Exercise: How Much Does It Really Take? · Regular exercise has health benefits for individuals of every weight – 150 minutes per week of walking, 75 minutes of jogging or 100 minutes
36
Exercise: How Much Does It Really Take? Tim Church, M.D., M.P.H., Ph.D. Pennington Biomedical Research Center Naturally Slim
Tim Church MD MPH PhDPennington Biomedical Research Center
Naturally Slim
Communicating in Todays World
Conclusion
Supporting argument
Conclusion
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
0
05
1
15
2
25
3
35
4
45
5Cardiovascular Disease
Shape of Mortality-Fitness Curves
JAMA 2007 297 2081-2091
Change in Fitness
-17
38
67
91
-4
-2
0
2
4
6
8
10
Control 72 minutes 136 minutes 192 minutes
Perc
ent C
hang
e Fi
tnes
s
Study Groups
Quality of Life Measures
Change in Energy
521
1225 1158
1442
02468
10121416
Control 72 minutes 136 minutes 192 minutes
VT
Study Groups
Cheesy Story Time
Regular Aerobic Exercise
More is better but something is much better than nothing
Exercise Alone and Weight
Change in Fitness
-17
38
67
91
-4
-2
0
2
4
6
8
10
Control 72 minutes 136 minutes 192 minutes
Perc
ent C
hang
e Fi
tnes
s
Study Groups
-10
-5
0
5
10
Cha
nge
Wei
ght (
kg)
Church et al PLoS ONE 20094(2)e4515
Individual Change in Weight
Chart4
Change Weight (kg)
raw
Data by Group
Fig by group
Fig by group
Group a
Mean Change = -091 kg
38
Change Weight (kg)
Group b
Mean Change = -135 kg
Predicted Mean Change = -1 kg
37
Change Weight (kg)
Group c
Mean Change = -193 kg
Predicted Mean Change = -2 kg
27
Change Weight (kg)
Group d
Mean Change = -135 kg
Predicted Mean Change = -3 kg
26
Change Weight (kg)
Change in Weight
-13
-19
-13
-3
-25
-2
-15
-1
-05
0
4 KKW 8 KKW 12 KKW
Exercise Dose
Wei
ght C
hang
e (K
g)
Predicted Weight Loss Actual Weight Loss
Church et al PLoS ONE 20094(2)e4515
Chart1
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Data
Sheet3
Sheet3
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Figs
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Weight Loss
95 CI
Difference
95 CI
Prelanance of expected - actual gt 1
perc Diff
Predicted
Actual
Low
High
Low
High
4 KKW
-102
-132
-186
-0788
-029
-083
025
447
124
8 KKW
-195
-191
-26
-123
-002
-071
067
449
995
12 KKW
-262
-129
-195
-063
136
069
203
255
42
054
0532
054
054
069
068
069
069
066
066
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
-142
-106
-101
-82
-74
-74
-737
-67
-66
-63
-62
-62
-57
-56
-51
-5
-48
-46
-42
-4
-392
-39
-39
-38
-37
-37
-37
-35
-34
-31
-27
-26
-24
-23
-23
-22
-21
-2
-19
-19
-18
-18
-18
-16
-16
-15
-14
-11
-1
-09
-09
-09
-08
-08
-07
-07
-07
-07
-06
-04
-02
-01
-005
0
01
024
06
06
06
11
12
12
14
16
16
18
19
2
21
21
24
24
27
29
3
38
43
52
-177
-134
-127
-123
-122
-112
-95
-94
-85
-69
-65
-64
-55
-53
-49
-46
-4
-4
-39
-38
-35
-35
-34
-33
-29
-28
-27
-27
-26
-25
-25
-24
-23
-22
-21
-2
-19
-19
-19
-18
-18
-18
-18
-16
-16
-155
-15
-15
-15
-14
-14
-14
-135
-13
-12
-12
-12
-12
-12
-11
-11
-11
-11
-1
-1
-1
-09
-09
-07
-06
-06
-06
-06
-054
-05
-05
-04
-02
-02
-02
-02
-01
-01
0
0
0
0
0
0
01
01
01
01
02
02
02
03
03
03
04
04
05
05
05
05
05
06
061
07
07
08
08
08
09
12
12
12
12
13
13
14
14
14
14
15
16
17
17
18
21
22
22
26
26
3
3
3
32
33
34
35
58
-116
-11
-102
-91
-79
-75
-75
-72
-72
-69
-59
-59
-54
-47
-45
-35
-32
-3
-3
-26
-26
-25
-23
-23
-23
-22
-21
-21
-21
-21
-2
-16
-15
-15
-15
-14
-13
-12
-11
-11
-1
-09
-09
-08
-08
-07
-06
-06
-055
-05
-05
-04
-03
-02
0
0
0
0
01
024
03
05
05
08
08
09
09
1
1
1
11
12
12
12
12
13
13
14
15
158
16
18
18
18
19
197
27
31
34
47
54
63
114
12
ID
Change KG
ID
Change KG
ID
Change KG
ID
Change KG
A
1198
-116
B
1282
-177
C
1485
-142
D
3780
-99
A
334
-11
B
697
-134
C
2121
-106
D
3410
-948
A
758
-102
B
365
-127
C
2729
-101
D
3265
-68
A
2436
-91
B
467
-123
C
5402
-82
D
2659
-68
A
1503
-79
B
2320
-122
C
414828
-74
D
5039
-67
A
576
-75
B
2155
-112
C
1325
-74
D
5649
-63
A
2748
-75
B
1617
-95
C
2877
-737
D
5512
-56
A
1748
-72
B
2982
-94
C
350
-67
D
1078
-55
A
2716
-72
B
2963
-85
C
1294
-66
D
1868
-5
A
2243
-69
B
3487
-69
C
2853
-63
D
3231
-48
A
2053
-59
B
2875
-65
C
2815
-62
D
1676
-47
A
2608
-59
B
92224
-64
C
5276
-62
D
3271
-47
A
335
-54
B
5569
-55
C
5562
-57
D
571
-45
A
5035
-47
B
2736
-53
C
3647
-56
D
3430
-44
A
2135
-45
B
1694
-49
C
3028
-51
D
1585
-4
A
147
-35
B
1365
-46
C
2099
-5
D
5441
-4
A
1863
-32
B
2752
-4
C
1757
-48
D
1096
-39
A
921
-3
B
5659
-4
C
959
-46
D
1519
-39
A
2144
-3
B
2268
-39
C
92332
-42
D
600
-37
A
1151
-26
B
5264
-38
C
3744
-4
D
4208
-37
A
1259
-26
B
1021
-35
C
855
-392
D
1734
-35
A
1767
-25
B
3100
-35
C
3098
-39
D
1939
-34
A
5150
-23
B
1636
-34
C
1320
-39
D
5204
-33
A
1750
-23
B
3537
-33
C
5185
-38
D
3476
-32
A
1322
-23
B
3721
-29
C
519
-37
D
1820
-27
A
2111
-22
B
3057
-28
C
2588
-37
D
2780
-27
A
3017
-21
B
3027
-27
C
2629
-37
D
5340
-27
A
904
-21
B
5668
-27
C
815
-35
D
2261
-25
A
1949
-21
B
2125
-26
C
2579
-34
D
2735
-23
A
2123
-21
B
3087
-25
C
1840
-31
D
1372
-23
A
3415
-2
B
4521
-25
C
1567
-27
D
4714
-21
A
3234
-16
B
3273
-24
C
2745
-26
D
732
-205
A
548
-15
B
898619
-23
C
2922
-24
D
1695
-2
A
2120
-15
B
2201
-22
C
1679
-23
D
1582
-19
A
2778
-15
B
2607
-21
C
3275
-23
D
1846
-18
A
2658
-14
B
483
-2
C
4210
-22
D
2763
-17
A
1952
-13
B
2898
-19
C
1924
-21
D
2905
-17
A
3179
-12
B
5345
-19
C
5444
-2
D
945
-15
A
2569
-11
B
5647
-19
C
1800
-19
D
1562
-15
A
3662
-11
B
1421
-18
C
2400
-19
D
2936
-15
A
1512
-1
B
3868
-18
C
507
-18
D
1081
-13
A
688
-09
B
5181
-18
C
1008
-18
D
4807
-13
A
1492
-09
B
5229
-18
C
5517
-18
D
1068
-12
A
410
-08
B
3728
-16
C
2429
-16
D
3187
-12
A
5474
-08
B
3890
-16
C
2867
-16
D
1578
-11
A
366
-07
B
2792
-155
C
283
-15
D
1958
-11
A
4663
-06
B
1635
-15
C
1944
-14
D
1279
-1
A
2340
-06
B
4858
-15
C
5302
-11
D
3566
-1
A
556
-055
B
5311
-15
C
1298
-1
D
5478
-1
A
1935
-05
B
2440
-14
C
1825
-09
D
499
-09
A
2353
-05
B
2753
-14
C
2052
-09
D
2036
-09
A
593
-04
B
3873
-14
C
660512
-09
D
2103
-09
A
5328
-03
B
1176
-135
C
1882
-08
D
3161
-09
A
5579
-02
B
5270
-13
C
5228
-08
D
716
-09
A
1264
0
B
2343
-12
C
1312
-07
D
249
-08
A
2397
0
B
2849
-12
C
2909
-07
D
3132
-08
A
2593
0
B
3743
-12
C
3013
-07
D
1896
-07
A
5445
0
B
812
-12
C
3363
-07
D
2884
-07
A
2163
01
B
3210
-12
C
5719
-06
D
3034
-06
A
5015
024
B
5012
-11
C
2150
-04
D
3480
-06
A
305
03
B
5604
-11
C
4979
-02
D
1413
-04
A
1496
05
B
917
-11
C
5658
-01
D
3767
-04
A
4984
05
B
3639
-11
C
5525
-005
D
2098
-04
A
2942
08
B
1399
-1
C
5076
0
D
2223
-03
A
1861
08
B
2189
-1
C
3285
01
D
343
-02
A
1069
09
B
4866
-1
C
197
024
D
1157
-02
A
1763
09
B
1586
-09
C
468
06
D
3737
-01
A
211
1
B
2486
-09
C
2410
06
D
874
0
A
2724
1
B
5322
-07
C
3603
06
D
1181
0
A
3843
1
B
2605
-06
C
3668
11
D
1797
0
A
1186
11
B
2984
-06
C
614
12
D
2118
0
A
2101
12
B
3010
-06
C
1758
12
D
337
03
A
195
12
B
3083
-06
C
5431
14
D
664
04
A
2878
12
B
4647
-054
C
3019
16
D
2238
05
A
983695
12
B
3263
-05
C
4493
16
D
3586
05
A
881
13
B
4242
-05
C
3292
18
D
4773
06
A
4520
13
B
3354
-04
C
630
19
D
3872
07
A
3280
14
B
598
-02
C
2172
2
D
990294
07
A
1319
15
B
1075
-02
C
4588
21
D
3030
1
A
720
158
B
3392
-02
C
5336
21
D
3391
1
A
1266
16
B
4377
-02
C
3549
24
D
5300
11
A
972
18
B
3495
-01
C
2603
24
D
288
11
A
2281
18
B
3454
-01
C
3531
27
D
2925
12
A
2793
18
B
1378
0
C
4893
29
D
5451
12
A
2771
19
B
1747
0
C
712
3
D
521
12
A
3852
197
B
2730
0
C
4655
38
D
2568
17
A
2940
27
B
2919
0
C
1568
43
D
1570
19
A
5519
31
B
3527
0
C
2132
52
D
3031
21
A
1369
34
B
5475
0
D
5674
23
A
1709
47
B
585
01
D
5237
23
A
2187
54
B
2235
01
D
2088
3
A
165
63
B
3278
01
D
2664
37
A
717
114
B
4401
01
D
2487
41
A
2178
12
B
913
02
D
1589
42
B
2463
02
D
3894
47
B
5380
02
D
681
6
B
1566
03
B
3302
03
B
5253
03
B
1736
04
B
2224
04
B
2134
05
B
2893
05
B
3089
05
B
3289
05
B
385645
05
B
3025
06
B
4899
061
B
5528
07
B
5652
07
B
5050
08
B
5542
08
B
2065
08
B
4724
09
B
1031
12
B
1107
12
B
1889
12
B
3446
12
B
155
13
B
2003
13
B
1938
14
B
1975
14
B
2904
14
B
3570
14
B
4765
15
B
251879
16
B
2573
17
B
2742
17
B
3751
18
B
3124
21
B
5199
22
B
5533
22
B
3479
26
B
3513
26
B
3078
3
B
1722
3
B
3357
3
B
3538
32
B
1466
33
B
4236
34
B
4607
35
B
3768
58
The SAS System
1242 Saturday March 4 2006 3
Obs
rdmgroup
ID
changeweight
1
A
1198
-116
2
A
334
-11
3
A
758
-102
4
A
2436
-91
5
A
1503
-79
6
A
576
-75
7
A
2748
-75
8
A
1748
-72
9
A
2716
-72
10
A
2243
-69
11
A
2053
-59
12
A
2608
-59
13
A
335
-54
14
A
5035
-47
15
A
2135
-45
16
A
147
-35
17
A
1863
-32
18
A
921
-3
19
A
2144
-3
20
A
1151
-26
21
A
1259
-26
22
A
1767
-25
23
A
5150
-23
24
A
1750
-23
25
A
1322
-23
26
A
2111
-22
27
A
3017
-21
28
A
904
-21
29
A
1949
-21
30
A
2123
-21
31
A
3415
-2
32
A
3234
-16
33
A
548
-15
34
A
2120
-15
35
A
2778
-15
36
A
2658
-14
37
A
1952
-13
38
A
3179
-12
39
A
2569
-11
40
A
3662
-11
41
A
1512
-1
42
A
688
-09
43
A
1492
-09
44
A
410
-08
45
A
5474
-08
46
A
366
-07
47
A
4663
-06
48
A
2340
-06
49
A
556
-055
50
A
1935
-05
51
A
2353
-05
The SAS System
1242 Saturday March 4 2006 4
Obs
rdmgroup
ID
changeweight
52
A
593
-04
53
A
5328
-03
54
A
5579
-02
55
A
1264
0
56
A
2397
0
57
A
2593
0
58
A
5445
0
59
A
2163
01
60
A
5015
024
61
A
305
03
62
A
1496
05
63
A
4984
05
64
A
2942
08
65
A
1861
08
66
A
1069
09
67
A
1763
09
68
A
211
1
69
A
2724
1
70
A
3843
1
71
A
1186
11
72
A
2101
12
73
A
195
12
74
A
2878
12
75
A
983695
12
76
A
881
13
77
A
4520
13
78
A
3280
14
79
A
1319
15
80
A
720
158
81
A
1266
16
82
A
972
18
83
A
2281
18
84
A
2793
18
85
A
2771
19
86
A
3852
197
87
A
2940
27
88
A
5519
31
89
A
1369
34
90
A
1709
47
91
A
2187
54
92
A
165
63
93
A
717
114
94
A
2178
12
95
B
1282
-177
96
B
697
-134
97
B
365
-127
98
B
467
-123
99
B
2320
-122
100
B
2155
-112
101
B
1617
-95
102
B
2982
-94
The SAS System
1242 Saturday March 4 2006 5
Obs
rdmgroup
ID
changeweight
103
B
2963
-85
104
B
3487
-69
105
B
2875
-65
106
B
92224
-64
107
B
5569
-55
108
B
2736
-53
109
B
1694
-49
110
B
1365
-46
111
B
2752
-4
112
B
5659
-4
113
B
2268
-39
114
B
5264
-38
115
B
1021
-35
116
B
3100
-35
117
B
1636
-34
118
B
3537
-33
119
B
3721
-29
120
B
3057
-28
121
B
3027
-27
122
B
5668
-27
123
B
2125
-26
124
B
3087
-25
125
B
4521
-25
126
B
3273
-24
127
B
898619
-23
128
B
2201
-22
129
B
2607
-21
130
B
483
-2
131
B
2898
-19
132
B
5345
-19
133
B
5647
-19
134
B
1421
-18
135
B
3868
-18
136
B
5181
-18
137
B
5229
-18
138
B
3728
-16
139
B
3890
-16
140
B
2792
-155
141
B
1635
-15
142
B
4858
-15
143
B
5311
-15
144
B
2440
-14
145
B
2753
-14
146
B
3873
-14
147
B
1176
-135
148
B
5270
-13
149
B
2343
-12
150
B
2849
-12
151
B
3743
-12
152
B
812
-12
153
B
3210
-12
The SAS System
1242 Saturday March 4 2006 6
Obs
rdmgroup
ID
changeweight
154
B
5012
-11
155
B
5604
-11
156
B
917
-11
157
B
3639
-11
158
B
1399
-1
159
B
2189
-1
160
B
4866
-1
161
B
1586
-09
162
B
2486
-09
163
B
5322
-07
164
B
2605
-06
165
B
2984
-06
166
B
3010
-06
167
B
3083
-06
168
B
4647
-054
169
B
3263
-05
170
B
4242
-05
171
B
3354
-04
172
B
598
-02
173
B
1075
-02
174
B
3392
-02
175
B
4377
-02
176
B
3495
-01
177
B
3454
-01
178
B
1378
0
179
B
1747
0
180
B
2730
0
181
B
2919
0
182
B
3527
0
183
B
5475
0
184
B
585
01
185
B
2235
01
186
B
3278
01
187
B
4401
01
188
B
913
02
189
B
2463
02
190
B
5380
02
191
B
1566
03
192
B
3302
03
193
B
5253
03
194
B
1736
04
195
B
2224
04
196
B
2134
05
197
B
2893
05
198
B
3089
05
199
B
3289
05
200
B
385645
05
201
B
3025
06
202
B
4899
061
203
B
5528
07
204
B
5652
07
The SAS System
1242 Saturday March 4 2006 7
Obs
rdmgroup
ID
changeweight
205
B
5050
08
206
B
5542
08
207
B
2065
08
208
B
4724
09
209
B
1031
12
210
B
1107
12
211
B
1889
12
212
B
3446
12
213
B
155
13
214
B
2003
13
215
B
1938
14
216
B
1975
14
217
B
2904
14
218
B
3570
14
219
B
4765
15
220
B
251879
16
221
B
2573
17
222
B
2742
17
223
B
3751
18
224
B
3124
21
225
B
5199
22
226
B
5533
22
227
B
3479
26
228
B
3513
26
229
B
3078
3
230
B
1722
3
231
B
3357
3
232
B
3538
32
233
B
1466
33
234
B
4236
34
235
B
4607
35
236
B
3768
58
237
C
1485
-142
238
C
2121
-106
239
C
2729
-101
240
C
5402
-82
241
C
414828
-74
242
C
1325
-74
243
C
2877
-737
244
C
350
-67
245
C
1294
-66
246
C
2853
-63
247
C
2815
-62
248
C
5276
-62
249
C
5562
-57
250
C
3647
-56
251
C
3028
-51
252
C
2099
-5
253
C
1757
-48
254
C
959
-46
255
C
92332
-42
The SAS System
1242 Saturday March 4 2006 8
Obs
rdmgroup
ID
changeweight
256
C
3744
-4
257
C
855
-392
258
C
3098
-39
259
C
1320
-39
260
C
5185
-38
261
C
519
-37
262
C
2588
-37
263
C
2629
-37
264
C
815
-35
265
C
2579
-34
266
C
