Energy balance
A combined energy deficit of 500–1000 kcal/day and exercise of 150–300 minutes/week is the recommended standard for effective weight loss and prevention of weight regain in adults.
To lose weight and keep it off, aim to eat 500-1000 calories less than you burn each day. Start with 150 minutes of moderate exercise (like brisk walking) per week. If you want to prevent weight regain, gradually increase your exercise time to 200-300 minutes per week. Focus on reducing dietary fat to under 30% of your total calories. This combination is the most effective strategy for long-term success.
An energy deficit of 500 –1000 kcal·d(cid:2)1 achieved through reductions in total energy intake is recommended... Significant health benefits can be recognized with participation in a minimum of 150 min (2.5 h) of moderate intensity exercise per week... there may be advantages to progressively increasing exercise to 200 –300 min (3.3–5 h) of exercise per week, as recent scientific evidence indicates that this level of exercise facilitates the long-term maintenance of weight loss.
Why this rating
Based on a Position Stand synthesizing multiple clinical trials and observational data.
Source
Appropriate Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults
John M. Jakicic et al. · Medicine & Science in Sports & Exercise · 2001
DOI 10.1097/00005768-200112000-00026
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