Mixed
Low-intensity endurance training targeted at maximal lipid oxidation (LIPOXmax) maintains significant weight loss over 3 years, whereas low-fat diet alone fails to sustain weight loss after 1 year.
To lose weight and keep it off long-term, try low-intensity endurance exercise (like cycling or walking) where you can still hold a conversation but are working hard enough to burn fat. Aim for about 45 minutes, 3 times a week. Don't worry about burning massive calories; the key is training your body to use fat efficiently and potentially reducing your appetite. Consistency and regular check-ins with a professional are crucial for maintaining these habits over years.
This study shows that this low intensity exercise training maintains its weight-reducing effect 3 years while diet is no longer efficient, and that this effect is initially related to muscular ability to oxidize lipids but that metabolic and behavioral adaptations have been further developed and contribute to a long lasting effect.
Why this rating
Observational study with no randomization and high attrition rates, though groups were matched.
Source
Long term (3 years) weight loss after low intensity endurance training targeted at the level of maximal muscular lipid oxidation
Edelweiss Drapier et al. · Integrative Obesity and Diabetes · 2018
DOI 10.15761/iod.1000201
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