1840
-31
267
C
1567
-27
268
C
2745
-26
269
C
2922
-24
270
C
1679
-23
271
C
3275
-23
272
C
4210
-22
273
C
1924
-21
274
C
5444
-2
275
C
1800
-19
276
C
2400
-19
277
C
507
-18
278
C
1008
-18
279
C
5517
-18
280
C
2429
-16
281
C
2867
-16
282
C
283
-15
283
C
1944
-14
284
C
5302
-11
285
C
1298
-1
286
C
1825
-09
287
C
2052
-09
288
C
660512
-09
289
C
1882
-08
290
C
5228
-08
291
C
1312
-07
292
C
2909
-07
293
C
3013
-07
294
C
3363
-07
295
C
5719
-06
296
C
2150
-04
297
C
4979
-02
298
C
5658
-01
299
C
5525
-005
300
C
5076
0
301
C
3285
01
302
C
197
024
303
C
468
06
304
C
2410
06
305
C
3603
06
306
C
3668
11
The SAS System
1242 Saturday March 4 2006 9
Obs
rdmgroup
ID
changeweight
307
C
614
12
308
C
1758
12
309
C
5431
14
310
C
3019
16
311
C
4493
16
312
C
3292
18
313
C
630
19
314
C
2172
2
315
C
4588
21
316
C
5336
21
317
C
3549
24
318
C
2603
24
319
C
3531
27
320
C
4893
29
321
C
712
3
322
C
4655
38
323
C
1568
43
324
C
2132
52
325
D
3780
-99
326
D
3410
-948
327
D
3265
-68
328
D
2659
-68
329
D
5039
-67
330
D
5649
-63
331
D
5512
-56
332
D
1078
-55
333
D
1868
-5
334
D
3231
-48
335
D
1676
-47
336
D
3271
-47
337
D
571
-45
338
D
3430
-44
339
D
1585
-4
340
D
5441
-4
341
D
1096
-39
342
D
1519
-39
343
D
600
-37
344
D
4208
-37
345
D
1734
-35
346
D
1939
-34
347
D
5204
-33
348
D
3476
-32
349
D
1820
-27
350
D
2780
-27
351
D
5340
-27
352
D
2261
-25
353
D
2735
-23
354
D
1372
-23
355
D
4714
-21
356
D
732
-205
357
D
1695
-2
The SAS System
1242 Saturday March 4 2006 10
Obs
rdmgroup
ID
changeweight
358
D
1582
-19
359
D
1846
-18
360
D
2763
-17
361
D
2905
-17
362
D
945
-15
363
D
1562
-15
364
D
2936
-15
365
D
1081
-13
366
D
4807
-13
367
D
1068
-12
368
D
3187
-12
369
D
1578
-11
370
D
1958
-11
371
D
1279
-1
372
D
3566
-1
373
D
5478
-1
374
D
499
-09
375
D
2036
-09
376
D
2103
-09
377
D
3161
-09
378
D
716
-09
379
D
249
-08
380
D
3132
-08
381
D
1896
-07
382
D
2884
-07
383
D
3034
-06
384
D
3480
-06
385
D
1413
-04
386
D
3767
-04
387
D
2098
-04
388
D
2223
-03
389
D
343
-02
390
D
1157
-02
391
D
3737
-01
392
D
874
0
393
D
1181
0
394
D
1797
0
395
D
2118
0
396
D
337
03
397
D
664
04
398
D
2238
05
399
D
3586
05
400
D
4773
06
401
D
3872
07
402
D
990294
07
403
D
3030
1
404
D
3391
1
405
D
5300
11
406
D
288
11
407
D
2925
12
408
D
5451
12
The SAS System
1242 Saturday March 4 2006 11
Obs
rdmgroup
ID
changeweight
409
D
521
12
410
D
2568
17
411
D
1570
19
412
D
3031
21
413
D
5674
23
414
D
5237
23
415
D
2088
3
416
D
2664
37
417
D
2487
41
418
D
1589
42
419
D
3894
47
420
D
681
6
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
Communicating in Todays World
Conclusion
Supporting argument
Conclusion
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
0
05
1
15
2
25
3
35
4
45
5Cardiovascular Disease
Shape of Mortality-Fitness Curves
JAMA 2007 297 2081-2091
Change in Fitness
-17
38
67
91
-4
-2
0
2
4
6
8
10
Control 72 minutes 136 minutes 192 minutes
Perc
ent C
hang
e Fi
tnes
s
Study Groups
Quality of Life Measures
Change in Energy
521
1225 1158
1442
02468
10121416
Control 72 minutes 136 minutes 192 minutes
VT
Study Groups
Cheesy Story Time
Regular Aerobic Exercise
More is better but something is much better than nothing
Exercise Alone and Weight
Change in Fitness
-17
38
67
91
-4
-2
0
2
4
6
8
10
Control 72 minutes 136 minutes 192 minutes
Perc
ent C
hang
e Fi
tnes
s
Study Groups
-10
-5
0
5
10
Cha
nge
Wei
ght (
kg)
Church et al PLoS ONE 20094(2)e4515
Individual Change in Weight
Chart4
Change Weight (kg)
raw
Data by Group
Fig by group
Fig by group
Group a
Mean Change = -091 kg
38
Change Weight (kg)
Group b
Mean Change = -135 kg
Predicted Mean Change = -1 kg
37
Change Weight (kg)
Group c
Mean Change = -193 kg
Predicted Mean Change = -2 kg
27
Change Weight (kg)
Group d
Mean Change = -135 kg
Predicted Mean Change = -3 kg
26
Change Weight (kg)
Change in Weight
-13
-19
-13
-3
-25
-2
-15
-1
-05
0
4 KKW 8 KKW 12 KKW
Exercise Dose
Wei
ght C
hang
e (K
g)
Predicted Weight Loss Actual Weight Loss
Church et al PLoS ONE 20094(2)e4515
Chart1
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Data
Sheet3
Sheet3
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Figs
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Weight Loss
95 CI
Difference
95 CI
Prelanance of expected - actual gt 1
perc Diff
Predicted
Actual
Low
High
Low
High
4 KKW
-102
-132
-186
-0788
-029
-083
025
447
124
8 KKW
-195
-191
-26
-123
-002
-071
067
449
995
12 KKW
-262
-129
-195
-063
136
069
203
255
42
054
0532
054
054
069
068
069
069
066
066
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
-142
-106
-101
-82
-74
-74
-737
-67
-66
-63
-62
-62
-57
-56
-51
-5
-48
-46
-42
-4
-392
-39
-39
-38
-37
-37
-37
-35
-34
-31
-27
-26
-24
-23
-23
-22
-21
-2
-19
-19
-18
-18
-18
-16
-16
-15
-14
-11
-1
-09
-09
-09
-08
-08
-07
-07
-07
-07
-06
-04
-02
-01
-005
0
01
024
06
06
06
11
12
12
14
16
16
18
19
2
21
21
24
24
27
29
3
38
43
52
-177
-134
-127
-123
-122
-112
-95
-94
-85
-69
-65
-64
-55
-53
-49
-46
-4
-4
-39
-38
-35
-35
-34
-33
-29
-28
-27
-27
-26
-25
-25
-24
-23
-22
-21
-2
-19
-19
-19
-18
-18
-18
-18
-16
-16
-155
-15
-15
-15
-14
-14
-14
-135
-13
-12
-12
-12
-12
-12
-11
-11
-11
-11
-1
-1
-1
-09
-09
-07
-06
-06
-06
-06
-054
-05
-05
-04
-02
-02
-02
-02
-01
-01
0
0
0
0
0
0
01
01
01
01
02
02
02
03
03
03
04
04
05
05
05
05
05
06
061
07
07
08
08
08
09
12
12
12
12
13
13
14
14
14
14
15
16
17
17
18
21
22
22
26
26
3
3
3
32
33
34
35
58
-116
-11
-102
-91
-79
-75
-75
-72
-72
-69
-59
-59
-54
-47
-45
-35
-32
-3
-3
-26
-26
-25
-23
-23
-23
-22
-21
-21
-21
-21
-2
-16
-15
-15
-15
-14
-13
-12
-11
-11
-1
-09
-09
-08
-08
-07
-06
-06
-055
-05
-05
-04
-03
-02
0
0
0
0
01
024
03
05
05
08
08
09
09
1
1
1
11
12
12
12
12
13
13
14
15
158
16
18
18
18
19
197
27
31
34
47
54
63
114
12
ID
Change KG
ID
Change KG
ID
Change KG
ID
Change KG
A
1198
-116
B
1282
-177
C
1485
-142
D
3780
-99
A
334
-11
B
697
-134
C
2121
-106
D
3410
-948
A
758
-102
B
365
-127
C
2729
-101
D
3265
-68
A
2436
-91
B
467
-123
C
5402
-82
D
2659
-68
A
1503
-79
B
2320
-122
C
414828
-74
D
5039
-67
A
576
-75
B
2155
-112
C
1325
-74
D
5649
-63
A
2748
-75
B
1617
-95
C
2877
-737
D
5512
-56
A
1748
-72
B
2982
-94
C
350
-67
D
1078
-55
A
2716
-72
B
2963
-85
C
1294
-66
D
1868
-5
A
2243
-69
B
3487
-69
C
2853
-63
D
3231
-48
A
2053
-59
B
2875
-65
C
2815
-62
D
1676
-47
A
2608
-59
B
92224
-64
C
5276
-62
D
3271
-47
A
335
-54
B
5569
-55
C
5562
-57
D
571
-45
A
5035
-47
B
2736
-53
C
3647
-56
D
3430
-44
A
2135
-45
B
1694
-49
C
3028
-51
D
1585
-4
A
147
-35
B
1365
-46
C
2099
-5
D
5441
-4
A
1863
-32
B
2752
-4
C
1757
-48
D
1096
-39
A
921
-3
B
5659
-4
C
959
-46
D
1519
-39
A
2144
-3
B
2268
-39
C
92332
-42
D
600
-37
A
1151
-26
B
5264
-38
C
3744
-4
D
4208
-37
A
1259
-26
B
1021
-35
C
855
-392
D
1734
-35
A
1767
-25
B
3100
-35
C
3098
-39
D
1939
-34
A
5150
-23
B
1636
-34
C
1320
-39
D
5204
-33
A
1750
-23
B
3537
-33
C
5185
-38
D
3476
-32
A
1322
-23
B
3721
-29
C
519
-37
D
1820
-27
A
2111
-22
B
3057
-28
C
2588
-37
D
2780
-27
A
3017
-21
B
3027
-27
C
2629
-37
D
5340
-27
A
904
-21
B
5668
-27
C
815
-35
D
2261
-25
A
1949
-21
B
2125
-26
C
2579
-34
D
2735
-23
A
2123
-21
B
3087
-25
C
1840
-31
D
1372
-23
A
3415
-2
B
4521
-25
C
1567
-27
D
4714
-21
A
3234
-16
B
3273
-24
C
2745
-26
D
732
-205
A
548
-15
B
898619
-23
C
2922
-24
D
1695
-2
A
2120
-15
B
2201
-22
C
1679
-23
D
1582
-19
A
2778
-15
B
2607
-21
C
3275
-23
D
1846
-18
A
2658
-14
B
483
-2
C
4210
-22
D
2763
-17
A
1952
-13
B
2898
-19
C
1924
-21
D
2905
-17
A
3179
-12
B
5345
-19
C
5444
-2
D
945
-15
A
2569
-11
B
5647
-19
C
1800
-19
D
1562
-15
A
3662
-11
B
1421
-18
C
2400
-19
D
2936
-15
A
1512
-1
B
3868
-18
C
507
-18
D
1081
-13
A
688
-09
B
5181
-18
C
1008
-18
D
4807
-13
A
1492
-09
B
5229
-18
C
5517
-18
D
1068
-12
A
410
-08
B
3728
-16
C
2429
-16
D
3187
-12
A
5474
-08
B
3890
-16
C
2867
-16
D
1578
-11
A
366
-07
B
2792
-155
C
283
-15
D
1958
-11
A
4663
-06
B
1635
-15
C
1944
-14
D
1279
-1
A
2340
-06
B
4858
-15
C
5302
-11
D
3566
-1
A
556
-055
B
5311
-15
C
1298
-1
D
5478
-1
A
1935
-05
B
2440
-14
C
1825
-09
D
499
-09
A
2353
-05
B
2753
-14
C
2052
-09
D
2036
-09
A
593
-04
B
3873
-14
C
660512
-09
D
2103
-09
A
5328
-03
B
1176
-135
C
1882
-08
D
3161
-09
A
5579
-02
B
5270
-13
C
5228
-08
D
716
-09
A
1264
0
B
2343
-12
C
1312
-07
D
249
-08
A
2397
0
B
2849
-12
C
2909
-07
D
3132
-08
A
2593
0
B
3743
-12
C
3013
-07
D
1896
-07
A
5445
0
B
812
-12
C
3363
-07
D
2884
-07
A
2163
01
B
3210
-12
C
5719
-06
D
3034
-06
A
5015
024
B
5012
-11
C
2150
-04
D
3480
-06
A
305
03
B
5604
-11
C
4979
-02
D
1413
-04
A
1496
05
B
917
-11
C
5658
-01
D
3767
-04
A
4984
05
B
3639
-11
C
5525
-005
D
2098
-04
A
2942
08
B
1399
-1
C
5076
0
D
2223
-03
A
1861
08
B
2189
-1
C
3285
01
D
343
-02
A
1069
09
B
4866
-1
C
197
024
D
1157
-02
A
1763
09
B
1586
-09
C
468
06
D
3737
-01
A
211
1
B
2486
-09
C
2410
06
D
874
0
A
2724
1
B
5322
-07
C
3603
06
D
1181
0
A
3843
1
B
2605
-06
C
3668
11
D
1797
0
A
1186
11
B
2984
-06
C
614
12
D
2118
0
A
2101
12
B
3010
-06
C
1758
12
D
337
03
A
195
12
B
3083
-06
C
5431
14
D
664
04
A
2878
12
B
4647
-054
C
3019
16
D
2238
05
A
983695
12
B
3263
-05
C
4493
16
D
3586
05
A
881
13
B
4242
-05
C
3292
18
D
4773
06
A
4520
13
B
3354
-04
C
630
19
D
3872
07
A
3280
14
B
598
-02
C
2172
2
D
990294
07
A
1319
15
B
1075
-02
C
4588
21
D
3030
1
A
720
158
B
3392
-02
C
5336
21
D
3391
1
A
1266
16
B
4377
-02
C
3549
24
D
5300
11
A
972
18
B
3495
-01
C
2603
24
D
288
11
A
2281
18
B
3454
-01
C
3531
27
D
2925
12
A
2793
18
B
1378
0
C
4893
29
D
5451
12
A
2771
19
B
1747
0
C
712
3
D
521
12
A
3852
197
B
2730
0
C
4655
38
D
2568
17
A
2940
27
B
2919
0
C
1568
43
D
1570
19
A
5519
31
B
3527
0
C
2132
52
D
3031
21
A
1369
34
B
5475
0
D
5674
23
A
1709
47
B
585
01
D
5237
23
A
2187
54
B
2235
01
D
2088
3
A
165
63
B
3278
01
D
2664
37
A
717
114
B
4401
01
D
2487
41
A
2178
12
B
913
02
D
1589
42
B
2463
02
D
3894
47
B
5380
02
D
681
6
B
1566
03
B
3302
03
B
5253
03
B
1736
04
B
2224
04
B
2134
05
B
2893
05
B
3089
05
B
3289
05
B
385645
05
B
3025
06
B
4899
061
B
5528
07
B
5652
07
B
5050
08
B
5542
08
B
2065
08
B
4724
09
B
1031
12
B
1107
12
B
1889
12
B
3446
12
B
155
13
B
2003
13
B
1938
14
B
1975
14
B
2904
14
B
3570
14
B
4765
15
B
251879
16
B
2573
17
B
2742
17
B
3751
18
B
3124
21
B
5199
22
B
5533
22
B
3479
26
B
3513
26
B
3078
3
B
1722
3
B
3357
3
B
3538
32
B
1466
33
B
4236
34
B
4607
35
B
3768
58
The SAS System
1242 Saturday March 4 2006 3
Obs
rdmgroup
ID
changeweight
1
A
1198
-116
2
A
334
-11
3
A
758
-102
4
A
2436
-91
5
A
1503
-79
6
A
576
-75
7
A
2748
-75
8
A
1748
-72
9
A
2716
-72
10
A
2243
-69
11
A
2053
-59
12
A
2608
-59
13
A
335
-54
14
A
5035
-47
15
A
2135
-45
16
A
147
-35
17
A
1863
-32
18
A
921
-3
19
A
2144
-3
20
A
1151
-26
21
A
1259
-26
22
A
1767
-25
23
A
5150
-23
24
A
1750
-23
25
A
1322
-23
26
A
2111
-22
27
A
3017
-21
28
A
904
-21
29
A
1949
-21
30
A
2123
-21
31
A
3415
-2
32
A
3234
-16
33
A
548
-15
34
A
2120
-15
35
A
2778
-15
36
A
2658
-14
37
A
1952
-13
38
A
3179
-12
39
A
2569
-11
40
A
3662
-11
41
A
1512
-1
42
A
688
-09
43
A
1492
-09
44
A
410
-08
45
A
5474
-08
46
A
366
-07
47
A
4663
-06
48
A
2340
-06
49
A
556
-055
50
A
1935
-05
51
A
2353
-05
The SAS System
1242 Saturday March 4 2006 4
Obs
rdmgroup
ID
changeweight
52
A
593
-04
53
A
5328
-03
54
A
5579
-02
55
A
1264
0
56
A
2397
0
57
A
2593
0
58
A
5445
0
59
A
2163
01
60
A
5015
024
61
A
305
03
62
A
1496
05
63
A
4984
05
64
A
2942
08
65
A
1861
08
66
A
1069
09
67
A
1763
09
68
A
211
1
69
A
2724
1
70
A
3843
1
71
A
1186
11
72
A
2101
12
73
A
195
12
74
A
2878
12
75
A
983695
12
76
A
881
13
77
A
4520
13
78
A
3280
14
79
A
1319
15
80
A
720
158
81
A
1266
16
82
A
972
18
83
A
2281
18
84
A
2793
18
85
A
2771
19
86
A
3852
197
87
A
2940
27
88
A
5519
31
89
A
1369
34
90
A
1709
47
91
A
2187
54
92
A
165
63
93
A
717
114
94
A
2178
12
95
B
1282
-177
96
B
697
-134
97
B
365
-127
98
B
467
-123
99
B
2320
-122
100
B
2155
-112
101
B
1617
-95
102
B
2982
-94
The SAS System
1242 Saturday March 4 2006 5
Obs
rdmgroup
ID
changeweight
103
B
2963
-85
104
B
3487
-69
105
B
2875
-65
106
B
92224
-64
107
B
5569
-55
108
B
2736
-53
109
B
1694
-49
110
B
1365
-46
111
B
2752
-4
112
B
5659
-4
113
B
2268
-39
114
B
5264
-38
115
B
1021
-35
116
B
3100
-35
117
B
1636
-34
118
B
3537
-33
119
B
3721
-29
120
B
3057
-28
121
B
3027
-27
122
B
5668
-27
123
B
2125
-26
124
B
3087
-25
125
B
4521
-25
126
B
3273
-24
127
B
898619
-23
128
B
2201
-22
129
B
2607
-21
130
B
483
-2
131
B
2898
-19
132
B
5345
-19
133
B
5647
-19
134
B
1421
-18
