How to keep lost pounds from coming back—changes in nutritional habits and exercise are both critical to losing unhealthy weight and it takes more movement to keep it off once you lose it! The International Association for the Study of Obesity, recommends individuals hoping to keep lost pounds from returning commit to 60-90 minutes of moderate intensity physical activity OR 30-45 minutes of VIGOROUS (key word) physical activity daily.
In a study to get a more accurate picture of just how much successful weight maintainers are exercising, a group of researchers at the University of Colorado found that the weight loss maintainers expended around 12 calories/kg/day as compared to the normal weight (10 calories/kg/day) and overweight individuals (7 calories/kg/day). To find your weight in kilograms, divide your weight in pounds by 2.2
Translated into a step count, the researchers reported that the weight loss maintainers logged 12,100 steps per day as compared to 8,900 steps by the normal weight subjects and 6,500 by the overweight group.
Study Link: click HERE
Part of the struggle to make weight loss permanent is related to the physiological changes that occur when a body shrinks in size. A lighter body burns fewer calories than a heavier one due to the reduced effort it takes to move less mass. It also burns fewer calories at rest (reduction in resting metabolic rate). So, what worked to lose the weight may not be as effective when it comes to maintaining that new weight—to keep it off, keep moving! Changing your everyday habits to include more walks, bike rides and a daily fitness class or workout routine is your key to maintaining your progress. Remember though, we can’t outwork a poor diet, so continue to maintain good nutritional habits in addition to moving more.
In a study to get a more accurate picture of just how much successful weight maintainers are exercising, a group of researchers at the University of Colorado found that the weight loss maintainers expended around 12 calories/kg/day as compared to the normal weight (10 calories/kg/day) and overweight individuals (7 calories/kg/day). To find your weight in kilograms, divide your weight in pounds by 2.2
Translated into a step count, the researchers reported that the weight loss maintainers logged 12,100 steps per day as compared to 8,900 steps by the normal weight subjects and 6,500 by the overweight group.
Study Link: click HERE
Part of the struggle to make weight loss permanent is related to the physiological changes that occur when a body shrinks in size. A lighter body burns fewer calories than a heavier one due to the reduced effort it takes to move less mass. It also burns fewer calories at rest (reduction in resting metabolic rate). So, what worked to lose the weight may not be as effective when it comes to maintaining that new weight—to keep it off, keep moving! Changing your everyday habits to include more walks, bike rides and a daily fitness class or workout routine is your key to maintaining your progress. Remember though, we can’t outwork a poor diet, so continue to maintain good nutritional habits in addition to moving more.
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