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What sustains weight loss?

What sustains weight loss?
March 20, 2019 Dan Raimondi

A common theme among people who lose weight and keep it off for a sustained period of time is that they exercise often. A recent study expanded on this by highlighting how sustained weight loss is improved with physical activity. From the conclusion of the paper:

“The high levels of PAEE and TDEE observed in individuals maintaining a substantial weight loss (−26.2 ± 9.8 kg maintained for 9.0 ± 10.2 years) suggest that this group relies on high levels of energy expended in physical activity to remain in energy balance (and avoid weight regain) at a reduced body weight.

The National Weight Control Registry, which currently tracks over 10,000 people who have lost weight and kept it off for a significant period of time, list high levels of physical activity as one of the key behaviors of successfully sustained weight loss. 90{e18ed2371f09e71a3757b9c079724507f9c8fbf367ae51cfed9a8a84db31045b} of the participants exercised, on average, for 60 minutes a day.

1 hour a day seems intimidating. But remember that this is not weight training or high-intensity intervals every day. Walking counts, as does anything that gets you physically active. Ideally, we’d get some weight training in there, but start small. Aim to go for a walk for 10 minutes 2-3 times per week. Increase it slowly as the habit takes hold.

One thing is likely certain- to lose weight and keep it off in the long run, incorporating some form of activity or exercise into your daily routine is necessary.