135
B
3868
-18
136
B
5181
-18
137
B
5229
-18
138
B
3728
-16
139
B
3890
-16
140
B
2792
-155
141
B
1635
-15
142
B
4858
-15
143
B
5311
-15
144
B
2440
-14
145
B
2753
-14
146
B
3873
-14
147
B
1176
-135
148
B
5270
-13
149
B
2343
-12
150
B
2849
-12
151
B
3743
-12
152
B
812
-12
153
B
3210
-12
The SAS System
1242 Saturday March 4 2006 6
Obs
rdmgroup
ID
changeweight
154
B
5012
-11
155
B
5604
-11
156
B
917
-11
157
B
3639
-11
158
B
1399
-1
159
B
2189
-1
160
B
4866
-1
161
B
1586
-09
162
B
2486
-09
163
B
5322
-07
164
B
2605
-06
165
B
2984
-06
166
B
3010
-06
167
B
3083
-06
168
B
4647
-054
169
B
3263
-05
170
B
4242
-05
171
B
3354
-04
172
B
598
-02
173
B
1075
-02
174
B
3392
-02
175
B
4377
-02
176
B
3495
-01
177
B
3454
-01
178
B
1378
0
179
B
1747
0
180
B
2730
0
181
B
2919
0
182
B
3527
0
183
B
5475
0
184
B
585
01
185
B
2235
01
186
B
3278
01
187
B
4401
01
188
B
913
02
189
B
2463
02
190
B
5380
02
191
B
1566
03
192
B
3302
03
193
B
5253
03
194
B
1736
04
195
B
2224
04
196
B
2134
05
197
B
2893
05
198
B
3089
05
199
B
3289
05
200
B
385645
05
201
B
3025
06
202
B
4899
061
203
B
5528
07
204
B
5652
07
The SAS System
1242 Saturday March 4 2006 7
Obs
rdmgroup
ID
changeweight
205
B
5050
08
206
B
5542
08
207
B
2065
08
208
B
4724
09
209
B
1031
12
210
B
1107
12
211
B
1889
12
212
B
3446
12
213
B
155
13
214
B
2003
13
215
B
1938
14
216
B
1975
14
217
B
2904
14
218
B
3570
14
219
B
4765
15
220
B
251879
16
221
B
2573
17
222
B
2742
17
223
B
3751
18
224
B
3124
21
225
B
5199
22
226
B
5533
22
227
B
3479
26
228
B
3513
26
229
B
3078
3
230
B
1722
3
231
B
3357
3
232
B
3538
32
233
B
1466
33
234
B
4236
34
235
B
4607
35
236
B
3768
58
237
C
1485
-142
238
C
2121
-106
239
C
2729
-101
240
C
5402
-82
241
C
414828
-74
242
C
1325
-74
243
C
2877
-737
244
C
350
-67
245
C
1294
-66
246
C
2853
-63
247
C
2815
-62
248
C
5276
-62
249
C
5562
-57
250
C
3647
-56
251
C
3028
-51
252
C
2099
-5
253
C
1757
-48
254
C
959
-46
255
C
92332
-42
The SAS System
1242 Saturday March 4 2006 8
Obs
rdmgroup
ID
changeweight
256
C
3744
-4
257
C
855
-392
258
C
3098
-39
259
C
1320
-39
260
C
5185
-38
261
C
519
-37
262
C
2588
-37
263
C
2629
-37
264
C
815
-35
265
C
2579
-34
266
C
1840
-31
267
C
1567
-27
268
C
2745
-26
269
C
2922
-24
270
C
1679
-23
271
C
3275
-23
272
C
4210
-22
273
C
1924
-21
274
C
5444
-2
275
C
1800
-19
276
C
2400
-19
277
C
507
-18
278
C
1008
-18
279
C
5517
-18
280
C
2429
-16
281
C
2867
-16
282
C
283
-15
283
C
1944
-14
284
C
5302
-11
285
C
1298
-1
286
C
1825
-09
287
C
2052
-09
288
C
660512
-09
289
C
1882
-08
290
C
5228
-08
291
C
1312
-07
292
C
2909
-07
293
C
3013
-07
294
C
3363
-07
295
C
5719
-06
296
C
2150
-04
297
C
4979
-02
298
C
5658
-01
299
C
5525
-005
300
C
5076
0
301
C
3285
01
302
C
197
024
303
C
468
06
304
C
2410
06
305
C
3603
06
306
C
3668
11
The SAS System
1242 Saturday March 4 2006 9
Obs
rdmgroup
ID
changeweight
307
C
614
12
308
C
1758
12
309
C
5431
14
310
C
3019
16
311
C
4493
16
312
C
3292
18
313
C
630
19
314
C
2172
2
315
C
4588
21
316
C
5336
21
317
C
3549
24
318
C
2603
24
319
C
3531
27
320
C
4893
29
321
C
712
3
322
C
4655
38
323
C
1568
43
324
C
2132
52
325
D
3780
-99
326
D
3410
-948
327
D
3265
-68
328
D
2659
-68
329
D
5039
-67
330
D
5649
-63
331
D
5512
-56
332
D
1078
-55
333
D
1868
-5
334
D
3231
-48
335
D
1676
-47
336
D
3271
-47
337
D
571
-45
338
D
3430
-44
339
D
1585
-4
340
D
5441
-4
341
D
1096
-39
342
D
1519
-39
343
D
600
-37
344
D
4208
-37
345
D
1734
-35
346
D
1939
-34
347
D
5204
-33
348
D
3476
-32
349
D
1820
-27
350
D
2780
-27
351
D
5340
-27
352
D
2261
-25
353
D
2735
-23
354
D
1372
-23
355
D
4714
-21
356
D
732
-205
357
D
1695
-2
The SAS System
1242 Saturday March 4 2006 10
Obs
rdmgroup
ID
changeweight
358
D
1582
-19
359
D
1846
-18
360
D
2763
-17
361
D
2905
-17
362
D
945
-15
363
D
1562
-15
364
D
2936
-15
365
D
1081
-13
366
D
4807
-13
367
D
1068
-12
368
D
3187
-12
369
D
1578
-11
370
D
1958
-11
371
D
1279
-1
372
D
3566
-1
373
D
5478
-1
374
D
499
-09
375
D
2036
-09
376
D
2103
-09
377
D
3161
-09
378
D
716
-09
379
D
249
-08
380
D
3132
-08
381
D
1896
-07
382
D
2884
-07
383
D
3034
-06
384
D
3480
-06
385
D
1413
-04
386
D
3767
-04
387
D
2098
-04
388
D
2223
-03
389
D
343
-02
390
D
1157
-02
391
D
3737
-01
392
D
874
0
393
D
1181
0
394
D
1797
0
395
D
2118
0
396
D
337
03
397
D
664
04
398
D
2238
05
399
D
3586
05
400
D
4773
06
401
D
3872
07
402
D
990294
07
403
D
3030
1
404
D
3391
1
405
D
5300
11
406
D
288
11
407
D
2925
12
408
D
5451
12
The SAS System
1242 Saturday March 4 2006 11
Obs
rdmgroup
ID
changeweight
409
D
521
12
410
D
2568
17
411
D
1570
19
412
D
3031
21
413
D
5674
23
414
D
5237
23
415
D
2088
3
416
D
2664
37
417
D
2487
41
418
D
1589
42
419
D
3894
47
420
D
681
6
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
0
05
1
15
2
25
3
35
4
45
5Cardiovascular Disease
Shape of Mortality-Fitness Curves
JAMA 2007 297 2081-2091
Change in Fitness
-17
38
67
91
-4
-2
0
2
4
6
8
10
Control 72 minutes 136 minutes 192 minutes
Perc
ent C
hang
e Fi
tnes
s
Study Groups
Quality of Life Measures
Change in Energy
521
1225 1158
1442
02468
10121416
Control 72 minutes 136 minutes 192 minutes
VT
Study Groups
Cheesy Story Time
Regular Aerobic Exercise
More is better but something is much better than nothing
Exercise Alone and Weight
Change in Fitness
-17
38
67
91
-4
-2
0
2
4
6
8
10
Control 72 minutes 136 minutes 192 minutes
Perc
ent C
hang
e Fi
tnes
s
Study Groups
-10
-5
0
5
10
Cha
nge
Wei
ght (
kg)
Church et al PLoS ONE 20094(2)e4515
Individual Change in Weight
Chart4
Change Weight (kg)
raw
Data by Group
Fig by group
Fig by group
Group a
Mean Change = -091 kg
38
Change Weight (kg)
Group b
Mean Change = -135 kg
Predicted Mean Change = -1 kg
37
Change Weight (kg)
Group c
Mean Change = -193 kg
Predicted Mean Change = -2 kg
27
Change Weight (kg)
Group d
Mean Change = -135 kg
Predicted Mean Change = -3 kg
26
Change Weight (kg)
Change in Weight
-13
-19
-13
-3
-25
-2
-15
-1
-05
0
4 KKW 8 KKW 12 KKW
Exercise Dose
Wei
ght C
hang
e (K
g)
Predicted Weight Loss Actual Weight Loss
Church et al PLoS ONE 20094(2)e4515
Chart1
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Data
Sheet3
Sheet3
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Figs
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Weight Loss
95 CI
Difference
95 CI
Prelanance of expected - actual gt 1
perc Diff
Predicted
Actual
Low
High
Low
High
4 KKW
-102
-132
-186
-0788
-029
-083
025
447
124
8 KKW
-195
-191
-26
-123
-002
-071
067
449
995
12 KKW
-262
-129
-195
-063
136
069
203
255
42
054
0532
054
054
069
068
069
069
066
066
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
-142
-106
-101
-82
-74
-74
-737
-67
-66
-63
-62
-62
-57
-56
-51
-5
-48
-46
-42
-4
-392
-39
-39
-38
-37
-37
-37
-35
-34
-31
-27
-26
-24
-23
-23
-22
-21
-2
-19
-19
-18
-18
-18
-16
-16
-15
-14
-11
-1
-09
-09
-09
-08
-08
-07
-07
-07
-07
-06
-04
-02
-01
-005
0
01
024
06
06
06
11
12
12
14
16
16
18
19
2
21
21
24
24
27
29
3
38
43
52
-177
-134
-127
-123
-122
-112
-95
-94
-85
-69
-65
-64
-55
-53
-49
-46
-4
-4
-39
-38
-35
-35
-34
-33
-29
-28
-27
-27
-26
-25
-25
-24
-23
-22
-21
-2
-19
-19
-19
-18
-18
-18
-18
-16
-16
-155
-15
-15
-15
-14
-14
-14
-135
-13
-12
-12
-12
-12
-12
-11
-11
-11
-11
-1
-1
-1
-09
-09
-07
-06
-06
-06
-06
-054
-05
-05
-04
-02
-02
-02
-02
-01
-01
0
0
0
0
0
0
01
01
01
01
02
02
02
03
03
03
04
04
05
05
05
05
05
06
061
07
07
08
08
08
09
12
12
12
12
13
13
14
14
14
14
15
16
17
17
18
21
22
22
26
26
3
3
3
32
33
34
35
58
-116
-11
-102
-91
-79
-75
-75
-72
-72
-69
-59
-59
-54
-47
-45
-35
-32
-3
-3
-26
-26
-25
-23
-23
-23
-22
-21
-21
-21
-21
-2
-16
-15
-15
-15
-14
-13
-12
-11
-11
-1
-09
-09
-08
-08
-07
-06
-06
-055
-05
-05
-04
-03
-02
0
0
0
0
01
024
03
05
05
08
08
09
09
1
1
1
11
12
12
12
12
13
13
14
15
158
16
18
18
18
19
197
27
31
34
47
54
63
114
12
ID
Change KG
ID
Change KG
ID
Change KG
ID
Change KG
A
1198
-116
B
1282
-177
C
1485
-142
D
3780
-99
A
334
-11
B
697
-134
C
2121
-106
D
3410
-948
A
758
-102
B
365
-127
C
2729
-101
D
3265
-68
A
2436
-91
B
467
-123
C
5402
-82
D
2659
-68
A
1503
-79
B
2320
-122
C
414828
-74
D
5039
-67
A
576
-75
B
2155
-112
C
1325
-74
D
5649
-63
A
2748
-75
B
1617
-95
C
2877
-737
D
5512
-56
A
1748
-72
B
2982
-94
C
350
-67
D
1078
-55
A
2716
-72
B
2963
-85
C
1294
-66
D
1868
-5
A
2243
-69
B
3487
-69
C
2853
-63
D
3231
-48
A
2053
-59
B
2875
-65
C
2815
-62
D
1676
-47
A
2608
-59
B
92224
-64
C
5276
-62
D
3271
-47
A
335
-54
B
5569
-55
C
5562
-57
D
571
-45
A
5035
-47
B
2736
-53
C
3647
-56
D
3430
-44
A
2135
-45
B
1694
-49
C
3028
-51
D
1585
-4
A
147
-35
B
1365
-46
C
2099
-5
D
5441
-4
A
1863
-32
B
2752
-4
C
1757
-48
D
1096
-39
A
921
-3
B
5659
-4
C
959
-46
D
1519
-39
A
2144
-3
B
2268
-39
C
92332
-42
D
600
-37
A
1151
-26
B
5264
-38
C
3744
-4
D
4208
-37
A
1259
-26
B
1021
-35
C
855
-392
D
1734
-35
A
1767
-25
B
3100
-35
C
3098
-39
D
1939
-34
A
5150
-23
B
1636
-34
C
1320
-39
D
5204
-33
A
1750
-23
B
3537
-33
C
5185
-38
D
3476
-32
A
1322
-23
B
3721
-29
C
519
-37
D
1820
-27
A
2111
-22
B
3057
-28
C
2588
-37
D
2780
-27
A
3017
-21
B
3027
-27
C
2629
-37
D
5340
-27
A
904
-21
B
5668
-27
C
815
-35
D
2261
-25
A
1949
-21
B
2125
-26
C
2579
-34
D
2735
-23
A
2123
-21
B
3087
-25
C
1840
-31
D
1372
-23
A
3415
-2
B
4521
-25
C
1567
-27
D
4714
-21
A
3234
-16
B
3273
-24
C
2745
-26
D
732
-205
A
548
-15
B
898619
-23
C
2922
-24
D
1695
-2
A
2120
-15
B
2201
-22
C
1679
-23
D
1582
-19
A
2778
-15
B
2607
-21
C
3275
-23
D
1846
-18
A
2658
-14
B
483
-2
C
4210
-22
D
2763
-17
A
1952
-13
B
2898
-19
C
1924
-21
D
2905
-17
A
3179
-12
B
5345
-19
C
5444
-2
D
945
-15
A
2569
-11
B
5647
-19
C
1800
-19
D
1562
-15
A
3662
-11
B
1421
-18
C
2400
-19
D
2936
-15
A
1512
-1
B
3868
-18
C
507
-18
D
1081
-13
A
688
-09
B
5181
-18
C
1008
-18
D
4807
-13
A
1492
-09
B
5229
-18
C
5517
-18
D
1068
-12
A
410
-08
B
3728
-16
C
2429
-16
D
3187
-12
A
5474
-08
B
3890
-16
C
2867
-16
D
1578
-11
A
366
-07
B
2792
-155
C
283
-15
D
1958
-11
A
4663
-06
B
1635
-15
C
1944
-14
D
1279
-1
A
2340
-06
B
4858
-15
C
5302
-11
D
3566
-1
A
556
-055
B
5311
-15
C
1298
-1
D
5478
-1
A
1935
-05
B
2440
-14
C
1825
-09
D
499
-09
A
2353
-05
B
2753
-14
C
2052
-09
D
2036
-09
A
593
-04
B
3873
-14
C
660512
-09
D
2103
-09
A
5328
-03
B
1176
-135
C
1882
-08
D
3161
-09
A
5579
-02
B
5270
-13
C
5228
-08
D
716
-09
A
1264
0
B
2343
-12
C
1312
-07
D
249
-08
A
2397
0
B
2849
-12
C
2909
-07
D
3132
-08
A
2593
0
B
3743
-12
C
3013
-07
D
1896
-07
A
5445
0
B
812
-12
C
3363
-07
D
2884
-07
A
2163
01
B
3210
-12
C
5719
-06
D
3034
-06
A
5015
024
B
5012
-11
C
2150
-04
D
3480
-06
A
305
03
B
5604
-11
C
4979
-02
D
1413
-04
A
1496
05
B
917
-11
C
5658
-01
D
3767
-04
A
4984
05
B
3639
-11
C
5525
-005
D
2098
-04
A
2942
08
B
1399
-1
C
5076
0
D
2223
-03
A
1861
08
B
2189
-1
C
3285
01
D
343
-02
A
1069
09
B
4866
-1
C
197
024
D
1157
-02
A
1763
09
B
1586
-09
C
468
06
D
3737
-01
A
211
1
B
2486
-09
C
2410
06
D
874
0
A
2724
1
B
5322
-07
C
3603
06
D
1181
0
A
3843
1
B
2605
-06
C
3668
11
D
1797
0
A
1186
11
B
2984
-06
C
614
12
D
2118
0
A
2101
12
B
3010
-06
C
1758
12
D
337
03
A
195
12
B
3083
-06
C
5431
14
D
664
04
A
2878
12
B
4647
-054
C
3019
16
D
2238
05
A
983695
12
B
3263
-05
C
4493
16
D
3586
05
A
881
13
B
4242
-05
C
3292
18
D
4773
06
A
4520
13
B
3354
-04
C
630
19
D
3872
07
A
3280
14
B
598
-02
C
2172
2
D
990294
07
A
1319
15
B
1075
-02
C
4588
21
D
3030
1
A
720
158
B
3392
-02
C
5336
21
D
3391
1
A
1266
16
B
4377
-02
C
3549
24
D
5300
11
A
972
18
B
3495
-01
C
2603
24
D
288
11
A
2281
18
B
3454
-01
C
3531
27
D
2925
12
A
2793
18
B
1378
0
C
4893
29
D
5451
12
A
2771
19
B
1747
0
C
712
3
D
521
12
A
3852
197
B
2730
0
C
4655
38
D
2568
17
A
2940
27
B
2919
0
C
1568
43
D
1570
19
A
5519
31
B
3527
0
C
2132
52
D
3031
21
A
1369
34
B
5475
0
D
5674
23
A
1709
47
B
585
01
D
5237
23
A
2187
54
B
2235
01
D
2088
3
A
165
63
B
3278
01
D
2664
37
A
717
114
B
4401
01
D
2487
41
A
2178
12
B
913
02
D
1589
42
B
2463
02
D
3894
47
B
5380
02
D
681
6
B
1566
03
B
3302
03
B
5253
03
B
1736
04
B
2224
04
B
2134
05
B
2893
05
B
3089
05
B
3289
05
B
385645
05
B
3025
06
B
4899
061
B
5528
07
B
5652
07
B
5050
08
B
5542
08
B
2065
08
B
4724
09
B
1031
12
B
1107
12
B
1889
12
B
3446
12
B
155
13
B
2003
13
B
1938
14
B
1975
14
B
2904
14
B
3570
14
B
4765
15
B
251879
16
B
2573
17
B
2742
17
B
3751
18
B
3124
21
B
5199
22
B
5533
22
B
3479
26
B
3513
26
B
3078
3
B
1722
3
B
3357
3
B
3538
32
B
1466
33
B
4236
34
B
4607
35
B
3768
58
The SAS System
1242 Saturday March 4 2006 3
Obs
rdmgroup
ID
