Exercise for Weight
Loss: It’s about Consistency
Provided by American
Council on Exercise
For more than two
decades, regular participation in physical activity/exercise has been recognized as the strongest predictor of maintained weight loss in adults with overweight
and obesity. Recommendations from
the U.S. Department of Health
& Human Services and
the World Health Organization suggest
a minimum of 150 to 300 minutes of moderate-intensity physical activity each week. However, it's worth
noting that in determining the
number of Americans who achieve even the lower end of that range, one piece of research found that only 6
to 8% of adolescents and 5% of adults do so, while another study put
that number at 10% for adults. That percentage is even smaller for individuals
struggling with excess weight.
These
commonly cited exercise
recommendations may be achievable for only a
small percentage of those who need it most. Health coaches and exercise professionals sometimes program large amounts of
exercise and then place the blame on clients for their lack
of “motivation” or “willpower” when they fail
to adhere. This
is an outdated and ineffective approach. Today's exercise professionals
should be adept at facilitating behavioral changes, along with providing solid advice on effective exercise
techniques.
My
own research explores the link between exercise volumes
and weight loss in
non-surgical, non-medication obesity programs. Despite previous assumptions
about exercise and weight
loss, three or four moderate-intensity exercise sessions per week were shown to be as
effective for weight loss as five
to seven sessions.
Participants lost an average of more
than 6% of their initial weight
over six months—a good result given that a 5% weight loss is
usually considered beneficial for reducing health
risks. In other words, exercising moderately three to four days per week
brought about the same results as working
out more often.
Another
study I recently completed showed good weight-loss results associated with various exercise-related psychological changes, with no
weight-reduction differences in groups completing the equivalent of three, four, five, six, seven, or more than seven moderate-intensity
exercise sessions per week.
So, if the amount of exercise is not the key to losing
weight, why is exercise such a strong predictor of
weight loss? Based on the
above findings, I believe
exercise serves as a platform
for psychological changes that enhance control over eating habits and promote sustainable weight loss.
Over
the past 25+ years, I've investigated which psychological changes
are induced by moderate amounts of exercise and which are most beneficial for weight
loss.
These observed changes encompassed factors including body image, self-concept, propensity for emotional eating and even coping mechanisms. However,
improvements in self-regulation, overall mood and self-efficacy (confidence in one's abilities) proved
to be the most effective.
·
Self-regulation, or the
ability to manage one's behavior, was the most significant predictor of weight-loss
success. As participants began their exercise routines, they developed better
self-regulation skills, and were
able to overcome challenges
like lack of time, discomfort and slow progress. When these skills are supported
by health and exercise professionals, they could be easily adapted for controlling eating and achieving weight loss.
·
Exercise also improves
mood. Despite suggestions that the 150
minutes of moderate- intensity
exercise per week required for physical health benefits is also
necessary for mental health, my research showed substantial mood improvements with
2.5 to three exercise sessions per week averaging 15 to 20 minutes/session (approximately
40 to 60 minutes of
moderate-intensity exercise/week). These mood enhancements also led to
improvements in emotional eating and subsequent weight loss.
·
Lastly, increased
self-efficacy, or the belief in one's ability to overcome obstacles and achieve
goals, was linked to successful weight loss. When participants
felt capable of maintaining their exercise routines despite
challenges, they were also more likely to control their eating, especially if
they had previously struggled with weight loss.
Based
on these findings, I recommend that health coaches
and exercise professionals:
·
Empower clients with
the self-regulation skills needed for consistent exercise and improved eating.
·
Emphasize the
importance of consistent moderate exercise to improve clients’ mood.
Also, use a standardized form to track mood improvements, providing extra
motivation for clients to continue exercising.
·
Guide clients in applying their newly developed self-regulation skills to overcome challenges and barriers to both exercise and controlled eating,
which can boost their self-efficacy.
In
summary, only about 16% of weight loss in adults with overweight
and obesity can be directly attributed to the calories
burned during exercise. However, exercise clearly plays a pivotal role in weight loss,
serving as a strong predictor of
success. The reason lies not only in physical exertion,
but also in the psychological changes that accompany regular physical activity/exercise. Exercise is closely tied to the
psychological factors that influence changes in eating behavior, such as
improved self-regulation, mood enhancements and increased self-efficacy.
For health coaches and exercise professionals, these findings underscore the
importance of equipping clients with the skills and mindset to effectively
incorporate exercise into their lifestyles. Instead of focusing solely on
the physical aspects of exercise, professionals should also leverage its psychological impacts. By emphasizing
self-regulation skills, tracking mood improvements and promoting self-efficacy, professionals
can provide comprehensive support to their clients on
their journey to better health and sustainable weight loss. This holistic approach to
health and wellness offers promising potential for long-term success.
Author
James
J. Annesi
James J.
Annesi, PhD,
FAAHB, FTOS, FAPA, was appointed Vice President of Health Initiatives for
the Central Coast YMCA in Monterey, Calif., in late 2021. He is also
currently Adjunct Research Faculty at California State University Monterey
Bay’s College of Health Sciences and Human Services. His earlier research,
faculty, and clinical positions were at the University of Alabama at Birmingham’s
School of Health Professions, the University of Georgia’s Owens Institute
of Behavioral Research, Kennesaw State University’s Department of Health
Promotion and Physical Education, Rutgers University’s Department of Exercise
Science and Sport Studies, the Veterans Affairs NJ Health Care
System, The Chattanooga Lifestyle Center, Enhanced Performance
Technologies, and the YMCA of Metro Atlanta. Dr. Annesi is
an elected Fellow of the American Academy of Health Behavior, The Obesity
Society, and the American Psychological Association’s divisions of
Health Psychology, Behavior Analysis, and Exercise/Sport/Performance
Psychology. In 2019, he received the American Psychological
Association’s Excellence in Clinical Health Psychology Award from their Society
for Health Psychology.