Maintain Weight Loss on 80 Min/Wk Exercise : LC Research/Media Forum : Active Low-Carber Forums

#1 ^

Thu, Oct-29-09, 08:44

Rocketguy

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Maintain Weight Loss on 80 Min/Wk Exercise

Well, if exercise doesn't CAUSE weight loss so readily, maybe it helps MAINTAIN weight loss. And it may not take all that much to maintain a loss as it could to cause a weight reduction in the first place.

http://main.uab.edu/Sites/MediaRela...articles/70473/

Quote:

Exercise Keeps Dangerous Visceral Fat Away a Year After Weight Loss, Finds UAB Study

BIRMINGHAM, Ala. - A study conducted by exercise physiologists in the University of Alabama at Birmingham (UAB) Department of Human Studies finds that as little as 80 minutes a week of aerobic or resistance training helps not only to prevent weight gain, but also to inhibit a regain of harmful visceral fat one year after weight loss.

The study was published online Oct. 8 and will appear in a future print edition of the journal Obesity.

Unlike subcutaneous fat that lies just under the skin and is noticeable, visceral fat lies in the abdominal cavity under the abdominal muscle. Visceral fat is more dangerous than subcutaneous fat because it often surrounds vital organs. The more visceral fat one has, the greater is the chance of developing Type 2 diabetes and heart disease.

In the study, UAB exercise physiologist Gary Hunter, Ph.D., and his team randomly assigned 45 European-American and 52 African-American women to three groups: aerobic training, resistance training or no exercise. All of the participants were placed on an 800 calorie-a-day diet and lost an average 24 pounds. Researchers then measured total fat, abdominal subcutaneous fat and visceral fat for each participant.

Afterward, participants in the two exercise groups were asked to continue exercising 40 minutes twice a week for one year. After a year, the study's participants were divided into five groups: those who maintained aerobic exercise training, those who stopped aerobic training, those who maintained their resistance training, those who stopped resistance training and those who were never placed on an exercise regimen.

"What we found was that those who continued exercising, despite modest weight regains, regained zero percent visceral fat a year after they lost the weight," Hunter said. "But those who stopped exercising, and those who weren't put on any exercise regimen at all, averaged about a 33 percent increase in visceral fat.

"Because other studies have reported that much longer training durations of 60 minutes a day are necessary to prevent weight regain, it's not too surprising that weight regain was not totally prevented in this study," Hunter said. "It's encouraging, however, that this relatively small amount of exercise was sufficient to prevent visceral fat gain."

The study also found that exercise was equally effective for both races.

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#2 ^

Thu, Oct-29-09, 09:13

Hilary M

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Good info about exercise, but

Quote:

All of the participants were placed on an 800 calorie-a-day diet

#3 ^

Thu, Oct-29-09, 09:28

carb0mints carb0mints is offline

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ughhh 800 calories a day? I think I would die haha

#4 ^

Thu, Oct-29-09, 10:21

rightnow

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I hope they regained some of that LBM they lost...

#5 ^

Fri, Oct-30-09, 01:46

M Levac

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800 calories per day? Yep, it's the exercise. Totally.

#6 ^

Fri, Oct-30-09, 08:43

Rocketguy

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Quote:

Originally Posted by Hilary M

Good info about exercise, but

Quote:

all the participants were put on an 800 calorie diet....... and it goes on to describe how after the diet to lose weight, they were followed for a year to see about regain..........

The 800 calories was the weight loss portion, which occurred over a short period of time.

Then, for a year, they were monitored to see how well they kept the weight off.

If they were to stay on 800 calories for a year, they would have been mere noodles, not people.

Thank you for pointing that out. NOT so much thanks to those who failed to read the thing carefully. But, that isn't a first time here for that either.

#7 ^

Fri, Oct-30-09, 08:46

Rocketguy

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Quote:

Originally Posted by M Levac

800 calories per day? Yep, it's the exercise. Totally.

If you read carefully, you would have grasped that the 800 calories per day was for the weight loss phase.

Only someone acting stupidly would assume that the goal was weight loss. The goal was to see how weight regain would be managed or varied by means of exercise.

The weight loss was not the purpose of the study, but only a means.

I said acting stupidly, not being stupid. You are a smart guy, but sometimes too darned smugly smart.

#8 ^

Fri, Oct-30-09, 09:34

teaser

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Here's another study Gary Hunter was involved in;

http://www.ajcn.org/cgi/content/full/77/6/1368

The diet;

Quote:

After their discharge, the GCRC prepared all meals for weight reduction, providing 3350 kJ/d (800 kcal/d) and including frozen entrées twice daily (Stouffer’s Lean Cuisine; Nestlé Food Co, Solon, OH).

I used to like those Lean Cuisines with about a half pound of cheese. Between two slices of bread.

Exercise raises adiponectin and hdl, lowers triglycerides. That's entirely consistent with lowering of visceral fat, whether it leads to a decrease in total body fat or not.

Maybe if you get the visceral fat off, even if the method seems a bit extreme, and then keep the visceral fat off, the increase in insulin sensitivity will offset some of the rebound weight gain effect.

#9 ^

Fri, Oct-30-09, 09:53

Hilary M

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Being on an 800-calorie-a-day diet for more than say, two days is still enough to make me

#10 ^

Fri, Oct-30-09, 10:38

RobLL

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I don't think the last word has been written on diet and exercise. Many of us find weightlifting and high intensity exercise helpful in weight control, and for most of us it does not increase hunger.

But even in the fitness community it is said, You can always outeat your exercise, and diet is 90%.

#11 ^

Fri, Oct-30-09, 14:39

M Levac

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Quote:

Originally Posted by Rocketguy

I was being rather smart, wasn't I? If exercise had allowed any of them to maintain weight, then none would have regained any. Yet all did.

One thing about exercise that strikes me. It's mostly effective to retain mass, not to lose it. On the one hand, we cut calories to lose weight. On the other, we exercise to retain mass.