changeweight
1
A
1198
-116
2
A
334
-11
3
A
758
-102
4
A
2436
-91
5
A
1503
-79
6
A
576
-75
7
A
2748
-75
8
A
1748
-72
9
A
2716
-72
10
A
2243
-69
11
A
2053
-59
12
A
2608
-59
13
A
335
-54
14
A
5035
-47
15
A
2135
-45
16
A
147
-35
17
A
1863
-32
18
A
921
-3
19
A
2144
-3
20
A
1151
-26
21
A
1259
-26
22
A
1767
-25
23
A
5150
-23
24
A
1750
-23
25
A
1322
-23
26
A
2111
-22
27
A
3017
-21
28
A
904
-21
29
A
1949
-21
30
A
2123
-21
31
A
3415
-2
32
A
3234
-16
33
A
548
-15
34
A
2120
-15
35
A
2778
-15
36
A
2658
-14
37
A
1952
-13
38
A
3179
-12
39
A
2569
-11
40
A
3662
-11
41
A
1512
-1
42
A
688
-09
43
A
1492
-09
44
A
410
-08
45
A
5474
-08
46
A
366
-07
47
A
4663
-06
48
A
2340
-06
49
A
556
-055
50
A
1935
-05
51
A
2353
-05
The SAS System
1242 Saturday March 4 2006 4
Obs
rdmgroup
ID
changeweight
52
A
593
-04
53
A
5328
-03
54
A
5579
-02
55
A
1264
0
56
A
2397
0
57
A
2593
0
58
A
5445
0
59
A
2163
01
60
A
5015
024
61
A
305
03
62
A
1496
05
63
A
4984
05
64
A
2942
08
65
A
1861
08
66
A
1069
09
67
A
1763
09
68
A
211
1
69
A
2724
1
70
A
3843
1
71
A
1186
11
72
A
2101
12
73
A
195
12
74
A
2878
12
75
A
983695
12
76
A
881
13
77
A
4520
13
78
A
3280
14
79
A
1319
15
80
A
720
158
81
A
1266
16
82
A
972
18
83
A
2281
18
84
A
2793
18
85
A
2771
19
86
A
3852
197
87
A
2940
27
88
A
5519
31
89
A
1369
34
90
A
1709
47
91
A
2187
54
92
A
165
63
93
A
717
114
94
A
2178
12
95
B
1282
-177
96
B
697
-134
97
B
365
-127
98
B
467
-123
99
B
2320
-122
100
B
2155
-112
101
B
1617
-95
102
B
2982
-94
The SAS System
1242 Saturday March 4 2006 5
Obs
rdmgroup
ID
changeweight
103
B
2963
-85
104
B
3487
-69
105
B
2875
-65
106
B
92224
-64
107
B
5569
-55
108
B
2736
-53
109
B
1694
-49
110
B
1365
-46
111
B
2752
-4
112
B
5659
-4
113
B
2268
-39
114
B
5264
-38
115
B
1021
-35
116
B
3100
-35
117
B
1636
-34
118
B
3537
-33
119
B
3721
-29
120
B
3057
-28
121
B
3027
-27
122
B
5668
-27
123
B
2125
-26
124
B
3087
-25
125
B
4521
-25
126
B
3273
-24
127
B
898619
-23
128
B
2201
-22
129
B
2607
-21
130
B
483
-2
131
B
2898
-19
132
B
5345
-19
133
B
5647
-19
134
B
1421
-18
135
B
3868
-18
136
B
5181
-18
137
B
5229
-18
138
B
3728
-16
139
B
3890
-16
140
B
2792
-155
141
B
1635
-15
142
B
4858
-15
143
B
5311
-15
144
B
2440
-14
145
B
2753
-14
146
B
3873
-14
147
B
1176
-135
148
B
5270
-13
149
B
2343
-12
150
B
2849
-12
151
B
3743
-12
152
B
812
-12
153
B
3210
-12
The SAS System
1242 Saturday March 4 2006 6
Obs
rdmgroup
ID
changeweight
154
B
5012
-11
155
B
5604
-11
156
B
917
-11
157
B
3639
-11
158
B
1399
-1
159
B
2189
-1
160
B
4866
-1
161
B
1586
-09
162
B
2486
-09
163
B
5322
-07
164
B
2605
-06
165
B
2984
-06
166
B
3010
-06
167
B
3083
-06
168
B
4647
-054
169
B
3263
-05
170
B
4242
-05
171
B
3354
-04
172
B
598
-02
173
B
1075
-02
174
B
3392
-02
175
B
4377
-02
176
B
3495
-01
177
B
3454
-01
178
B
1378
0
179
B
1747
0
180
B
2730
0
181
B
2919
0
182
B
3527
0
183
B
5475
0
184
B
585
01
185
B
2235
01
186
B
3278
01
187
B
4401
01
188
B
913
02
189
B
2463
02
190
B
5380
02
191
B
1566
03
192
B
3302
03
193
B
5253
03
194
B
1736
04
195
B
2224
04
196
B
2134
05
197
B
2893
05
198
B
3089
05
199
B
3289
05
200
B
385645
05
201
B
3025
06
202
B
4899
061
203
B
5528
07
204
B
5652
07
The SAS System
1242 Saturday March 4 2006 7
Obs
rdmgroup
ID
changeweight
205
B
5050
08
206
B
5542
08
207
B
2065
08
208
B
4724
09
209
B
1031
12
210
B
1107
12
211
B
1889
12
212
B
3446
12
213
B
155
13
214
B
2003
13
215
B
1938
14
216
B
1975
14
217
B
2904
14
218
B
3570
14
219
B
4765
15
220
B
251879
16
221
B
2573
17
222
B
2742
17
223
B
3751
18
224
B
3124
21
225
B
5199
22
226
B
5533
22
227
B
3479
26
228
B
3513
26
229
B
3078
3
230
B
1722
3
231
B
3357
3
232
B
3538
32
233
B
1466
33
234
B
4236
34
235
B
4607
35
236
B
3768
58
237
C
1485
-142
238
C
2121
-106
239
C
2729
-101
240
C
5402
-82
241
C
414828
-74
242
C
1325
-74
243
C
2877
-737
244
C
350
-67
245
C
1294
-66
246
C
2853
-63
247
C
2815
-62
248
C
5276
-62
249
C
5562
-57
250
C
3647
-56
251
C
3028
-51
252
C
2099
-5
253
C
1757
-48
254
C
959
-46
255
C
92332
-42
The SAS System
1242 Saturday March 4 2006 8
Obs
rdmgroup
ID
changeweight
256
C
3744
-4
257
C
855
-392
258
C
3098
-39
259
C
1320
-39
260
C
5185
-38
261
C
519
-37
262
C
2588
-37
263
C
2629
-37
264
C
815
-35
265
C
2579
-34
266
C
1840
-31
267
C
1567
-27
268
C
2745
-26
269
C
2922
-24
270
C
1679
-23
271
C
3275
-23
272
C
4210
-22
273
C
1924
-21
274
C
5444
-2
275
C
1800
-19
276
C
2400
-19
277
C
507
-18
278
C
1008
-18
279
C
5517
-18
280
C
2429
-16
281
C
2867
-16
282
C
283
-15
283
C
1944
-14
284
C
5302
-11
285
C
1298
-1
286
C
1825
-09
287
C
2052
-09
288
C
660512
-09
289
C
1882
-08
290
C
5228
-08
291
C
1312
-07
292
C
2909
-07
293
C
3013
-07
294
C
3363
-07
295
C
5719
-06
296
C
2150
-04
297
C
4979
-02
298
C
5658
-01
299
C
5525
-005
300
C
5076
0
301
C
3285
01
302
C
197
024
303
C
468
06
304
C
2410
06
305
C
3603
06
306
C
3668
11
The SAS System
1242 Saturday March 4 2006 9
Obs
rdmgroup
ID
changeweight
307
C
614
12
308
C
1758
12
309
C
5431
14
310
C
3019
16
311
C
4493
16
312
C
3292
18
313
C
630
19
314
C
2172
2
315
C
4588
21
316
C
5336
21
317
C
3549
24
318
C
2603
24
319
C
3531
27
320
C
4893
29
321
C
712
3
322
C
4655
38
323
C
1568
43
324
C
2132
52
325
D
3780
-99
326
D
3410
-948
327
D
3265
-68
328
D
2659
-68
329
D
5039
-67
330
D
5649
-63
331
D
5512
-56
332
D
1078
-55
333
D
1868
-5
334
D
3231
-48
335
D
1676
-47
336
D
3271
-47
337
D
571
-45
338
D
3430
-44
339
D
1585
-4
340
D
5441
-4
341
D
1096
-39
342
D
1519
-39
343
D
600
-37
344
D
4208
-37
345
D
1734
-35
346
D
1939
-34
347
D
5204
-33
348
D
3476
-32
349
D
1820
-27
350
D
2780
-27
351
D
5340
-27
352
D
2261
-25
353
D
2735
-23
354
D
1372
-23
355
D
4714
-21
356
D
732
-205
357
D
1695
-2
The SAS System
1242 Saturday March 4 2006 10
Obs
rdmgroup
ID
changeweight
358
D
1582
-19
359
D
1846
-18
360
D
2763
-17
361
D
2905
-17
362
D
945
-15
363
D
1562
-15
364
D
2936
-15
365
D
1081
-13
366
D
4807
-13
367
D
1068
-12
368
D
3187
-12
369
D
1578
-11
370
D
1958
-11
371
D
1279
-1
372
D
3566
-1
373
D
5478
-1
374
D
499
-09
375
D
2036
-09
376
D
2103
-09
377
D
3161
-09
378
D
716
-09
379
D
249
-08
380
D
3132
-08
381
D
1896
-07
382
D
2884
-07
383
D
3034
-06
384
D
3480
-06
385
D
1413
-04
386
D
3767
-04
387
D
2098
-04
388
D
2223
-03
389
D
343
-02
390
D
1157
-02
391
D
3737
-01
392
D
874
0
393
D
1181
0
394
D
1797
0
395
D
2118
0
396
D
337
03
397
D
664
04
398
D
2238
05
399
D
3586
05
400
D
4773
06
401
D
3872
07
402
D
990294
07
403
D
3030
1
404
D
3391
1
405
D
5300
11
406
D
288
11
407
D
2925
12
408
D
5451
12
The SAS System
1242 Saturday March 4 2006 11
Obs
rdmgroup
ID
changeweight
409
D
521
12
410
D
2568
17
411
D
1570
19
412
D
3031
21
413
D
5674
23
414
D
5237
23
415
D
2088
3
416
D
2664
37
417
D
2487
41
418
D
1589
42
419
D
3894
47
420
D
681
6
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
0
05
1
15
2
25
3
35
4
45
5Cardiovascular Disease
Shape of Mortality-Fitness Curves
JAMA 2007 297 2081-2091
Change in Fitness
-17
38
67
91
-4
-2
0
2
4
6
8
10
Control 72 minutes 136 minutes 192 minutes
Perc
ent C
hang
e Fi
tnes
s
Study Groups
Quality of Life Measures
Change in Energy
521
1225 1158
1442
02468
10121416
Control 72 minutes 136 minutes 192 minutes
VT
Study Groups
Cheesy Story Time
Regular Aerobic Exercise
More is better but something is much better than nothing
Exercise Alone and Weight
Change in Fitness
-17
38
67
91
-4
-2
0
2
4
6
8
10
Control 72 minutes 136 minutes 192 minutes
Perc
ent C
hang
e Fi
tnes
s
Study Groups
-10
-5
0
5
10
Cha
nge
Wei
ght (
kg)
Church et al PLoS ONE 20094(2)e4515
Individual Change in Weight
Chart4
Change Weight (kg)
raw
Data by Group
Fig by group
Fig by group
Group a
Mean Change = -091 kg
38
Change Weight (kg)
Group b
Mean Change = -135 kg
Predicted Mean Change = -1 kg
37
Change Weight (kg)
Group c
Mean Change = -193 kg
Predicted Mean Change = -2 kg
27
Change Weight (kg)
Group d
Mean Change = -135 kg
Predicted Mean Change = -3 kg
26
Change Weight (kg)
Change in Weight
-13
-19
-13
-3
-25
-2
-15
-1
-05
0
4 KKW 8 KKW 12 KKW
Exercise Dose
Wei
ght C
hang
e (K
g)
Predicted Weight Loss Actual Weight Loss
Church et al PLoS ONE 20094(2)e4515
Chart1
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Data
Sheet3
Sheet3
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Figs
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Weight Loss
95 CI
Difference
95 CI
Prelanance of expected - actual gt 1
perc Diff
Predicted
Actual
Low
High
Low
High
4 KKW
-102
-132
-186
-0788
-029
-083
025
447
124
8 KKW
-195
-191
-26
-123
-002
-071
067
449
995
12 KKW
-262
-129
-195
-063
136
069
203
255
42
054
0532
054
054
069
068
069
069
066
066
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
-142
-106
-101
-82
-74
-74
-737
-67
-66
-63
-62
-62
-57
-56
-51
-5
-48
-46
-42
-4
-392
-39
-39
-38
-37
-37
-37
-35
-34
-31
-27
-26
-24
-23
-23
-22
-21
-2
-19
-19
-18
-18
-18
-16
-16
-15
-14
-11
-1
-09
-09
-09
-08
-08
-07
-07
-07
-07
-06
-04
-02
-01
-005
0
01
024
06
06
06
11
12
12
14
16
16
18
19
2
21
21
24
24
27
29
3
38
43
52
-177
-134
-127
-123
-122
-112
-95
-94
-85
-69
-65
-64
-55
-53
-49
-46
-4
-4
-39
-38
-35
-35
-34
-33
-29
-28
-27
-27
-26
-25
-25
-24
-23
-22
-21
-2
-19
-19
-19
-18
-18
-18
-18
-16
-16
-155
-15
-15
-15
-14
-14
-14
-135
-13
-12
-12
-12
-12
-12
-11
-11
-11
-11
-1
-1
-1
-09
-09
-07
-06
-06
-06
-06
-054
-05
-05
-04
-02
-02
-02
-02
-01
-01
0
0
0
0
0
0
01
01
01
01
02
02
02
03
03
03
04
04
05
05
05
05
05
06
061
07
07
08
08
08
09
12
12
12
12
13
13
14
14
14
14
15
16
17
17
18
21
22
22
26
26
3
3
3
32
33
34
35
58
-116
-11
-102
-91
-79
-75
-75
-72
-72
-69
-59
-59
-54
-47
-45
-35
-32
-3
-3
-26
-26
-25
-23
-23
-23
-22
-21
-21
-21
-21
-2
-16
-15
-15
-15
-14
-13
-12
-11
-11
-1
-09
-09
-08
-08
-07
-06
-06
-055
-05
-05
-04
-03
-02
0
0
0
0
01
024
03
05
05
08
08
09
09
1
1
1
11
12
12
12
12
13
13
14
15
158
16
18
18
18
19
197
27
31
34
47
54
63
114
12
ID
Change KG
ID
Change KG
ID
Change KG
ID
Change KG
A
1198
-116
B
1282
-177
C
1485
-142
D
3780
-99
A
334
-11
B
697
-134
C
2121
-106
D
3410
-948
A
758
-102
B
365
-127
C
2729
-101
D
3265
-68
A
2436
-91
B
467
-123
C
5402
-82
D
2659
-68
A
1503
-79
B
2320
-122
C
414828
-74
D
5039
-67
A
576
-75
B
2155
-112
C
1325
-74
D
5649
-63
A
2748
-75
B
1617
-95
C
2877
-737
D
5512
-56
A
1748
-72
B
2982
-94
C
350
-67
D
1078
-55
A
2716
-72
B
2963
-85
C
1294
-66
D
1868
-5
A
2243
-69
B
3487
-69
C
2853
-63
D
3231
-48
A
2053
-59
B
2875
-65
C
2815
-62
D
1676
-47
A
2608
-59
B
92224
-64
C
5276
-62
D
3271
-47
A
335
-54
B
5569
-55
C
5562
-57
D
571
-45
A
5035
-47
B
2736
-53
C
3647
-56
D
3430
-44
A
2135
-45
B
1694
-49
C
3028
-51
D
1585
-4
A
147
-35
B
1365
-46
C
2099
-5
D
5441
-4
A
1863
-32
B
2752
-4
C
1757
-48
D
1096
-39
A
921
-3
B
5659
-4
C
959
-46
D
1519
-39
A
2144
-3
B
2268
-39
C
92332
-42
D
600
-37
A
1151
-26
B
5264
-38
C
3744
-4
D
4208
-37
A
1259
-26
B
1021
-35
C
855
-392
D
1734
-35
A
1767
-25
B
3100
-35
C
3098
-39
D
1939
-34
A
5150
-23
B
1636
-34
C
1320
-39
D
5204
-33
A
1750
-23
B
3537
-33
C
5185
-38
D
3476
-32
A
1322
-23
B
3721
-29
C
519
-37
D
1820
-27
A
2111
-22
B
3057
-28
C
2588
-37
D
2780
-27
A
3017
-21
B
3027
-27
C
2629
-37
D
5340
-27
A
904
-21
B
5668
-27
C
815
-35
D
2261
-25
A
1949
-21
B
2125
-26
C
2579
-34
D
2735
-23
A
2123
-21
B
3087
-25
C
1840
-31
D
1372
-23
A
3415
-2
B
4521
-25
C
1567
-27
D
4714
-21
A
3234
-16
B
3273
-24
C
2745
-26
D
732
-205
A
548
-15
B
898619
-23
C
2922
-24
D
1695
-2
A
2120
-15
B
2201
-22
C
1679
-23
D
1582
-19
A
2778
-15
B
2607
-21
C
3275
-23
D
1846
-18
A
2658
-14
B
483
-2
C
4210
-22
D
2763
-17
A
1952
-13
B
2898
-19
C
1924
-21
D
2905
-17
A
3179
-12
B
5345
-19
C
5444
-2
D
945
-15
A
2569
-11
B
5647
-19
C
1800
-19
D
1562
-15
A
3662
-11
B
1421
-18
C
2400
-19
D
2936
-15
A
1512
-1
B
3868
-18
C
507
-18
D
1081
-13
A
688
-09
B
5181
-18
C
1008
-18
D
4807
-13
A
1492
-09
B
5229
-18
C
5517
-18
D
1068
-12
A
410
-08
B
3728
-16
C
2429
-16
D
3187
-12
A
5474
-08
B
3890
-16
C
2867
-16
D
1578
-11
A
366
-07
B
2792
-155
C
283
-15
D
1958
-11
A
4663
-06
B
1635
-15
C
1944
-14
D
1279
-1
A
2340
-06
B
4858
-15
C
5302
-11
D
3566
-1
A
556
-055
B
5311
-15
C
1298
-1
D
5478
-1
A
1935
-05
B
2440
-14
C
1825
-09
D
499
-09
A
2353
-05
B
2753
-14
C
2052
-09
D
2036
-09
A
593
-04
B
3873
-14
C
660512
-09
D
2103
-09
A
5328
-03
B
1176
-135
C
1882
-08
D
3161
-09
A
5579
-02
B
5270
-13
C
5228
-08
D
716
-09
A
1264
0
B
2343
-12
C
1312
-07
D
249
-08
A
2397
0
B
2849
-12
C
2909
-07
D
3132
-08
A
2593
0
B
3743
-12
C
3013
-07
D
1896
