Saturday, May 09, 2015

Vigorous Exercise and Weight Loss

Bill Yates
Brain Posts
8th January 2014

Exercise alone without dieting appears to have a limited effect on weight loss.

However, even small amounts of weight loss can lead to improved health and reduction of risk for diabetes and other obesity-related disorders.

A recent study examined the effect of a supervised aerobic exercise activity on weight loss.

Joseph Donnelly along with colleagues from the University of Kansas recently published their results on weight with exercise.

This trial comes from the study known as the Midwest Exercise Trial-2.

Ninety two subjects with a mean BMI of 31.0 (mild obesity) were randomized to one of three conditions and followed over a 10 month period.

The three conditions in this controlled trial of exercise were:
  • 600 calories burned per day by exercise five times per week
  • 400 calories burned per day by exercise five times per week
  • No supervised exercise

Subjects were instructed to continue their typical eating behaviors during the course of the study. The exercise was typically walking or jogging on a treadmill.

The key findings from the study:
  • Both women and men on supervised exercise lost more weight than the controls over 10 months
  • Weight loss averaged 4.3% of body weight for the 400 calorie per day group and 5.7% for the 600 calorie per day group
  • Exercise groups showed significant reductions in fat mass compared to control
  • Men and women in the exercise groups showed similar patterns of weight reduction and reduction in fat mass

This study suggests that if your weight is 200 pounds and you begin daily exercise regimen that burns between 400 and 600 calories, you could expect a weight loss of about 10 pounds.

However, results in this study point out the variability of weight loss with exercise. Some subjects lost up to 15% of body weight while other exercise subjects gained weight over the 10 month period.

Since a pound of weight represents about 3500 calories this study shows the metabolic adaptation that occurs with exercise. In the 600 calorie per day group (3000 calorie per week) group one might predict more a forty pound weight loss over 10 months.

But the body adapts to exercise by lower daily energy expenditure and increasing calorie intake.

In the next post, I will review a recent study of the energy expenditure adaption that occurs with exercise.

Readers with more interest in the current study can access the free full text manuscript by clicking on the PMID link in the citation below.

Photo of a Carolina Wren is from the author's files.

Follow the author on Twitter at @WRY999.

Donnelly JE, Honas JJ, Smith BK, Mayo MS, Gibson CA, Sullivan DK, Lee J, Herrmann SD, Lambourne K, & Washburn RA (2013). Aerobic exercise alone results in clinically significant weight loss for men and women: midwest exercise trial 2. Obesity (Silver Spring, Md.), 21 (3) PMID: 23592678.

See the original article:

No comments:

Post a Comment