How Much Exercise Is Needed to Lose Weight?

Source: Tufts University
November 20, 2003

Eat less and move more is the key to weight loss. But how much more does one need to move? And what sort of exercises for losing weight are best? Researchers from Minnesota and Rhode Island compared different levels of activity to see which was more effective for long-term weight loss.

About 200 adults - 30 to 70 pounds (13 to 32 kilograms) overweight, but otherwise generally healthy - participated in the study. They all received exercise, diet, and behavior modification counseling. In groups of fewer than 20 people, they met weekly for the first 6 months, biweekly for the next 6 months, and once a month from months 12 to 18. Topics covered included diet, exercise, goal setting, motivation, support systems, and relapse prevention. The volunteers were instructed to follow an eating plan of 1000 to 1500 calories a day with less than 20% of the calories from fat.

The physical activity goals differed among the volunteers. Half were assigned to the standard behavior therapy (SBT) group and instructed to begin an exercise program, working up to a goal of 1000 calories burned walking a week, about equal to walking for 30 minutes a day. The other half of the volunteers were in the high physical activity (HPA) group and prescribed a much higher exercise goal, 2500 calories burned walking per week (equivalent to walking about 75 minutes daily) by the end of the first 6 months of the study.

To encourage the HPA group to meet the higher exercise goal of burning calories, three additional incentives were offered to them. They were strongly encouraged to recruit friends and family members to join the study. Secondly, they were provided with an exercise coach, who met with them before or after each session and offered support and suggestions. And lastly, volunteers were paid $3 for each week they achieved the exercise goal during the last 6 months of the 1½ year study. The researchers measured physical activity levels and weight loss and collected dietary information every 6 months.

Move more, lose more

Not surprisingly, those in the HPA group averaged higher physical activity levels than the SBT group, and were more effective at burning calories. At 18 months the HPA group exerted an average of 2317 calories burned walking a week compared with 1629 calories in the SBT group. This was reflected in the amount of weight lost too. At the 6-month point, there was little difference between the two groups: the SBT group had lost 18 lbs (8.2 kgm) on average, and the HPA group 20 lbs (9.1 kgm). But after 18 months, while both groups gained some weight back, the HPA group regained fewer pounds. By the study's completion, the HPA group was, on average, 15 lbs (6.8 kgm) lighter than when the study started. The SBT group kept off just half the 18 pounds they had lost earlier.

While few health professionals would question the importance of exercise for achieving and maintaining weight loss, how much activity is needed is not clear. This study supports the idea that greater benefits can be gained from more exercise and might be necessary for keeping pounds off.

Incentives to move more

If you are struggling with your current exercises for losing weight, looking to start an exercise program, or interested in adding to what you're are already doing, you might want to enlist some the of techniques used in this study. For social support, encourage a friend or family member to exercise with you or hire a personal trainer to help you push your limits. Set goals and reward yourself when you meet them.

Sources

• Physical activity and weight loss: does prescribing higher physical activity goals improve outcome? RW. Jeffery, RR. Wing, NE. Sherwood,  et al., Am J Clin Nutr, 2003, vol. 78, pp. 684--689
  
  
• But how much physical activity? DA. Schoeller , Am J Clin Nutr, 2003, vol. 78, pp. 669--670
  
  

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