-07
A
5445
0
B
812
-12
C
3363
-07
D
2884
-07
A
2163
01
B
3210
-12
C
5719
-06
D
3034
-06
A
5015
024
B
5012
-11
C
2150
-04
D
3480
-06
A
305
03
B
5604
-11
C
4979
-02
D
1413
-04
A
1496
05
B
917
-11
C
5658
-01
D
3767
-04
A
4984
05
B
3639
-11
C
5525
-005
D
2098
-04
A
2942
08
B
1399
-1
C
5076
0
D
2223
-03
A
1861
08
B
2189
-1
C
3285
01
D
343
-02
A
1069
09
B
4866
-1
C
197
024
D
1157
-02
A
1763
09
B
1586
-09
C
468
06
D
3737
-01
A
211
1
B
2486
-09
C
2410
06
D
874
0
A
2724
1
B
5322
-07
C
3603
06
D
1181
0
A
3843
1
B
2605
-06
C
3668
11
D
1797
0
A
1186
11
B
2984
-06
C
614
12
D
2118
0
A
2101
12
B
3010
-06
C
1758
12
D
337
03
A
195
12
B
3083
-06
C
5431
14
D
664
04
A
2878
12
B
4647
-054
C
3019
16
D
2238
05
A
983695
12
B
3263
-05
C
4493
16
D
3586
05
A
881
13
B
4242
-05
C
3292
18
D
4773
06
A
4520
13
B
3354
-04
C
630
19
D
3872
07
A
3280
14
B
598
-02
C
2172
2
D
990294
07
A
1319
15
B
1075
-02
C
4588
21
D
3030
1
A
720
158
B
3392
-02
C
5336
21
D
3391
1
A
1266
16
B
4377
-02
C
3549
24
D
5300
11
A
972
18
B
3495
-01
C
2603
24
D
288
11
A
2281
18
B
3454
-01
C
3531
27
D
2925
12
A
2793
18
B
1378
0
C
4893
29
D
5451
12
A
2771
19
B
1747
0
C
712
3
D
521
12
A
3852
197
B
2730
0
C
4655
38
D
2568
17
A
2940
27
B
2919
0
C
1568
43
D
1570
19
A
5519
31
B
3527
0
C
2132
52
D
3031
21
A
1369
34
B
5475
0
D
5674
23
A
1709
47
B
585
01
D
5237
23
A
2187
54
B
2235
01
D
2088
3
A
165
63
B
3278
01
D
2664
37
A
717
114
B
4401
01
D
2487
41
A
2178
12
B
913
02
D
1589
42
B
2463
02
D
3894
47
B
5380
02
D
681
6
B
1566
03
B
3302
03
B
5253
03
B
1736
04
B
2224
04
B
2134
05
B
2893
05
B
3089
05
B
3289
05
B
385645
05
B
3025
06
B
4899
061
B
5528
07
B
5652
07
B
5050
08
B
5542
08
B
2065
08
B
4724
09
B
1031
12
B
1107
12
B
1889
12
B
3446
12
B
155
13
B
2003
13
B
1938
14
B
1975
14
B
2904
14
B
3570
14
B
4765
15
B
251879
16
B
2573
17
B
2742
17
B
3751
18
B
3124
21
B
5199
22
B
5533
22
B
3479
26
B
3513
26
B
3078
3
B
1722
3
B
3357
3
B
3538
32
B
1466
33
B
4236
34
B
4607
35
B
3768
58
The SAS System
1242 Saturday March 4 2006 3
Obs
rdmgroup
ID
changeweight
1
A
1198
-116
2
A
334
-11
3
A
758
-102
4
A
2436
-91
5
A
1503
-79
6
A
576
-75
7
A
2748
-75
8
A
1748
-72
9
A
2716
-72
10
A
2243
-69
11
A
2053
-59
12
A
2608
-59
13
A
335
-54
14
A
5035
-47
15
A
2135
-45
16
A
147
-35
17
A
1863
-32
18
A
921
-3
19
A
2144
-3
20
A
1151
-26
21
A
1259
-26
22
A
1767
-25
23
A
5150
-23
24
A
1750
-23
25
A
1322
-23
26
A
2111
-22
27
A
3017
-21
28
A
904
-21
29
A
1949
-21
30
A
2123
-21
31
A
3415
-2
32
A
3234
-16
33
A
548
-15
34
A
2120
-15
35
A
2778
-15
36
A
2658
-14
37
A
1952
-13
38
A
3179
-12
39
A
2569
-11
40
A
3662
-11
41
A
1512
-1
42
A
688
-09
43
A
1492
-09
44
A
410
-08
45
A
5474
-08
46
A
366
-07
47
A
4663
-06
48
A
2340
-06
49
A
556
-055
50
A
1935
-05
51
A
2353
-05
The SAS System
1242 Saturday March 4 2006 4
Obs
rdmgroup
ID
changeweight
52
A
593
-04
53
A
5328
-03
54
A
5579
-02
55
A
1264
0
56
A
2397
0
57
A
2593
0
58
A
5445
0
59
A
2163
01
60
A
5015
024
61
A
305
03
62
A
1496
05
63
A
4984
05
64
A
2942
08
65
A
1861
08
66
A
1069
09
67
A
1763
09
68
A
211
1
69
A
2724
1
70
A
3843
1
71
A
1186
11
72
A
2101
12
73
A
195
12
74
A
2878
12
75
A
983695
12
76
A
881
13
77
A
4520
13
78
A
3280
14
79
A
1319
15
80
A
720
158
81
A
1266
16
82
A
972
18
83
A
2281
18
84
A
2793
18
85
A
2771
19
86
A
3852
197
87
A
2940
27
88
A
5519
31
89
A
1369
34
90
A
1709
47
91
A
2187
54
92
A
165
63
93
A
717
114
94
A
2178
12
95
B
1282
-177
96
B
697
-134
97
B
365
-127
98
B
467
-123
99
B
2320
-122
100
B
2155
-112
101
B
1617
-95
102
B
2982
-94
The SAS System
1242 Saturday March 4 2006 5
Obs
rdmgroup
ID
changeweight
103
B
2963
-85
104
B
3487
-69
105
B
2875
-65
106
B
92224
-64
107
B
5569
-55
108
B
2736
-53
109
B
1694
-49
110
B
1365
-46
111
B
2752
-4
112
B
5659
-4
113
B
2268
-39
114
B
5264
-38
115
B
1021
-35
116
B
3100
-35
117
B
1636
-34
118
B
3537
-33
119
B
3721
-29
120
B
3057
-28
121
B
3027
-27
122
B
5668
-27
123
B
2125
-26
124
B
3087
-25
125
B
4521
-25
126
B
3273
-24
127
B
898619
-23
128
B
2201
-22
129
B
2607
-21
130
B
483
-2
131
B
2898
-19
132
B
5345
-19
133
B
5647
-19
134
B
1421
-18
135
B
3868
-18
136
B
5181
-18
137
B
5229
-18
138
B
3728
-16
139
B
3890
-16
140
B
2792
-155
141
B
1635
-15
142
B
4858
-15
143
B
5311
-15
144
B
2440
-14
145
B
2753
-14
146
B
3873
-14
147
B
1176
-135
148
B
5270
-13
149
B
2343
-12
150
B
2849
-12
151
B
3743
-12
152
B
812
-12
153
B
3210
-12
The SAS System
1242 Saturday March 4 2006 6
Obs
rdmgroup
ID
changeweight
154
B
5012
-11
155
B
5604
-11
156
B
917
-11
157
B
3639
-11
158
B
1399
-1
159
B
2189
-1
160
B
4866
-1
161
B
1586
-09
162
B
2486
-09
163
B
5322
-07
164
B
2605
-06
165
B
2984
-06
166
B
3010
-06
167
B
3083
-06
168
B
4647
-054
169
B
3263
-05
170
B
4242
-05
171
B
3354
-04
172
B
598
-02
173
B
1075
-02
174
B
3392
-02
175
B
4377
-02
176
B
3495
-01
177
B
3454
-01
178
B
1378
0
179
B
1747
0
180
B
2730
0
181
B
2919
0
182
B
3527
0
183
B
5475
0
184
B
585
01
185
B
2235
01
186
B
3278
01
187
B
4401
01
188
B
913
02
189
B
2463
02
190
B
5380
02
191
B
1566
03
192
B
3302
03
193
B
5253
03
194
B
1736
04
195
B
2224
04
196
B
2134
05
197
B
2893
05
198
B
3089
05
199
B
3289
05
200
B
385645
05
201
B
3025
06
202
B
4899
061
203
B
5528
07
204
B
5652
07
The SAS System
1242 Saturday March 4 2006 7
Obs
rdmgroup
ID
changeweight
205
B
5050
08
206
B
5542
08
207
B
2065
08
208
B
4724
09
209
B
1031
12
210
B
1107
12
211
B
1889
12
212
B
3446
12
213
B
155
13
214
B
2003
13
215
B
1938
14
216
B
1975
14
217
B
2904
14
218
B
3570
14
219
B
4765
15
220
B
251879
16
221
B
2573
17
222
B
2742
17
223
B
3751
18
224
B
3124
21
225
B
5199
22
226
B
5533
22
227
B
3479
26
228
B
3513
26
229
B
3078
3
230
B
1722
3
231
B
3357
3
232
B
3538
32
233
B
1466
33
234
B
4236
34
235
B
4607
35
236
B
3768
58
237
C
1485
-142
238
C
2121
-106
239
C
2729
-101
240
C
5402
-82
241
C
414828
-74
242
C
1325
-74
243
C
2877
-737
244
C
350
-67
245
C
1294
-66
246
C
2853
-63
247
C
2815
-62
248
C
5276
-62
249
C
5562
-57
250
C
3647
-56
251
C
3028
-51
252
C
2099
-5
253
C
1757
-48
254
C
959
-46
255
C
92332
-42
The SAS System
1242 Saturday March 4 2006 8
Obs
rdmgroup
ID
changeweight
256
C
3744
-4
257
C
855
-392
258
C
3098
-39
259
C
1320
-39
260
C
5185
-38
261
C
519
-37
262
C
2588
-37
263
C
2629
-37
264
C
815
-35
265
C
2579
-34
266
C
1840
-31
267
C
1567
-27
268
C
2745
-26
269
C
2922
-24
270
C
1679
-23
271
C
3275
-23
272
C
4210
-22
273
C
1924
-21
274
C
5444
-2
275
C
1800
-19
276
C
2400
-19
277
C
507
-18
278
C
1008
-18
279
C
5517
-18
280
C
2429
-16
281
C
2867
-16
282
C
283
-15
283
C
1944
-14
284
C
5302
-11
285
C
1298
-1
286
C
1825
-09
287
C
2052
-09
288
C
660512
-09
289
C
1882
-08
290
C
5228
-08
291
C
1312
-07
292
C
2909
-07
293
C
3013
-07
294
C
3363
-07
295
C
5719
-06
296
C
2150
-04
297
C
4979
-02
298
C
5658
-01
299
C
5525
-005
300
C
5076
0
301
C
3285
01
302
C
197
024
303
C
468
06
304
C
2410
06
305
C
3603
06
306
C
3668
11
The SAS System
1242 Saturday March 4 2006 9
Obs
rdmgroup
ID
changeweight
307
C
614
12
308
C
1758
12
309
C
5431
14
310
C
3019
16
311
C
4493
16
312
C
3292
18
313
C
630
19
314
C
2172
2
315
C
4588
21
316
C
5336
21
317
C
3549
24
318
C
2603
24
319
C
3531
27
320
C
4893
29
321
C
712
3
322
C
4655
38
323
C
1568
43
324
C
2132
52
325
D
3780
-99
326
D
3410
-948
327
D
3265
-68
328
D
2659
-68
329
D
5039
-67
330
D
5649
-63
331
D
5512
-56
332
D
1078
-55
333
D
1868
-5
334
D
3231
-48
335
D
1676
-47
336
D
3271
-47
337
D
571
-45
338
D
3430
-44
339
D
1585
-4
340
D
5441
-4
341
D
1096
-39
342
D
1519
-39
343
D
600
-37
344
D
4208
-37
345
D
1734
-35
346
D
1939
-34
347
D
5204
-33
348
D
3476
-32
349
D
1820
-27
350
D
2780
-27
351
D
5340
-27
352
D
2261
-25
353
D
2735
-23
354
D
1372
-23
355
D
4714
-21
356
D
732
-205
357
D
1695
-2
The SAS System
1242 Saturday March 4 2006 10
Obs
rdmgroup
ID
changeweight
358
D
1582
-19
359
D
1846
-18
360
D
2763
-17
361
D
2905
-17
362
D
945
-15
363
D
1562
-15
364
D
2936
-15
365
D
1081
-13
366
D
4807
-13
367
D
1068
-12
368
D
3187
-12
369
D
1578
-11
370
D
1958
-11
371
D
1279
-1
372
D
3566
-1
373
D
5478
-1
374
D
499
-09
375
D
2036
-09
376
D
2103
-09
377
D
3161
-09
378
D
716
-09
379
D
249
-08
380
D
3132
-08
381
D
1896
-07
382
D
2884
-07
383
D
3034
-06
384
D
3480
-06
385
D
1413
-04
386
D
3767
-04
387
D
2098
-04
388
D
2223
-03
389
D
343
-02
390
D
1157
-02
391
D
3737
-01
392
D
874
0
393
D
1181
0
394
D
1797
0
395
D
2118
0
396
D
337
03
397
D
664
04
398
D
2238
05
399
D
3586
05
400
D
4773
06
401
D
3872
07
402
D
990294
07
403
D
3030
1
404
D
3391
1
405
D
5300
11
406
D
288
11
407
D
2925
12
408
D
5451
12
The SAS System
1242 Saturday March 4 2006 11
Obs
rdmgroup
ID
changeweight
409
D
521
12
410
D
2568
17
411
D
1570
19
412
D
3031
21
413
D
5674
23
414
D
5237
23
415
D
2088
3
416
D
2664
37
417
D
2487
41
418
D
1589
42
419
D
3894
47
420
D
681
6
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
JAMA 2007 297 2081-2091
Change in Fitness
-17
38
67
91
-4
-2
0
2
4
6
8
10
Control 72 minutes 136 minutes 192 minutes
Perc
ent C
hang
e Fi
tnes
s
Study Groups
Quality of Life Measures
Change in Energy
521
1225 1158
1442
02468
10121416
Control 72 minutes 136 minutes 192 minutes
VT
Study Groups
Cheesy Story Time
Regular Aerobic Exercise
More is better but something is much better than nothing
Exercise Alone and Weight
Change in Fitness
-17
38
67
91
-4
-2
0
2
4
6
8
10
Control 72 minutes 136 minutes 192 minutes
Perc
ent C
hang
e Fi
tnes
s
Study Groups
-10
-5
0
5
10
Cha
nge
Wei
ght (
kg)
Church et al PLoS ONE 20094(2)e4515
Individual Change in Weight
Chart4
Change Weight (kg)
raw
Data by Group
Fig by group
Fig by group
Group a
Mean Change = -091 kg
38
Change Weight (kg)
Group b
Mean Change = -135 kg
Predicted Mean Change = -1 kg
37
Change Weight (kg)
Group c
Mean Change = -193 kg
Predicted Mean Change = -2 kg
27
Change Weight (kg)
Group d
Mean Change = -135 kg
Predicted Mean Change = -3 kg
26
Change Weight (kg)
Change in Weight
-13
-19
-13
-3
-25
-2
-15
-1
-05
0
4 KKW 8 KKW 12 KKW
Exercise Dose
Wei
ght C
hang
e (K
g)
Predicted Weight Loss Actual Weight Loss
Church et al PLoS ONE 20094(2)e4515
Chart1
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Data
Sheet3
Sheet3
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Figs
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Weight Loss
95 CI
Difference
95 CI
Prelanance of expected - actual gt 1
perc Diff
Predicted
Actual
Low
High
Low
High
4 KKW
-102
-132
-186
-0788
-029
-083
025
447
124
8 KKW
-195
-191
-26
-123
-002
-071
067
449
995
12 KKW
-262
-129
-195
-063
136
069
203
255
42
054
0532
054
054
069
068
069
069
066
066
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
-142
-106
-101
-82
-74
-74
-737
-67
-66
-63
-62
-62
-57
-56
-51
-5
-48
-46
-42
-4
-392
-39
-39
-38
-37
-37
-37
-35
-34
-31
-27
-26
-24
-23
-23
-22
-21
-2
-19
-19
-18
-18
-18
-16
-16
-15
-14
-11
-1
-09
-09
-09
-08
-08
-07
-07
-07
-07
-06
-04
-02
-01
-005
0
01
024
06
06
06
11
12
12
14
16
16
18
19
2
21
21
24
24
27
29
3
38
43
52
-177
-134
-127
-123
-122
-112
-95
-94
-85
-69
-65
-64
-55
-53
-49
-46
-4
-4
-39
-38
-35
-35
-34
-33
-29
-28
-27
-27
-26
-25
-25
-24
-23
-22
-21
-2
-19
-19
-19
-18
-18
-18
-18
-16
-16
-155
-15
-15
-15
-14
-14
-14
-135
-13
-12
-12
-12
-12
-12
-11
-11
-11
-11
-1
-1
-1
-09
-09
-07
-06
-06
-06
-06
-054
-05
-05
-04
-02
-02
-02
-02
-01
-01
0
0
0
0
0
0
01
01
01
01
02
02
02
03
03
03
04
04
05
05
05
05
05
06
061
07
07
08
08
08
09
12
12
12
12
13
13
14
14
14
14
15
16
17
17
18
21
22
22
26
26
3
3
3
32
33
34
35
58
-116
-11
-102
-91
-79
-75
-75
-72
-72
-69
-59
-59
-54
-47
-45
-35
-32
-3
-3
-26
-26
-25
-23
-23
-23
-22
-21
-21
-21
-21
-2
-16
-15
-15
-15
-14
-13
-12
-11
-11
-1
-09
-09
-08
-08
-07
-06
-06
-055
-05
-05
-04
-03
-02
0
0
0
0
01
024
03
05
05
08
08
09
09
1
1
1
11
12
12
12
12
13
13
14
15
158
16
18
18
18
19
197
27
31
34
47
54
63
114
12
ID
Change KG
ID
Change KG
ID
Change KG
ID
Change KG
A
1198
-116
B
1282
-177
C
1485
-142
D
3780
-99
A
334
-11
B
697
-134
C
2121
-106
D
3410
-948
A
758
-102
B
365
-127
C
2729
-101
D
3265
-68
A
2436
-91
B
467
-123
C
5402
-82
D
2659
-68
A
1503
-79
B
2320
-122
C
414828
-74
D
5039
-67
A
576
-75
B
2155
-112
C
1325
-74
D
5649
-63
A
2748
-75
B
1617
-95
C
2877
-737
D
5512
-56
A
1748
-72
B
2982
-94
C
350
-67
D
1078
-55
A
2716
-72
B
2963
-85
C
1294
-66
D
1868
-5
A
2243
-69
B
3487
-69
C
2853
-63
D
3231
-48
A
2053
-59
B
2875
-65
C
2815
-62
D
1676
-47
A
2608
-59
B
92224
-64
C
5276
-62
D
3271
-47
A
335
-54
B
5569
-55
C
