by Kate Haisch

We continue our five part series where we talk about the five biggest conclusions of the National Weight Control Registry’s research.

5 Proven Behaviors for Long Term Weight Management:

1. Follow a low-fat diet
2. Record keep
3. Monitor weight frequently
4. Eat breakfast daily
5. Exercise

Exercise

One of the most important factors in weight maintenance is exercise.  90% of the National Weight Control Registry members participate in 60-75 minutes of moderate physical activity most days of the week (on average).  Over half of these people walk.  For weight loss, we recommend doing at least 30 minutes of some kind of cardio activity 4-5 times per week (brisk walking is great!) and doing strength training for 20 minutes 2-3 times per week (to maintain muscle mass).  Exercise is a very important component of weight loss and maintenance.  If you can work your way up to 60 minutes per day then that is excellent.  If not, just do the best you can.  Plus it doesn’t have to happen all at once.  Even exercising in 10-minute increments 3 or more  times per day does the trick.  Be realistic about how much exercise you can do in a day.  Don’t make unattainable goals since you will only end up feeling bad about it.  If you don’t currently exercise, start off walking 15 minutes 5 times a week and slowly work your way up.  Exercise is not only a vital part of healthy weight loss and maintenance but it helps maintain bone density, enhances immunity, lowers risk of some cancers and type 2 diabetes, increases lung and circulation function, lowers incidence of anxiety and depression, enhances self-image and quality of life.  So, just do it!  We know you can.

References

Gorman, Kim.  “Strategies to Consider in the Maintenance of Intentional Weight Loss.”  Weight Management Newsletter 5.4 (2008): 1-5

National Weight Control Registry: http://www.nwcr.ws/