Activity for Weight Loss - UCLA Health

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Activity for Weight LossLauren Lemieux, MDUCLA Medical Weight Management ProgramImage: clipart.emailOverview•Types of exercises•Standard activity recommendations•Exercise and weight loss•Other health benefits of exercise•Identifying and overcoming barriers to exerciseImages:Homehelpershomecare.comVerywellfit.comWhat's more important for weight loss?1. Diet2. Exercise3. Both4. Neither are importantQuestion for the audience!Image: gacpr.comType of exercises•Resistance (Strength): progressively overloads muscles to promote muscle growth (strength and size)•Fewer repetitions, greater force•Aerobic (Cardio): raises your heart rate and breathing rate•More repetitions, less forceImages:Funkidslive.comPenntoday.upenn.eduType of exercises•Resistance (Strength): progressively overloads muscles to promote muscle growth (strength and size)•Body weight•Weight machines, free weights•Resistance bands•Pilates reformerImages:Utswmed.orgIstockphoto.comGo4life.nih.govPivotal pilates.comType of exercises•Aerobic (Cardio): raises your heart rate and breathing rate•Walking/jogging•Hiking•Dancing•Water aerobics, swimmingImages:healthline.comLamag.comHealthline.comIstockphoto.com
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Department of Health and Human Services recommendations (2018)Exercise IntensityModerateVigorous"Talk test"Breathing hard, but can still have a conversationCan only say a few wordsExamples•Brisk walking (2.5+ mph)•Water aerobics•Dancing •Gardening•Tennis (doubles)•Biking 18,000 women•4,400 daily steps: 41% lower mortality rates those taking 2,700 steps a dayExercise and Weight Loss•Start: Wt273 lbs, 38.8% body fat•Started on the VLCD plan (net 165 g protein, ~1,050 calories per day)•Not physically activeExercise and Weight Loss•Start: Wt273 lbs, 38.8% body fat•Started on the VLCD plan (net 165 g protein, ~1,050 calories per day)•Not physically active•5 months: Wt200 lbs (-73 lbs),23.8% body fat•Transitioned to low calorie diet (1,200-1,300 cal/day)•Physical activity: HIIT 3x/week, wtlifting 1x/weekExercise and Weight Loss•Start: Wt273 lbs, 38.8% body fat•Started on the VLCD plan (net 165 g protein, ~1,050 calories per day)•Not physically active•5 months: Wt200 lbs(-73 lbs),23.8% body fat•Transitioned to low calorie diet (1,200-1,300 cal/day)•Physical activity: HIIT 3x/week, wtlifting 1x/week•8 months: Wt190 lbs, (-83lbs), 17.6% body fat•Transitioned to maintenance program (1,600-1,800 cal/day)•Physical activity: HIIT 3-4x/week, speed walking 3-4x/week (1 hour)