5562
-57
D
571
-45
A
5035
-47
B
2736
-53
C
3647
-56
D
3430
-44
A
2135
-45
B
1694
-49
C
3028
-51
D
1585
-4
A
147
-35
B
1365
-46
C
2099
-5
D
5441
-4
A
1863
-32
B
2752
-4
C
1757
-48
D
1096
-39
A
921
-3
B
5659
-4
C
959
-46
D
1519
-39
A
2144
-3
B
2268
-39
C
92332
-42
D
600
-37
A
1151
-26
B
5264
-38
C
3744
-4
D
4208
-37
A
1259
-26
B
1021
-35
C
855
-392
D
1734
-35
A
1767
-25
B
3100
-35
C
3098
-39
D
1939
-34
A
5150
-23
B
1636
-34
C
1320
-39
D
5204
-33
A
1750
-23
B
3537
-33
C
5185
-38
D
3476
-32
A
1322
-23
B
3721
-29
C
519
-37
D
1820
-27
A
2111
-22
B
3057
-28
C
2588
-37
D
2780
-27
A
3017
-21
B
3027
-27
C
2629
-37
D
5340
-27
A
904
-21
B
5668
-27
C
815
-35
D
2261
-25
A
1949
-21
B
2125
-26
C
2579
-34
D
2735
-23
A
2123
-21
B
3087
-25
C
1840
-31
D
1372
-23
A
3415
-2
B
4521
-25
C
1567
-27
D
4714
-21
A
3234
-16
B
3273
-24
C
2745
-26
D
732
-205
A
548
-15
B
898619
-23
C
2922
-24
D
1695
-2
A
2120
-15
B
2201
-22
C
1679
-23
D
1582
-19
A
2778
-15
B
2607
-21
C
3275
-23
D
1846
-18
A
2658
-14
B
483
-2
C
4210
-22
D
2763
-17
A
1952
-13
B
2898
-19
C
1924
-21
D
2905
-17
A
3179
-12
B
5345
-19
C
5444
-2
D
945
-15
A
2569
-11
B
5647
-19
C
1800
-19
D
1562
-15
A
3662
-11
B
1421
-18
C
2400
-19
D
2936
-15
A
1512
-1
B
3868
-18
C
507
-18
D
1081
-13
A
688
-09
B
5181
-18
C
1008
-18
D
4807
-13
A
1492
-09
B
5229
-18
C
5517
-18
D
1068
-12
A
410
-08
B
3728
-16
C
2429
-16
D
3187
-12
A
5474
-08
B
3890
-16
C
2867
-16
D
1578
-11
A
366
-07
B
2792
-155
C
283
-15
D
1958
-11
A
4663
-06
B
1635
-15
C
1944
-14
D
1279
-1
A
2340
-06
B
4858
-15
C
5302
-11
D
3566
-1
A
556
-055
B
5311
-15
C
1298
-1
D
5478
-1
A
1935
-05
B
2440
-14
C
1825
-09
D
499
-09
A
2353
-05
B
2753
-14
C
2052
-09
D
2036
-09
A
593
-04
B
3873
-14
C
660512
-09
D
2103
-09
A
5328
-03
B
1176
-135
C
1882
-08
D
3161
-09
A
5579
-02
B
5270
-13
C
5228
-08
D
716
-09
A
1264
0
B
2343
-12
C
1312
-07
D
249
-08
A
2397
0
B
2849
-12
C
2909
-07
D
3132
-08
A
2593
0
B
3743
-12
C
3013
-07
D
1896
-07
A
5445
0
B
812
-12
C
3363
-07
D
2884
-07
A
2163
01
B
3210
-12
C
5719
-06
D
3034
-06
A
5015
024
B
5012
-11
C
2150
-04
D
3480
-06
A
305
03
B
5604
-11
C
4979
-02
D
1413
-04
A
1496
05
B
917
-11
C
5658
-01
D
3767
-04
A
4984
05
B
3639
-11
C
5525
-005
D
2098
-04
A
2942
08
B
1399
-1
C
5076
0
D
2223
-03
A
1861
08
B
2189
-1
C
3285
01
D
343
-02
A
1069
09
B
4866
-1
C
197
024
D
1157
-02
A
1763
09
B
1586
-09
C
468
06
D
3737
-01
A
211
1
B
2486
-09
C
2410
06
D
874
0
A
2724
1
B
5322
-07
C
3603
06
D
1181
0
A
3843
1
B
2605
-06
C
3668
11
D
1797
0
A
1186
11
B
2984
-06
C
614
12
D
2118
0
A
2101
12
B
3010
-06
C
1758
12
D
337
03
A
195
12
B
3083
-06
C
5431
14
D
664
04
A
2878
12
B
4647
-054
C
3019
16
D
2238
05
A
983695
12
B
3263
-05
C
4493
16
D
3586
05
A
881
13
B
4242
-05
C
3292
18
D
4773
06
A
4520
13
B
3354
-04
C
630
19
D
3872
07
A
3280
14
B
598
-02
C
2172
2
D
990294
07
A
1319
15
B
1075
-02
C
4588
21
D
3030
1
A
720
158
B
3392
-02
C
5336
21
D
3391
1
A
1266
16
B
4377
-02
C
3549
24
D
5300
11
A
972
18
B
3495
-01
C
2603
24
D
288
11
A
2281
18
B
3454
-01
C
3531
27
D
2925
12
A
2793
18
B
1378
0
C
4893
29
D
5451
12
A
2771
19
B
1747
0
C
712
3
D
521
12
A
3852
197
B
2730
0
C
4655
38
D
2568
17
A
2940
27
B
2919
0
C
1568
43
D
1570
19
A
5519
31
B
3527
0
C
2132
52
D
3031
21
A
1369
34
B
5475
0
D
5674
23
A
1709
47
B
585
01
D
5237
23
A
2187
54
B
2235
01
D
2088
3
A
165
63
B
3278
01
D
2664
37
A
717
114
B
4401
01
D
2487
41
A
2178
12
B
913
02
D
1589
42
B
2463
02
D
3894
47
B
5380
02
D
681
6
B
1566
03
B
3302
03
B
5253
03
B
1736
04
B
2224
04
B
2134
05
B
2893
05
B
3089
05
B
3289
05
B
385645
05
B
3025
06
B
4899
061
B
5528
07
B
5652
07
B
5050
08
B
5542
08
B
2065
08
B
4724
09
B
1031
12
B
1107
12
B
1889
12
B
3446
12
B
155
13
B
2003
13
B
1938
14
B
1975
14
B
2904
14
B
3570
14
B
4765
15
B
251879
16
B
2573
17
B
2742
17
B
3751
18
B
3124
21
B
5199
22
B
5533
22
B
3479
26
B
3513
26
B
3078
3
B
1722
3
B
3357
3
B
3538
32
B
1466
33
B
4236
34
B
4607
35
B
3768
58
The SAS System
1242 Saturday March 4 2006 3
Obs
rdmgroup
ID
changeweight
1
A
1198
-116
2
A
334
-11
3
A
758
-102
4
A
2436
-91
5
A
1503
-79
6
A
576
-75
7
A
2748
-75
8
A
1748
-72
9
A
2716
-72
10
A
2243
-69
11
A
2053
-59
12
A
2608
-59
13
A
335
-54
14
A
5035
-47
15
A
2135
-45
16
A
147
-35
17
A
1863
-32
18
A
921
-3
19
A
2144
-3
20
A
1151
-26
21
A
1259
-26
22
A
1767
-25
23
A
5150
-23
24
A
1750
-23
25
A
1322
-23
26
A
2111
-22
27
A
3017
-21
28
A
904
-21
29
A
1949
-21
30
A
2123
-21
31
A
3415
-2
32
A
3234
-16
33
A
548
-15
34
A
2120
-15
35
A
2778
-15
36
A
2658
-14
37
A
1952
-13
38
A
3179
-12
39
A
2569
-11
40
A
3662
-11
41
A
1512
-1
42
A
688
-09
43
A
1492
-09
44
A
410
-08
45
A
5474
-08
46
A
366
-07
47
A
4663
-06
48
A
2340
-06
49
A
556
-055
50
A
1935
-05
51
A
2353
-05
The SAS System
1242 Saturday March 4 2006 4
Obs
rdmgroup
ID
changeweight
52
A
593
-04
53
A
5328
-03
54
A
5579
-02
55
A
1264
0
56
A
2397
0
57
A
2593
0
58
A
5445
0
59
A
2163
01
60
A
5015
024
61
A
305
03
62
A
1496
05
63
A
4984
05
64
A
2942
08
65
A
1861
08
66
A
1069
09
67
A
1763
09
68
A
211
1
69
A
2724
1
70
A
3843
1
71
A
1186
11
72
A
2101
12
73
A
195
12
74
A
2878
12
75
A
983695
12
76
A
881
13
77
A
4520
13
78
A
3280
14
79
A
1319
15
80
A
720
158
81
A
1266
16
82
A
972
18
83
A
2281
18
84
A
2793
18
85
A
2771
19
86
A
3852
197
87
A
2940
27
88
A
5519
31
89
A
1369
34
90
A
1709
47
91
A
2187
54
92
A
165
63
93
A
717
114
94
A
2178
12
95
B
1282
-177
96
B
697
-134
97
B
365
-127
98
B
467
-123
99
B
2320
-122
100
B
2155
-112
101
B
1617
-95
102
B
2982
-94
The SAS System
1242 Saturday March 4 2006 5
Obs
rdmgroup
ID
changeweight
103
B
2963
-85
104
B
3487
-69
105
B
2875
-65
106
B
92224
-64
107
B
5569
-55
108
B
2736
-53
109
B
1694
-49
110
B
1365
-46
111
B
2752
-4
112
B
5659
-4
113
B
2268
-39
114
B
5264
-38
115
B
1021
-35
116
B
3100
-35
117
B
1636
-34
118
B
3537
-33
119
B
3721
-29
120
B
3057
-28
121
B
3027
-27
122
B
5668
-27
123
B
2125
-26
124
B
3087
-25
125
B
4521
-25
126
B
3273
-24
127
B
898619
-23
128
B
2201
-22
129
B
2607
-21
130
B
483
-2
131
B
2898
-19
132
B
5345
-19
133
B
5647
-19
134
B
1421
-18
135
B
3868
-18
136
B
5181
-18
137
B
5229
-18
138
B
3728
-16
139
B
3890
-16
140
B
2792
-155
141
B
1635
-15
142
B
4858
-15
143
B
5311
-15
144
B
2440
-14
145
B
2753
-14
146
B
3873
-14
147
B
1176
-135
148
B
5270
-13
149
B
2343
-12
150
B
2849
-12
151
B
3743
-12
152
B
812
-12
153
B
3210
-12
The SAS System
1242 Saturday March 4 2006 6
Obs
rdmgroup
ID
changeweight
154
B
5012
-11
155
B
5604
-11
156
B
917
-11
157
B
3639
-11
158
B
1399
-1
159
B
2189
-1
160
B
4866
-1
161
B
1586
-09
162
B
2486
-09
163
B
5322
-07
164
B
2605
-06
165
B
2984
-06
166
B
3010
-06
167
B
3083
-06
168
B
4647
-054
169
B
3263
-05
170
B
4242
-05
171
B
3354
-04
172
B
598
-02
173
B
1075
-02
174
B
3392
-02
175
B
4377
-02
176
B
3495
-01
177
B
3454
-01
178
B
1378
0
179
B
1747
0
180
B
2730
0
181
B
2919
0
182
B
3527
0
183
B
5475
0
184
B
585
01
185
B
2235
01
186
B
3278
01
187
B
4401
01
188
B
913
02
189
B
2463
02
190
B
5380
02
191
B
1566
03
192
B
3302
03
193
B
5253
03
194
B
1736
04
195
B
2224
04
196
B
2134
05
197
B
2893
05
198
B
3089
05
199
B
3289
05
200
B
385645
05
201
B
3025
06
202
B
4899
061
203
B
5528
07
204
B
5652
07
The SAS System
1242 Saturday March 4 2006 7
Obs
rdmgroup
ID
changeweight
205
B
5050
08
206
B
5542
08
207
B
2065
08
208
B
4724
09
209
B
1031
12
210
B
1107
12
211
B
1889
12
212
B
3446
12
213
B
155
13
214
B
2003
13
215
B
1938
14
216
B
1975
14
217
B
2904
14
218
B
3570
14
219
B
4765
15
220
B
251879
16
221
B
2573
17
222
B
2742
17
223
B
3751
18
224
B
3124
21
225
B
5199
22
226
B
5533
22
227
B
3479
26
228
B
3513
26
229
B
3078
3
230
B
1722
3
231
B
3357
3
232
B
3538
32
233
B
1466
33
234
B
4236
34
235
B
4607
35
236
B
3768
58
237
C
1485
-142
238
C
2121
-106
239
C
2729
-101
240
C
5402
-82
241
C
414828
-74
242
C
1325
-74
243
C
2877
-737
244
C
350
-67
245
C
1294
-66
246
C
2853
-63
247
C
2815
-62
248
C
5276
-62
249
C
5562
-57
250
C
3647
-56
251
C
3028
-51
252
C
2099
-5
253
C
1757
-48
254
C
959
-46
255
C
92332
-42
The SAS System
1242 Saturday March 4 2006 8
Obs
rdmgroup
ID
changeweight
256
C
3744
-4
257
C
855
-392
258
C
3098
-39
259
C
1320
-39
260
C
5185
-38
261
C
519
-37
262
C
2588
-37
263
C
2629
-37
264
C
815
-35
265
C
2579
-34
266
C
1840
-31
267
C
1567
-27
268
C
2745
-26
269
C
2922
-24
270
C
1679
-23
271
C
3275
-23
272
C
4210
-22
273
C
1924
-21
274
C
5444
-2
275
C
1800
-19
276
C
2400
-19
277
C
507
-18
278
C
1008
-18
279
C
5517
-18
280
C
2429
-16
281
C
2867
-16
282
C
283
-15
283
C
1944
-14
284
C
5302
-11
285
C
1298
-1
286
C
1825
-09
287
C
2052
-09
288
C
660512
-09
289
C
1882
-08
290
C
5228
-08
291
C
1312
-07
292
C
2909
-07
293
C
3013
-07
294
C
3363
-07
295
C
5719
-06
296
C
2150
-04
297
C
4979
-02
298
C
5658
-01
299
C
5525
-005
300
C
5076
0
301
C
3285
01
302
C
197
024
303
C
468
06
304
C
2410
06
305
C
3603
06
306
C
3668
11
The SAS System
1242 Saturday March 4 2006 9
Obs
rdmgroup
ID
changeweight
307
C
614
12
308
C
1758
12
309
C
5431
14
310
C
3019
16
311
C
4493
16
312
C
3292
18
313
C
630
19
314
C
2172
2
315
C
4588
21
316
C
5336
21
317
C
3549
24
318
C
2603
24
319
C
3531
27
320
C
4893
29
321
C
712
3
322
C
4655
38
323
C
1568
43
324
C
2132
52
325
D
3780
-99
326
D
3410
-948
327
D
3265
-68
328
D
2659
-68
329
D
5039
-67
330
D
5649
-63
331
D
5512
-56
332
D
1078
-55
333
D
1868
-5
334
D
3231
-48
335
D
1676
-47
336
D
3271
-47
337
D
571
-45
338
D
3430
-44
339
D
1585
-4
340
D
5441
-4
341
D
1096
-39
342
D
1519
-39
343
D
600
-37
344
D
4208
-37
345
D
1734
-35
346
D
1939
-34
347
D
5204
-33
348
D
3476
-32
349
D
1820
-27
350
D
2780
-27
351
D
5340
-27
352
D
2261
-25
353
D
2735
-23
354
D
1372
-23
355
D
4714
-21
356
D
732
-205
357
D
1695
-2
The SAS System
1242 Saturday March 4 2006 10
Obs
rdmgroup
ID
changeweight
358
D
1582
-19
359
D
1846
-18
360
D
2763
-17
361
D
2905
-17
362
D
945
-15
363
D
1562
-15
364
D
2936
-15
365
D
1081
-13
366
D
4807
-13
367
D
1068
-12
368
D
3187
-12
369
D
1578
-11
370
D
1958
-11
371
D
1279
-1
372
D
3566
-1
373
D
5478
-1
374
D
499
-09
375
D
2036
-09
376
D
2103
-09
377
D
3161
-09
378
D
716
-09
379
D
249
-08
380
D
3132
-08
381
D
1896
-07
382
D
2884
-07
383
D
3034
-06
384
D
3480
-06
385
D
1413
-04
386
D
3767
-04
387
D
2098
-04
388
D
2223
-03
389
D
343
-02
390
D
1157
-02
391
D
3737
-01
392
D
874
0
393
D
1181
0
394
D
1797
0
395
D
2118
0
396
D
337
03
397
D
664
04
398
D
2238
05
399
D
3586
05
400
D
4773
06
401
D
3872
07
402
D
990294
07
403
D
3030
1
404
D
3391
1
405
D
5300
11
406
D
288
11
407
D
2925
12
408
D
5451
12
The SAS System
1242 Saturday March 4 2006 11
Obs
rdmgroup
ID
changeweight
409
D
521
12
410
D
2568
17
411
D
1570
19
412
D
3031
21
413
D
5674
23
414
D
5237
23
415
D
2088
3
416
D
2664
37
417
D
2487
41
418
D
1589
42
419
D
3894
47
420
D
681
6
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
Change in Fitness
-17
38
67
91
-4
-2
0
2
4
6
8
10
Control 72 minutes 136 minutes 192 minutes
Perc
ent C
hang
e Fi
tnes
s
Study Groups
Quality of Life Measures
Change in Energy
521
1225 1158
1442
02468
10121416
Control 72 minutes 136 minutes 192 minutes
VT
Study Groups
Cheesy Story Time
Regular Aerobic Exercise
More is better but something is much better than nothing
Exercise Alone and Weight
Change in Fitness
-17
38
67
91
-4
-2
0
2
4
6
8
10
Control 72 minutes 136 minutes 192 minutes
Perc
ent C
hang
e Fi
tnes
s
Study Groups
-10
-5
0
5
10
Cha
nge
Wei
ght (
kg)
Church et al PLoS ONE 20094(2)e4515
Individual Change in Weight
Chart4
Change Weight (kg)
raw
Data by Group
Fig by group
Fig by group
Group a
Mean Change = -091 kg
38
Change Weight (kg)
Group b
Mean Change = -135 kg
Predicted Mean Change = -1 kg
37
Change Weight (kg)
Group c
Mean Change = -193 kg
Predicted Mean Change = -2 kg
27
Change Weight (kg)
Group d
Mean Change = -135 kg
Predicted Mean Change = -3 kg
26
Change Weight (kg)
Change in Weight
-13
-19
-13
-3
-25
-2
-15
-1
-05
0
4 KKW 8 KKW 12 KKW
Exercise Dose
Wei
ght C
hang
e (K
g)
Predicted Weight Loss Actual Weight Loss
Church et al PLoS ONE 20094(2)e4515
Chart1
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Data
Sheet3
Sheet3
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Figs
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Weight Loss
95 CI
Difference
95 CI
Prelanance of expected - actual gt 1
perc Diff
Predicted
Actual
Low
High
Low
High
4 KKW
-102
-132
-186
-0788
-029
-083
025
447
124
8 KKW
-195
-191
-26
-123
-002
-071
067
449
995
12 KKW
-262
-129
-195
-063
