We all know how difficult it is to lose weight, but to be honest, it can be even harder to maintain that weight loss. Weight regain is a very common occurrence, with one study indicating 33.5% of participants regaining greater than 5% of their body weight within one year (1). In some studies, this number approaches two-thirds or more, which is demoralizing to say the least. Some of the pitfalls include restrictive dieting, lack of support and the failure to modify behaviors for the long-term. Even if you did go about weight loss in the “right” way, it’s still very easy to fall back into your previous habits and patterns, ultimately leading to drastic fluctuations in weight, or yo-yo dieting. Not the ideal situation for permanent success.

Nutrition Vs. Exercise

Many textbooks highlight the importance of nutrition during the weight loss process, while simultaneously minimizing the contribution of exercise. This is because it takes a lot of exercise to significantly increase caloric expenditure. In addition, it’s very easy to out-eat any calories burned through physical activity, especially given the calorie-laden, fast food environment we live in.

Based on these realities, you might think exercise is a lost cause, but not so fast.

The Exercise Advantage

Nutrition may be the more important factor affecting weight loss, but common sense tells us that any physical activity is better than no physical activity. Thus, you should be as active as you can be while following a nutrient-dense, calorie-restricted diet.

Once you get to your goal weight, exercise becomes a much more important variable, and this is backed up by research. After studying 27 women three years after their participation in a weight loss study, researchers found that high physical activity levels and low levels of dietary fat were highly effective in preventing weight regain (1).

What the Experts Are Saying

The relationship between exercise and weight maintenance is so important that recommendations started popping up in national guidelines and well-known position papers.

In 2007, the American College of Sports Medicine (ACSM) and the American Heart Association (AHA) updated the national exercise guidelines developed by ACSM and the Centers for Disease Control (CDC) back in 1995. The primary recommendation is to perform moderate-intensity exercise (walking briskly) five times per week for 30 minutes or vigorous-intensity exercise (jogging) three times per week for 20 minutes. Despite this, the committee acknowledged that additional exercise above these minimum levels might prevent unhealthy weight gain (2).

Also, ACSM recently updated its stand on physical activity for weight loss and the prevention of weight regain in adults. The panel concluded that 150-250 minutes of moderate-intensity physical activity per week is needed to prevent weight gain, which is the equivalent of 30-45 minutes five to six days per week. They also noted that studies indicate improved weight maintenance after weight loss with greater than 250 minutes of physical activity per week(3). Thus, consensus says more exercise is needed to maintain any initial weight loss successes.

The Bottom Line

Though the focus may shift from nutrition to exercise throughout the weight loss continuum, the fact of the matter is both are necessary for a healthy lifestyle. It’s pretty easy to incorporate physical activity on a daily basis, even if you’re crunched for time. Take walk breaks at work, opt for the stairs instead of the elevator and park farther away from your destinations when you’re on the road. Using a pedometer to track your steps is a great idea too. Start small and set progressive, yet realistic goals that you can reach. It would be great to schedule in a structured exercise program as well, but take the time to make it a habit. Remember, it takes about three months for this to occur, so stick with it. Keep this thought in the back of your mind: A comprehensive approach is always the best approach when it comes to weight management, performance or health.

References

Weiss EC, Galuska DA, Kettel KL, Gillespie C, Serdula MK. Weight regain in U.S. adults who experienced substantial weight loss, 1999-2002. Am J Prev Med. 2007 Jul;33(1):34-40.