Energy balance
Long-term maintenance of weight loss requires significantly higher physical activity levels (≥150–250 minutes/week) than those recommended for general health or initial weight loss.
To keep weight off, you need to move significantly more than the standard '150 minutes a week' recommendation. Aim for at least 4 hours of moderate activity (like brisk walking) per week. This higher volume is necessary to counteract your body's natural tendency to regain weight after you've lost it.
For weight maintenance, it is recommended to engage in moderate- to high-intensity physical activity for at least 150 minutes per week... National Weight Control Registry (NWCR)... reported an average physical activity of 2,621 kcal/week (corresponding to >60 min/day of moderate-intensity exercise)... Look AHEAD study reported that physical activity of >250 min/wk resulted in a higher weight maintenance rate at 4 years compared to <150 min/wk (8.3% vs 5.5%).
Why this rating
Supported by large observational registries (NWCR) and major clinical trials (DPP, Look AHEAD), though some interventional studies show inconsistent results.
Source
Strategies for Long-Term Weight Loss and Maintenance
Yoo Bin Seo · Korean Journal of Family Practice · 2023
DOI 10.21215/kjfp.2023.13.3.128
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