136
069
203
255
42
054
0532
054
054
069
068
069
069
066
066
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
-142
-106
-101
-82
-74
-74
-737
-67
-66
-63
-62
-62
-57
-56
-51
-5
-48
-46
-42
-4
-392
-39
-39
-38
-37
-37
-37
-35
-34
-31
-27
-26
-24
-23
-23
-22
-21
-2
-19
-19
-18
-18
-18
-16
-16
-15
-14
-11
-1
-09
-09
-09
-08
-08
-07
-07
-07
-07
-06
-04
-02
-01
-005
0
01
024
06
06
06
11
12
12
14
16
16
18
19
2
21
21
24
24
27
29
3
38
43
52
-177
-134
-127
-123
-122
-112
-95
-94
-85
-69
-65
-64
-55
-53
-49
-46
-4
-4
-39
-38
-35
-35
-34
-33
-29
-28
-27
-27
-26
-25
-25
-24
-23
-22
-21
-2
-19
-19
-19
-18
-18
-18
-18
-16
-16
-155
-15
-15
-15
-14
-14
-14
-135
-13
-12
-12
-12
-12
-12
-11
-11
-11
-11
-1
-1
-1
-09
-09
-07
-06
-06
-06
-06
-054
-05
-05
-04
-02
-02
-02
-02
-01
-01
0
0
0
0
0
0
01
01
01
01
02
02
02
03
03
03
04
04
05
05
05
05
05
06
061
07
07
08
08
08
09
12
12
12
12
13
13
14
14
14
14
15
16
17
17
18
21
22
22
26
26
3
3
3
32
33
34
35
58
-116
-11
-102
-91
-79
-75
-75
-72
-72
-69
-59
-59
-54
-47
-45
-35
-32
-3
-3
-26
-26
-25
-23
-23
-23
-22
-21
-21
-21
-21
-2
-16
-15
-15
-15
-14
-13
-12
-11
-11
-1
-09
-09
-08
-08
-07
-06
-06
-055
-05
-05
-04
-03
-02
0
0
0
0
01
024
03
05
05
08
08
09
09
1
1
1
11
12
12
12
12
13
13
14
15
158
16
18
18
18
19
197
27
31
34
47
54
63
114
12
ID
Change KG
ID
Change KG
ID
Change KG
ID
Change KG
A
1198
-116
B
1282
-177
C
1485
-142
D
3780
-99
A
334
-11
B
697
-134
C
2121
-106
D
3410
-948
A
758
-102
B
365
-127
C
2729
-101
D
3265
-68
A
2436
-91
B
467
-123
C
5402
-82
D
2659
-68
A
1503
-79
B
2320
-122
C
414828
-74
D
5039
-67
A
576
-75
B
2155
-112
C
1325
-74
D
5649
-63
A
2748
-75
B
1617
-95
C
2877
-737
D
5512
-56
A
1748
-72
B
2982
-94
C
350
-67
D
1078
-55
A
2716
-72
B
2963
-85
C
1294
-66
D
1868
-5
A
2243
-69
B
3487
-69
C
2853
-63
D
3231
-48
A
2053
-59
B
2875
-65
C
2815
-62
D
1676
-47
A
2608
-59
B
92224
-64
C
5276
-62
D
3271
-47
A
335
-54
B
5569
-55
C
5562
-57
D
571
-45
A
5035
-47
B
2736
-53
C
3647
-56
D
3430
-44
A
2135
-45
B
1694
-49
C
3028
-51
D
1585
-4
A
147
-35
B
1365
-46
C
2099
-5
D
5441
-4
A
1863
-32
B
2752
-4
C
1757
-48
D
1096
-39
A
921
-3
B
5659
-4
C
959
-46
D
1519
-39
A
2144
-3
B
2268
-39
C
92332
-42
D
600
-37
A
1151
-26
B
5264
-38
C
3744
-4
D
4208
-37
A
1259
-26
B
1021
-35
C
855
-392
D
1734
-35
A
1767
-25
B
3100
-35
C
3098
-39
D
1939
-34
A
5150
-23
B
1636
-34
C
1320
-39
D
5204
-33
A
1750
-23
B
3537
-33
C
5185
-38
D
3476
-32
A
1322
-23
B
3721
-29
C
519
-37
D
1820
-27
A
2111
-22
B
3057
-28
C
2588
-37
D
2780
-27
A
3017
-21
B
3027
-27
C
2629
-37
D
5340
-27
A
904
-21
B
5668
-27
C
815
-35
D
2261
-25
A
1949
-21
B
2125
-26
C
2579
-34
D
2735
-23
A
2123
-21
B
3087
-25
C
1840
-31
D
1372
-23
A
3415
-2
B
4521
-25
C
1567
-27
D
4714
-21
A
3234
-16
B
3273
-24
C
2745
-26
D
732
-205
A
548
-15
B
898619
-23
C
2922
-24
D
1695
-2
A
2120
-15
B
2201
-22
C
1679
-23
D
1582
-19
A
2778
-15
B
2607
-21
C
3275
-23
D
1846
-18
A
2658
-14
B
483
-2
C
4210
-22
D
2763
-17
A
1952
-13
B
2898
-19
C
1924
-21
D
2905
-17
A
3179
-12
B
5345
-19
C
5444
-2
D
945
-15
A
2569
-11
B
5647
-19
C
1800
-19
D
1562
-15
A
3662
-11
B
1421
-18
C
2400
-19
D
2936
-15
A
1512
-1
B
3868
-18
C
507
-18
D
1081
-13
A
688
-09
B
5181
-18
C
1008
-18
D
4807
-13
A
1492
-09
B
5229
-18
C
5517
-18
D
1068
-12
A
410
-08
B
3728
-16
C
2429
-16
D
3187
-12
A
5474
-08
B
3890
-16
C
2867
-16
D
1578
-11
A
366
-07
B
2792
-155
C
283
-15
D
1958
-11
A
4663
-06
B
1635
-15
C
1944
-14
D
1279
-1
A
2340
-06
B
4858
-15
C
5302
-11
D
3566
-1
A
556
-055
B
5311
-15
C
1298
-1
D
5478
-1
A
1935
-05
B
2440
-14
C
1825
-09
D
499
-09
A
2353
-05
B
2753
-14
C
2052
-09
D
2036
-09
A
593
-04
B
3873
-14
C
660512
-09
D
2103
-09
A
5328
-03
B
1176
-135
C
1882
-08
D
3161
-09
A
5579
-02
B
5270
-13
C
5228
-08
D
716
-09
A
1264
0
B
2343
-12
C
1312
-07
D
249
-08
A
2397
0
B
2849
-12
C
2909
-07
D
3132
-08
A
2593
0
B
3743
-12
C
3013
-07
D
1896
-07
A
5445
0
B
812
-12
C
3363
-07
D
2884
-07
A
2163
01
B
3210
-12
C
5719
-06
D
3034
-06
A
5015
024
B
5012
-11
C
2150
-04
D
3480
-06
A
305
03
B
5604
-11
C
4979
-02
D
1413
-04
A
1496
05
B
917
-11
C
5658
-01
D
3767
-04
A
4984
05
B
3639
-11
C
5525
-005
D
2098
-04
A
2942
08
B
1399
-1
C
5076
0
D
2223
-03
A
1861
08
B
2189
-1
C
3285
01
D
343
-02
A
1069
09
B
4866
-1
C
197
024
D
1157
-02
A
1763
09
B
1586
-09
C
468
06
D
3737
-01
A
211
1
B
2486
-09
C
2410
06
D
874
0
A
2724
1
B
5322
-07
C
3603
06
D
1181
0
A
3843
1
B
2605
-06
C
3668
11
D
1797
0
A
1186
11
B
2984
-06
C
614
12
D
2118
0
A
2101
12
B
3010
-06
C
1758
12
D
337
03
A
195
12
B
3083
-06
C
5431
14
D
664
04
A
2878
12
B
4647
-054
C
3019
16
D
2238
05
A
983695
12
B
3263
-05
C
4493
16
D
3586
05
A
881
13
B
4242
-05
C
3292
18
D
4773
06
A
4520
13
B
3354
-04
C
630
19
D
3872
07
A
3280
14
B
598
-02
C
2172
2
D
990294
07
A
1319
15
B
1075
-02
C
4588
21
D
3030
1
A
720
158
B
3392
-02
C
5336
21
D
3391
1
A
1266
16
B
4377
-02
C
3549
24
D
5300
11
A
972
18
B
3495
-01
C
2603
24
D
288
11
A
2281
18
B
3454
-01
C
3531
27
D
2925
12
A
2793
18
B
1378
0
C
4893
29
D
5451
12
A
2771
19
B
1747
0
C
712
3
D
521
12
A
3852
197
B
2730
0
C
4655
38
D
2568
17
A
2940
27
B
2919
0
C
1568
43
D
1570
19
A
5519
31
B
3527
0
C
2132
52
D
3031
21
A
1369
34
B
5475
0
D
5674
23
A
1709
47
B
585
01
D
5237
23
A
2187
54
B
2235
01
D
2088
3
A
165
63
B
3278
01
D
2664
37
A
717
114
B
4401
01
D
2487
41
A
2178
12
B
913
02
D
1589
42
B
2463
02
D
3894
47
B
5380
02
D
681
6
B
1566
03
B
3302
03
B
5253
03
B
1736
04
B
2224
04
B
2134
05
B
2893
05
B
3089
05
B
3289
05
B
385645
05
B
3025
06
B
4899
061
B
5528
07
B
5652
07
B
5050
08
B
5542
08
B
2065
08
B
4724
09
B
1031
12
B
1107
12
B
1889
12
B
3446
12
B
155
13
B
2003
13
B
1938
14
B
1975
14
B
2904
14
B
3570
14
B
4765
15
B
251879
16
B
2573
17
B
2742
17
B
3751
18
B
3124
21
B
5199
22
B
5533
22
B
3479
26
B
3513
26
B
3078
3
B
1722
3
B
3357
3
B
3538
32
B
1466
33
B
4236
34
B
4607
35
B
3768
58
The SAS System
1242 Saturday March 4 2006 3
Obs
rdmgroup
ID
changeweight
1
A
1198
-116
2
A
334
-11
3
A
758
-102
4
A
2436
-91
5
A
1503
-79
6
A
576
-75
7
A
2748
-75
8
A
1748
-72
9
A
2716
-72
10
A
2243
-69
11
A
2053
-59
12
A
2608
-59
13
A
335
-54
14
A
5035
-47
15
A
2135
-45
16
A
147
-35
17
A
1863
-32
18
A
921
-3
19
A
2144
-3
20
A
1151
-26
21
A
1259
-26
22
A
1767
-25
23
A
5150
-23
24
A
1750
-23
25
A
1322
-23
26
A
2111
-22
27
A
3017
-21
28
A
904
-21
29
A
1949
-21
30
A
2123
-21
31
A
3415
-2
32
A
3234
-16
33
A
548
-15
34
A
2120
-15
35
A
2778
-15
36
A
2658
-14
37
A
1952
-13
38
A
3179
-12
39
A
2569
-11
40
A
3662
-11
41
A
1512
-1
42
A
688
-09
43
A
1492
-09
44
A
410
-08
45
A
5474
-08
46
A
366
-07
47
A
4663
-06
48
A
2340
-06
49
A
556
-055
50
A
1935
-05
51
A
2353
-05
The SAS System
1242 Saturday March 4 2006 4
Obs
rdmgroup
ID
changeweight
52
A
593
-04
53
A
5328
-03
54
A
5579
-02
55
A
1264
0
56
A
2397
0
57
A
2593
0
58
A
5445
0
59
A
2163
01
60
A
5015
024
61
A
305
03
62
A
1496
05
63
A
4984
05
64
A
2942
08
65
A
1861
08
66
A
1069
09
67
A
1763
09
68
A
211
1
69
A
2724
1
70
A
3843
1
71
A
1186
11
72
A
2101
12
73
A
195
12
74
A
2878
12
75
A
983695
12
76
A
881
13
77
A
4520
13
78
A
3280
14
79
A
1319
15
80
A
720
158
81
A
1266
16
82
A
972
18
83
A
2281
18
84
A
2793
18
85
A
2771
19
86
A
3852
197
87
A
2940
27
88
A
5519
31
89
A
1369
34
90
A
1709
47
91
A
2187
54
92
A
165
63
93
A
717
114
94
A
2178
12
95
B
1282
-177
96
B
697
-134
97
B
365
-127
98
B
467
-123
99
B
2320
-122
100
B
2155
-112
101
B
1617
-95
102
B
2982
-94
The SAS System
1242 Saturday March 4 2006 5
Obs
rdmgroup
ID
changeweight
103
B
2963
-85
104
B
3487
-69
105
B
2875
-65
106
B
92224
-64
107
B
5569
-55
108
B
2736
-53
109
B
1694
-49
110
B
1365
-46
111
B
2752
-4
112
B
5659
-4
113
B
2268
-39
114
B
5264
-38
115
B
1021
-35
116
B
3100
-35
117
B
1636
-34
118
B
3537
-33
119
B
3721
-29
120
B
3057
-28
121
B
3027
-27
122
B
5668
-27
123
B
2125
-26
124
B
3087
-25
125
B
4521
-25
126
B
3273
-24
127
B
898619
-23
128
B
2201
-22
129
B
2607
-21
130
B
483
-2
131
B
2898
-19
132
B
5345
-19
133
B
5647
-19
134
B
1421
-18
135
B
3868
-18
136
B
5181
-18
137
B
5229
-18
138
B
3728
-16
139
B
3890
-16
140
B
2792
-155
141
B
1635
-15
142
B
4858
-15
143
B
5311
-15
144
B
2440
-14
145
B
2753
-14
146
B
3873
-14
147
B
1176
-135
148
B
5270
-13
149
B
2343
-12
150
B
2849
-12
151
B
3743
-12
152
B
812
-12
153
B
3210
-12
The SAS System
1242 Saturday March 4 2006 6
Obs
rdmgroup
ID
changeweight
154
B
5012
-11
155
B
5604
-11
156
B
917
-11
157
B
3639
-11
158
B
1399
-1
159
B
2189
-1
160
B
4866
-1
161
B
1586
-09
162
B
2486
-09
163
B
5322
-07
164
B
2605
-06
165
B
2984
-06
166
B
3010
-06
167
B
3083
-06
168
B
4647
-054
169
B
3263
-05
170
B
4242
-05
171
B
3354
-04
172
B
598
-02
173
B
1075
-02
174
B
3392
-02
175
B
4377
-02
176
B
3495
-01
177
B
3454
-01
178
B
1378
0
179
B
1747
0
180
B
2730
0
181
B
2919
0
182
B
3527
0
183
B
5475
0
184
B
585
01
185
B
2235
01
186
B
3278
01
187
B
4401
01
188
B
913
02
189
B
2463
02
190
B
5380
02
191
B
1566
03
192
B
3302
03
193
B
5253
03
194
B
1736
04
195
B
2224
04
196
B
2134
05
197
B
2893
05
198
B
3089
05
199
B
3289
05
200
B
385645
05
201
B
3025
06
202
B
4899
061
203
B
5528
07
204
B
5652
07
The SAS System
1242 Saturday March 4 2006 7
Obs
rdmgroup
ID
changeweight
205
B
5050
08
206
B
5542
08
207
B
2065
08
208
B
4724
09
209
B
1031
12
210
B
1107
12
211
B
1889
12
212
B
3446
12
213
B
155
13
214
B
2003
13
215
B
1938
14
216
B
1975
14
217
B
2904
14
218
B
3570
14
219
B
4765
15
220
B
251879
16
221
B
2573
17
222
B
2742
17
223
B
3751
18
224
B
3124
21
225
B
5199
22
226
B
5533
22
227
B
3479
26
228
B
3513
26
229
B
3078
3
230
B
1722
3
231
B
3357
3
232
B
3538
32
233
B
1466
33
234
B
4236
34
235
B
4607
35
236
B
3768
58
237
C
1485
-142
238
C
2121
-106
239
C
2729
-101
240
C
5402
-82
241
C
414828
-74
242
C
1325
-74
243
C
2877
-737
244
C
350
-67
245
C
1294
-66
246
C
2853
-63
247
C
2815
-62
248
C
5276
-62
249
C
5562
-57
250
C
3647
-56
251
C
3028
-51
252
C
2099
-5
253
C
1757
-48
254
C
959
-46
255
C
92332
-42
The SAS System
1242 Saturday March 4 2006 8
Obs
rdmgroup
ID
changeweight
256
C
3744
-4
257
C
855
-392
258
C
3098
-39
259
C
1320
-39
260
C
5185
-38
261
C
519
-37
262
C
2588
-37
263
C
2629
-37
264
C
815
-35
265
C
2579
-34
266
C
1840
-31
267
C
1567
-27
268
C
2745
-26
269
C
2922
-24
270
C
1679
-23
271
C
3275
-23
272
C
4210
-22
273
C
1924
-21
274
C
5444
-2
275
C
1800
-19
276
C
2400
-19
277
C
507
-18
278
C
1008
-18
279
C
5517
-18
280
C
2429
-16
281
C
2867
-16
282
C
283
-15
283
C
1944
-14
284
C
5302
-11
285
C
1298
-1
286
C
1825
-09
287
C
2052
-09
288
C
660512
-09
289
C
1882
-08
290
C
5228
-08
291
C
1312
-07
292
C
2909
-07
293
C
3013
-07
294
C
3363
-07
295
C
5719
-06
296
C
2150
-04
297
C
4979
-02
298
C
5658
-01
299
C
5525
-005
300
C
5076
0
301
C
3285
01
302
C
197
024
303
C
468
06
304
C
2410
06
305
C
3603
06
306
C
3668
11
The SAS System
1242 Saturday March 4 2006 9
Obs
rdmgroup
ID
changeweight
307
C
614
12
308
C
1758
12
309
C
5431
14
310
C
3019
16
311
C
4493
16
312
C
3292
18
313
C
630
19
314
C
2172
2
315
C
4588
21
316
C
5336
21
317
C
3549
24
318
C
2603
24
319
C
3531
27
320
C
4893
29
321
C
712
3
322
C
4655
38
323
C
1568
43
324
C
2132
52
325
D
3780
-99
326
D
3410
-948
327
D
3265
-68
328
D
2659
-68
329
D
5039
-67
330
D
5649
-63
331
D
5512
-56
332
D
1078
-55
333
D
1868
-5
334
D
3231
-48
335
D
1676
-47
336
D
3271
-47
337
D
571
-45
338
D
3430
-44
339
D
1585
-4
340
D
5441
-4
341
D
1096
-39
342
D
1519
-39
343
D
600
-37
344
D
4208
-37
345
D
1734
-35
346
D
1939
-34
347
D
5204
-33
348
D
3476
-32
349
D
1820
-27
350
D
2780
-27
351
D
5340
-27
352
D
2261
-25
353
D
2735
-23
354
D
1372
-23
355
D
4714
-21
356
D
732
-205
357
D
1695
-2
The SAS System
1242 Saturday March 4 2006 10
Obs
rdmgroup
ID
changeweight
358
D
1582
-19
359
D
1846
-18
360
D
2763
-17
361
D
2905
-17
362
D
945
-15
363
D
1562
-15
364
D
2936
-15
365
D
1081
-13
366
D
4807
-13
367
D
1068
-12
368
D
3187
-12
369
D
1578
-11
370
D
1958
-11
371
D
1279
-1
372
D
3566
-1
373
D
5478
-1
374
D
499
-09
375
D
2036
-09
376
D
2103
-09
377
D
3161
-09
378
D
716
-09
379
D
249
-08
380
D
3132
-08
381
D
1896
-07
382
D
2884
-07
383
D
3034
-06
384
D
3480
-06
385
D
1413
-04
386
D
3767
-04
387
D
2098
-04
388
D
2223
-03
389
D
343
-02
390
D
1157
-02
391
D
3737
-01
392
D
874
0
393
D
1181
0
394
D
1797
0
395
D
2118
0
396
D
337
03
397
D
664
04
398
D
2238
05
399
D
3586
05
400
D
4773
06
401
D
3872
07
402
D
990294
07
403
D
3030
1
404
D
3391
1
405
D
5300
11
406
D
288
11
407
D
2925
12
408
D
5451
12
The SAS System
