stated.
The takeaway: You need to be active to remain at a healthy weight.
“People can lose weight and maintain the weight loss. There are people who have done this successfully. And it doesn’t have to be an extreme workout,” Ostendorf stated.
Current U.S. exercise standards require a minimum of 150 to 300 minutes weekly of moderate-intensity activity. Any exercise counts towards that objective.
Dana Angelo White, a signed up dietitian and medical assistant teacher of athletic training and sports medication at Quinnipiac University in Hamden, Conn., concurred with the research study’s conclusion.
“If you manage to successfully lose weight, there’s a certain level of maintenance required. And, you can’t just rely on diet or exercise by themselves,” stated White, who wasn’t included with the research study.
She highlighted that everybody — no matter weight status — requires to be physically active for excellent health.
“Commit to moving more. That doesn’t mean you need to go from zero to a hundred overnight. But find some sort of enjoyable exercise routine, and increase your activity outside of exercise as well. Make extra steps wherever you can. Walk around on your lunch break, or if you can, walk your kids to school. Anything to keep moving,” White recommended.
The research study was released in the March problem of Obesity.
Learn more about the value of workout from the American Heart Association.
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