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By Melissa Tennen, HealthAtoZ writer
In this age of miracle weight loss pills, cosmetic surgery and best-selling diet books, some voices are saying maybe it's better to avoid gaining the weight in the first place.
Keep the number on the scale from creeping up by doing at least 60 minutes of moderate- to vigorous-intensity activity on most days of the week, according to the 2005 Dietary Guidelines for Americans. In addition, you need to eat just the amount of calories that's right for you. Check with your doctor before you start exercising and ask him or her how many calories you should have each day.
"It's a lot harder to get the weight off once it's on. The body fights hard against losing weight," says Cris A. Slentz, Ph.D., an exercise physiologist and senior research scientist at Duke University Medical Center and lead author of a 2005 study published in the Archives of Internal Medicine.
Forcing the message of weight loss could be setting up too many Americans for failure, possibly sentencing them to a life of obesity.
"It won't be too long before eight out of every 10 Americans are overweight," Slentz says. "In the short-term, we need more emphasis on preventing weight gain."
The research team, with principal investigator William E. Kraus, M.D., assistant professor of departments of cell biology and medicine at Duke, studied 120 overweight and inactive people ages 40 to 65. The participants were divided into four groups and followed for eight months.
No significant changes were made in their diet, but the amount and type of activity varied. One group was told not to exercise. Another group did moderate-intensity exercise for three hours a week (equivalent to walking 12 miles), another group exercised vigorously for two hours a week (the equivalent of jogging 12 miles) and a fourth exercised vigorously for three hours (the equivalent of jogging 20 miles). All exercise was on treadmills, elliptical trainers or stationary bikes.
The people who did the most exercise lost the most weight while the other two saw a small weight loss. Not surprisingly, the group that didn't do anything gained weight.
"If you continue to be inactive, your body weight will continue to climb," Slentz says.
Simple remedy
"There is no evidence that people are lazy. We work very hard, and it's hard to give up time on your work and family goals," he says. "But it's important to make time in your day to exercise."
Almost anyone can walk out the door and get started. Build up slowly, Slentz says. Otherwise, if you attack an exercise program too vigorously, you may injure yourself or just feel too tired to keep it up.
Lifestyle changes for six months
Some exercise options that can help you maintain your weight are walking, jogging and running because they place weight on your joints, help your cardiovascular system and burn a lot of calories, says Cedric X. Bryant, Ph.D., FACSM, chief science officer at the American Council on Exercise (ACE).
"Take the focus off trying to get down to a certain pants size or dress size, and commit to six months of living sensibly," Bryant says. "Exercise on a regular basis, and try to eat smaller portion sizes of a wide variety of foods. What results from the six-month commitment of living sensibly is that you can naturally find your ideal body weight. That kind of lifestyle change can last a lifetime."
One simple way to increase physical activity is to take more steps each day, Bryant says.
"Rather than sending that interoffice memo, go to your co-worker's cubicle, or rather than shouting up the stairs at home, go up the stairs and talk to that person. Look for ways to make movement a part of your life," Bryant says.
Tips from ACE on getting moving:
Beginning walkers can make workouts less strenuous by limiting how fast and far they walk. Keep in mind the following:
- Walk short distances. Begin with a five-minute stroll, and gradually increase your distance.
- Forget about speed. Walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders relaxed.
- Swing your arms naturally, and breathe deeply. If you can't catch your breath, slow down or avoid hills.
- Be sure you can talk while walking. If you can't hold a conversation, you are walking too fast.
This article was reviewed and updated June 2007.
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