Walk or Run & Keep Off Lost Pounds
Scientific Studies Show Best Weight Loss System Includes Exercise
Scientific studies of adults who have lost at least 30 pounds for at least a year show regular physical activity is crucial to successful long term weight loss programs.
National Weight Control Registry
In 1994, Rena Wing of Brown University Medical School and James O. Hill of the University of Colorado started the National Weight Control Registry to scientifically study successful weight loss programs. For these studies, the registry maintains a database of thousands of people who have lost at least 30 pounds and kept it off for at least a year. Their research findings provide clues to the components needed to successfully lose weight and maintain the weight loss.
The average weight loss of people in the registry is 66 pounds with a range from the minimum 30 pounds to 300 pounds. The average time the weight loss has been maintained is 5.5 years with a range from the minimum 1 year to 66 years. Many dieters would love to achieve these results. What are the components of these successful weight loss programs?
Weight Loss Diet
Of the successful weight losers in the registry, 98% have modified their diets. These modifications include eating fewer calories, eating less fat, and eating less fast food. Fast food is of course often high in fat and calories. They also tend to eat breakfast.
Participants used a variety of diet plans. Any of the many available diet plans can produce weight loss. Many participants also followed their own weight loss plans. All reduced the total number of calories consumed.
Those who maintain their weight loss continue the diet modifications after losing the weight. Long term weight loss requires a permanent lifestyle change not just a quick weight loss diet.
Diet and Exercise
Exercise is just as important as diet. A full 94% of the successful weight losers modified their exercise habits to increase the amount of physical activity. Walking is the most frequently cited exercise in the study. Running is also mentioned in their studies.
To permanently lose weight start a walking or running program. Continue the exercise program to maintain the weight loss. Of the participants in the study, 90% continue to exercise an average of an hour a day.
On the average these participants burn a little over 2600 food calories per week through physical activity. Fast walking or running burns a little over 100 calories per mile. So, the participants who are walking or running for their exercise programs are walking or running a little over 20 miles per week.
Participants who lost weight this way report more self confidence and a better general mood as well as increased energy and better overall health
Permanent Lifestyle Modifications
People who want to lose weight permanently should not just try the latest weight loss diet program. They need to permanently modify their lifestyles. The modifications should include a sensible diet with fewer calories and just as importantly, increased physical activity. Walking, running, or some other aerobic exercise is an important component of the best weight loss system.
If you want to lose weight and keep it off, skip the snack and start walking or running. Then enjoy your improved health and mood.
