Exercise and Weight Control

Exercise and Weight Control
Rich Weil, M.Ed. CDE

Exercise is the single best predictor of keeping your weight off once you lose it. How much is not exactly clear, but somewhere between 30 and 40 minutes of vigorous exercise a minimum of 3 days per week, or 45 to 75 minutes of moderate intensity exercise five or more days per week is about right. I also recommend resistance exercise 2-3 days per week to build muscle. You can lose as much as 35% of your weight from muscle when you lose weight; for example, lose 100 pounds and 35 pounds of it can be muscle. That is a problem since muscle burns fat and sets your metabolic rate. Resistance exercise will help preserve muscle while you lose weight.

Your mileage will vary with exercise and weight control, and so once you get to your goal weight the bottom line is that you will need to experiment with different amounts of exercise until you find the one that works for you.

Good luck with your training!