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Old 03-06-2009, 05:00 PM
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Default Physical Exercise and Weight Loss

This article comes from Medscape and basically says that the best way to lose weight is through physical activity (bummer! I hate exercise!)

"Specific clinical recommendations, and their accompanying level of evidence rating, are as follows:
  • For prevention of weight gain in most adults, PA of 150 to 250 minutes per week, with an energy equivalent of 1200 to 2000 kcal/week, will prevent weight gain of more than 3% (level of evidence, A).
  • There is a dose-response effect of PA on weight loss, with PA of less than 150 minutes per week resulting in minimal weight loss, PA of more than 150 minutes per week in modest weight loss of approximately 2 to 3 kg, and PA of more than 225 to 420 minutes per week leading to weight loss of 5 to 7.5 kg (level of evidence, B).
  • To maintain weight after weight loss, some studies suggest that PA of approximately 200 to 300 minutes per week will help minimize weight regain, although "more is better." To date, no well-designed, sufficiently powered, energy-balance studies provide evidence concerning the amount of PA needed to prevent weight regain after weight loss (level of evidence, B).
  • Lifestyle PA, which is an ambiguous term that should be better defined to assess available evidence in the literature, may help counteract the small energy imbalance ultimately leading to obesity in most adults (level of evidence, B).
  • If diet restriction is modest but not if diet restriction is severe, PA will increase weight loss (level of evidence, A).
  • Resistance training is ineffective for weight loss with or without diet restriction, according to limited research evidence. However, some limited data suggest that resistance training enhances gain or maintenance of lean mass and loss of body fat during energy restriction. Furthermore, resistance training may also ameliorate risk factors for chronic disease, such as low high-density lipoprotein cholesterol levels, high low-density lipoprotein cholesterol levels, insulin sensitivity, and blood pressure (level of evidence, B).
"On the basis of the available scientific literature, the ACSM recommends that adults participate in at least 150 min/wk of moderate-intensity PA to prevent significant weight gain and reduce associated chronic disease risk factors," the guidelines authors write. "It is recommended that overweight and obese individuals participate in this level of PA to elicit modest reductions in body weight. However, there is likely a dose effect of PA, with greater weight loss and enhanced prevention of weight regained with doses of PA that approximate 250 to 300 min/wk (approximately 2000 kcal/wk) of moderate intensity PA."

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