Research of the biggest loser contestants who kept most of their weight off indicates a much higher exercise requirement than what is currently promoted. On average, those who managed to maintain a significant weight loss clocked at least 80 minutes a day of moderate activity such as walking, or 35 minutes a day of vigorous exercise like running. This adds up to a minimum of 560 minutes per week of moderate activity and 245 minutes per week of strenuous activity.
Phew! To say the least, this can be discouraging, especially for all who learned that moderation is the key. Such a schedule is a burden for most and difficult to maintain. The time needed for either type of exercise is significantly higher than the current guidelines from the Centers for Disease Control and Prevention, which by comparison recommends at least 150 minutes a week of moderate exercise, or 75 minutes a week of vigorous exercise for healthy adults. It’s even a more daunting issue when considering that 60% or more Americans do not meet these exercise recommendations.
The recent findings aren’t exactly new information. Since the early 2000’s the recommendations to sustain weight loss have been to increase moderate activity to at least 250 minutes per week, with more being better. For more information on the study, here is a brief article on the biggest loser research.
It cannot be denied that calorie restriction combined with physical activity increases weight loss when compared to diet alone, and physical activity is key to helping individuals maintain a healthy weight, including weight lost. However, dieting and maintaining weight loss is not successful for more than 95% of those who try to lose weight by following a diet plan. Drastically restricting calories is not healthy and is not sustainable. Doing so leads to craving and yo-yo dieting, resulting in most individuals gaining back most, if not all – or more – of the weight lost. Not to mention the resulting disappointment and self-disparaging thinking, plus other emotional and psychosocial harmful effects.
But, what if there is a better way?
A more nourishing option, that enhances overall well-being? Are you interested in offering a different option rather than a weight loss/diet program at your worksite? One that cultivates a peaceful and nourishing relationship with food, has no restrictions, ends yo-yo dieting, and stops the struggle?
Please contact Karen at (919) 676-2877 ext. 112 if you would like more information on Cultivating Inner and Outer Nutritional Wisdom – a mindful meditation-based initiative to help participants tune into their own wisdom, increase self-awareness, gain control, and begin to make healthier food choices.