1242 Saturday March 4 2006 11
Obs
rdmgroup
ID
changeweight
409
D
521
12
410
D
2568
17
411
D
1570
19
412
D
3031
21
413
D
5674
23
414
D
5237
23
415
D
2088
3
416
D
2664
37
417
D
2487
41
418
D
1589
42
419
D
3894
47
420
D
681
6
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
Quality of Life Measures
Change in Energy
521
1225 1158
1442
02468
10121416
Control 72 minutes 136 minutes 192 minutes
VT
Study Groups
Cheesy Story Time
Regular Aerobic Exercise
More is better but something is much better than nothing
Exercise Alone and Weight
Change in Fitness
-17
38
67
91
-4
-2
0
2
4
6
8
10
Control 72 minutes 136 minutes 192 minutes
Perc
ent C
hang
e Fi
tnes
s
Study Groups
-10
-5
0
5
10
Cha
nge
Wei
ght (
kg)
Church et al PLoS ONE 20094(2)e4515
Individual Change in Weight
Chart4
Change Weight (kg)
raw
Data by Group
Fig by group
Fig by group
Group a
Mean Change = -091 kg
38
Change Weight (kg)
Group b
Mean Change = -135 kg
Predicted Mean Change = -1 kg
37
Change Weight (kg)
Group c
Mean Change = -193 kg
Predicted Mean Change = -2 kg
27
Change Weight (kg)
Group d
Mean Change = -135 kg
Predicted Mean Change = -3 kg
26
Change Weight (kg)
Change in Weight
-13
-19
-13
-3
-25
-2
-15
-1
-05
0
4 KKW 8 KKW 12 KKW
Exercise Dose
Wei
ght C
hang
e (K
g)
Predicted Weight Loss Actual Weight Loss
Church et al PLoS ONE 20094(2)e4515
Chart1
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Data
Sheet3
Sheet3
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Figs
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Weight Loss
95 CI
Difference
95 CI
Prelanance of expected - actual gt 1
perc Diff
Predicted
Actual
Low
High
Low
High
4 KKW
-102
-132
-186
-0788
-029
-083
025
447
124
8 KKW
-195
-191
-26
-123
-002
-071
067
449
995
12 KKW
-262
-129
-195
-063
136
069
203
255
42
054
0532
054
054
069
068
069
069
066
066
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
-142
-106
-101
-82
-74
-74
-737
-67
-66
-63
-62
-62
-57
-56
-51
-5
-48
-46
-42
-4
-392
-39
-39
-38
-37
-37
-37
-35
-34
-31
-27
-26
-24
-23
-23
-22
-21
-2
-19
-19
-18
-18
-18
-16
-16
-15
-14
-11
-1
-09
-09
-09
-08
-08
-07
-07
-07
-07
-06
-04
-02
-01
-005
0
01
024
06
06
06
11
12
12
14
16
16
18
19
2
21
21
24
24
27
29
3
38
43
52
-177
-134
-127
-123
-122
-112
-95
-94
-85
-69
-65
-64
-55
-53
-49
-46
-4
-4
-39
-38
-35
-35
-34
-33
-29
-28
-27
-27
-26
-25
-25
-24
-23
-22
-21
-2
-19
-19
-19
-18
-18
-18
-18
-16
-16
-155
-15
-15
-15
-14
-14
-14
-135
-13
-12
-12
-12
-12
-12
-11
-11
-11
-11
-1
-1
-1
-09
-09
-07
-06
-06
-06
-06
-054
-05
-05
-04
-02
-02
-02
-02
-01
-01
0
0
0
0
0
0
01
01
01
01
02
02
02
03
03
03
04
04
05
05
05
05
05
06
061
07
07
08
08
08
09
12
12
12
12
13
13
14
14
14
14
15
16
17
17
18
21
22
22
26
26
3
3
3
32
33
34
35
58
-116
-11
-102
-91
-79
-75
-75
-72
-72
-69
-59
-59
-54
-47
-45
-35
-32
-3
-3
-26
-26
-25
-23
-23
-23
-22
-21
-21
-21
-21
-2
-16
-15
-15
-15
-14
-13
-12
-11
-11
-1
-09
-09
-08
-08
-07
-06
-06
-055
-05
-05
-04
-03
-02
0
0
0
0
01
024
03
05
05
08
08
09
09
1
1
1
11
12
12
12
12
13
13
14
15
158
16
18
18
18
19
197
27
31
34
47
54
63
114
12
ID
Change KG
ID
Change KG
ID
Change KG
ID
Change KG
A
1198
-116
B
1282
-177
C
1485
-142
D
3780
-99
A
334
-11
B
697
-134
C
2121
-106
D
3410
-948
A
758
-102
B
365
-127
C
2729
-101
D
3265
-68
A
2436
-91
B
467
-123
C
5402
-82
D
2659
-68
A
1503
-79
B
2320
-122
C
414828
-74
D
5039
-67
A
576
-75
B
2155
-112
C
1325
-74
D
5649
-63
A
2748
-75
B
1617
-95
C
2877
-737
D
5512
-56
A
1748
-72
B
2982
-94
C
350
-67
D
1078
-55
A
2716
-72
B
2963
-85
C
1294
-66
D
1868
-5
A
2243
-69
B
3487
-69
C
2853
-63
D
3231
-48
A
2053
-59
B
2875
-65
C
2815
-62
D
1676
-47
A
2608
-59
B
92224
-64
C
5276
-62
D
3271
-47
A
335
-54
B
5569
-55
C
5562
-57
D
571
-45
A
5035
-47
B
2736
-53
C
3647
-56
D
3430
-44
A
2135
-45
B
1694
-49
C
3028
-51
D
1585
-4
A
147
-35
B
1365
-46
C
2099
-5
D
5441
-4
A
1863
-32
B
2752
-4
C
1757
-48
D
1096
-39
A
921
-3
B
5659
-4
C
959
-46
D
1519
-39
A
2144
-3
B
2268
-39
C
92332
-42
D
600
-37
A
1151
-26
B
5264
-38
C
3744
-4
D
4208
-37
A
1259
-26
B
1021
-35
C
855
-392
D
1734
-35
A
1767
-25
B
3100
-35
C
3098
-39
D
1939
-34
A
5150
-23
B
1636
-34
C
1320
-39
D
5204
-33
A
1750
-23
B
3537
-33
C
5185
-38
D
3476
-32
A
1322
-23
B
3721
-29
C
519
-37
D
1820
-27
A
2111
-22
B
3057
-28
C
2588
-37
D
2780
-27
A
3017
-21
B
3027
-27
C
2629
-37
D
5340
-27
A
904
-21
B
5668
-27
C
815
-35
D
2261
-25
A
1949
-21
B
2125
-26
C
2579
-34
D
2735
-23
A
2123
-21
B
3087
-25
C
1840
-31
D
1372
-23
A
3415
-2
B
4521
-25
C
1567
-27
D
4714
-21
A
3234
-16
B
3273
-24
C
2745
-26
D
732
-205
A
548
-15
B
898619
-23
C
2922
-24
D
1695
-2
A
2120
-15
B
2201
-22
C
1679
-23
D
1582
-19
A
2778
-15
B
2607
-21
C
3275
-23
D
1846
-18
A
2658
-14
B
483
-2
C
4210
-22
D
2763
-17
A
1952
-13
B
2898
-19
C
1924
-21
D
2905
-17
A
3179
-12
B
5345
-19
C
5444
-2
D
945
-15
A
2569
-11
B
5647
-19
C
1800
-19
D
1562
-15
A
3662
-11
B
1421
-18
C
2400
-19
D
2936
-15
A
1512
-1
B
3868
-18
C
507
-18
D
1081
-13
A
688
-09
B
5181
-18
C
1008
-18
D
4807
-13
A
1492
-09
B
5229
-18
C
5517
-18
D
1068
-12
A
410
-08
B
3728
-16
C
2429
-16
D
3187
-12
A
5474
-08
B
3890
-16
C
2867
-16
D
1578
-11
A
366
-07
B
2792
-155
C
283
-15
D
1958
-11
A
4663
-06
B
1635
-15
C
1944
-14
D
1279
-1
A
2340
-06
B
4858
-15
C
5302
-11
D
3566
-1
A
556
-055
B
5311
-15
C
1298
-1
D
5478
-1
A
1935
-05
B
2440
-14
C
1825
-09
D
499
-09
A
2353
-05
B
2753
-14
C
2052
-09
D
2036
-09
A
593
-04
B
3873
-14
C
660512
-09
D
2103
-09
A
5328
-03
B
1176
-135
C
1882
-08
D
3161
-09
A
5579
-02
B
5270
-13
C
5228
-08
D
716
-09
A
1264
0
B
2343
-12
C
1312
-07
D
249
-08
A
2397
0
B
2849
-12
C
2909
-07
D
3132
-08
A
2593
0
B
3743
-12
C
3013
-07
D
1896
-07
A
5445
0
B
812
-12
C
3363
-07
D
2884
-07
A
2163
01
B
3210
-12
C
5719
-06
D
3034
-06
A
5015
024
B
5012
-11
C
2150
-04
D
3480
-06
A
305
03
B
5604
-11
C
4979
-02
D
1413
-04
A
1496
05
B
917
-11
C
5658
-01
D
3767
-04
A
4984
05
B
3639
-11
C
5525
-005
D
2098
-04
A
2942
08
B
1399
-1
C
5076
0
D
2223
-03
A
1861
08
B
2189
-1
C
3285
01
D
343
-02
A
1069
09
B
4866
-1
C
197
024
D
1157
-02
A
1763
09
B
1586
-09
C
468
06
D
3737
-01
A
211
1
B
2486
-09
C
2410
06
D
874
0
A
2724
1
B
5322
-07
C
3603
06
D
1181
0
A
3843
1
B
2605
-06
C
3668
11
D
1797
0
A
1186
11
B
2984
-06
C
614
12
D
2118
0
A
2101
12
B
3010
-06
C
1758
12
D
337
03
A
195
12
B
3083
-06
C
5431
14
D
664
04
A
2878
12
B
4647
-054
C
3019
16
D
2238
05
A
983695
12
B
3263
-05
C
4493
16
D
3586
05
A
881
13
B
4242
-05
C
3292
18
D
4773
06
A
4520
13
B
3354
-04
C
630
19
D
3872
07
A
3280
14
B
598
-02
C
2172
2
D
990294
07
A
1319
15
B
1075
-02
C
4588
21
D
3030
1
A
720
158
B
3392
-02
C
5336
21
D
3391
1
A
1266
16
B
4377
-02
C
3549
24
D
5300
11
A
972
18
B
3495
-01
C
2603
24
D
288
11
A
2281
18
B
3454
-01
C
3531
27
D
2925
12
A
2793
18
B
1378
0
C
4893
29
D
5451
12
A
2771
19
B
1747
0
C
712
3
D
521
12
A
3852
197
B
2730
0
C
4655
38
D
2568
17
A
2940
27
B
2919
0
C
1568
43
D
1570
19
A
5519
31
B
3527
0
C
2132
52
D
3031
21
A
1369
34
B
5475
0
D
5674
23
A
1709
47
B
585
01
D
5237
23
A
2187
54
B
2235
01
D
2088
3
A
165
63
B
3278
01
D
2664
37
A
717
114
B
4401
01
D
2487
41
A
2178
12
B
913
02
D
1589
42
B
2463
02
D
3894
47
B
5380
02
D
681
6
B
1566
03
B
3302
03
B
5253
03
B
1736
04
B
2224
04
B
2134
05
B
2893
05
B
3089
05
B
3289
05
B
385645
05
B
3025
06
B
4899
061
B
5528
07
B
5652
07
B
5050
08
B
5542
08
B
2065
08
B
4724
09
B
1031
12
B
1107
12
B
1889
12
B
3446
12
B
155
13
B
2003
13
B
1938
14
B
1975
14
B
2904
14
B
3570
14
B
4765
15
B
251879
16
B
2573
17
B
2742
17
B
3751
18
B
3124
21
B
5199
22
B
5533
22
B
3479
26
B
3513
26
B
3078
3
B
1722
3
B
3357
3
B
3538
32
B
1466
33
B
4236
34
B
4607
35
B
3768
58
The SAS System
1242 Saturday March 4 2006 3
Obs
rdmgroup
ID
changeweight
1
A
1198
-116
2
A
334
-11
3
A
758
-102
4
A
2436
-91
5
A
1503
-79
6
A
576
-75
7
A
2748
-75
8
A
1748
-72
9
A
2716
-72
10
A
2243
-69
11
A
2053
-59
12
A
2608
-59
13
A
335
-54
14
A
5035
-47
15
A
2135
-45
16
A
147
-35
17
A
1863
-32
18
A
921
-3
19
A
2144
-3
20
A
1151
-26
21
A
1259
-26
22
A
1767
-25
23
A
5150
-23
24
A
1750
-23
25
A
1322
-23
26
A
2111
-22
27
A
3017
-21
28
A
904
-21
29
A
1949
-21
30
A
2123
-21
31
A
3415
-2
32
A
3234
-16
33
A
548
-15
34
A
2120
-15
35
A
2778
-15
36
A
2658
-14
37
A
1952
-13
38
A
3179
-12
39
A
2569
-11
40
A
3662
-11
41
A
1512
-1
42
A
688
-09
43
A
1492
-09
44
A
410
-08
45
A
5474
-08
46
A
366
-07
47
A
4663
-06
48
A
2340
-06
49
A
556
-055
50
A
1935
-05
51
A
2353
-05
The SAS System
1242 Saturday March 4 2006 4
Obs
rdmgroup
ID
changeweight
52
A
593
-04
53
A
5328
-03
54
A
5579
-02
55
A
1264
0
56
A
2397
0
57
A
2593
0
58
A
5445
0
59
A
2163
01
60
A
5015
024
61
A
305
03
62
A
1496
05
63
A
4984
05
64
A
2942
08
65
A
1861
08
66
A
1069
09
67
A
1763
09
68
A
211
1
69
A
2724
1
70
A
3843
1
71
A
1186
11
72
A
2101
12
73
A
195
12
74
A
2878
12
75
A
983695
12
76
A
881
13
77
A
4520
13
78
A
3280
14
79
A
1319
15
80
A
720
158
81
A
1266
16
82
A
972
18
83
A
2281
18
84
A
2793
18
85
A
2771
19
86
A
3852
197
87
A
2940
27
88
A
5519
31
89
A
1369
34
90
A
1709
47
91
A
2187
54
92
A
165
63
93
A
717
114
94
A
2178
12
95
B
1282
-177
96
B
697
-134
97
B
365
-127
98
B
467
-123
99
B
2320
-122
100
B
2155
-112
101
B
1617
-95
102
B
2982
-94
The SAS System
1242 Saturday March 4 2006 5
Obs
rdmgroup
ID
changeweight
103
B
2963
-85
104
B
3487
-69
105
B
2875
-65
106
B
92224
-64
107
B
5569
-55
108
B
2736
-53
109
B
1694
-49
110
B
1365
-46
111
B
2752
-4
112
B
5659
-4
113
B
2268
-39
114
B
5264
-38
115
B
1021
-35
116
B
3100
-35
117
B
1636
-34
118
B
3537
-33
119
B
3721
-29
120
B
3057
-28
121
B
3027
-27
122
B
5668
-27
123
B
2125
-26
124
B
3087
-25
125
B
4521
-25
126
B
3273
-24
127
B
898619
-23
128
B
2201
-22
129
B
2607
-21
130
B
483
-2
131
B
2898
-19
132
B
5345
-19
133
B
5647
-19
134
B
1421
-18
135
B
3868
-18
136
B
5181
-18
137
B
5229
-18
138
B
3728
-16
139
B
3890
-16
140
B
2792
-155
141
B
1635
-15
142
B
4858
-15
143
B
5311
-15
144
B
2440
-14
145
B
2753
-14
146
B
3873
-14
147
B
1176
-135
148
B
5270
-13
149
B
2343
-12
150
B
2849
-12
151
B
3743
-12
152
B
812
-12
153
B
3210
-12
The SAS System
1242 Saturday March 4 2006 6
Obs
rdmgroup
ID
changeweight
154
B
5012
-11
155
B
5604
-11
156
B
917
-11
157
B
3639
-11
158
B
1399
-1
159
B
2189
-1
160
B
4866
-1
161
B
1586
-09
162
B
2486
-09
163
B
5322
-07
164
B
2605
-06
165
B
2984
-06
166
B
3010
-06
167
B
3083
-06
168
B
4647
-054
169
B
3263
-05
170
B
4242
-05
171
B
3354
-04
172
B
598
-02
173
B
1075
-02
174
B
3392
-02
175
B
4377
-02
176
B
3495
-01
177
B
3454
-01
178
B
1378
0
179
B
1747
0
180
B
2730
0
181
B
2919
0
182
B
3527
0
183
B
5475
0
184
B
585
01
185
B
2235
01
186
B
3278
01
187
B
4401
01
188
B
913
02
189
B
2463
02
190
B
5380
02
191
B
1566
03
192
B
3302
03
193
B
5253
03
194
B
1736
04
195
B
2224
04
196
B
2134
05
197
B
2893
05
198
B
3089
05
199
B
3289
05
200
B
385645
05
201
B
3025
06
202
B
4899
061
203
B
5528
07
204
B
5652
07
The SAS System
1242 Saturday March 4 2006 7
Obs
rdmgroup
ID
changeweight
205
B
5050
08
206
B
5542
08
207
B
2065
08
208
B
4724
09
209
B
1031
12
210
B
1107
12
211
B
1889
12
212
B
3446
12
213
B
155
13
214
B
2003
13
215
B
1938
14
216
B
1975
14
217
B
2904
14
218
B
3570
14
219
B
4765
15
220
B
251879
16
221
B
2573
17
222
B
2742
17
223
B
3751
18
224
B
3124
21
225
B
5199
22
226
B
5533
22
227
B
3479
26
228
B
3513
26
229
B
3078
3
230
B
1722
3
231
B
3357
3
232
B
3538
32
233
B
1466
33
234
B
4236
34
235
B
4607
35
236
B
3768
58
237
C
1485
-142
238
C
2121
-106
239
C
2729
-101
240
C
5402
-82
241
C
414828
-74
242
C
1325
-74
243
C
2877
-737
244
C
350
-67
245
C
1294
-66
246
C
2853
-63
247
C
2815
-62
248
C
5276
-62
249
C
5562
-57
250
C
3647
-56
251
C
3028
-51
252
C
2099
-5
253
C
1757
-48
254
C
959
-46
255
C
92332
-42
The SAS System
1242 Saturday March 4 2006 8
Obs
rdmgroup
ID
changeweight
256
C
3744
-4
257
C
855
-392
258
C
3098
-39
259
C
1320
-39
260
C
5185
-38
261
C
519
-37
262
C
2588
-37
263
C
2629
-37
264
C
815
-35
265
C
2579
-34
266
C
1840
-31
267
C
1567
-27
268
C
2745
-26
269
C
2922
-24
270
C
1679
-23
271
C
3275
-23
272
C
4210
-22
273
C
1924
-21
274
C
5444
-2
275
C
1800
-19
276
C
2400
-19
277
C
507
-18
278
C
1008
-18
279
C
5517
-18
280
C
2429
-16
281
C
2867
-16
282
C
283
-15
283
C
1944
-14
284
C
5302
-11
285
C
1298
-1
286
C
1825
-09
287
C
2052
-09
288
C
660512
-09
289
C
1882
-08
290
C
5228
-08
291
C
1312
-07
292
C
2909
-07
293
C
3013
-07
294
C
3363
-07
295
C
5719
-06
296
C
2150
-04
297
C
4979
-02
298
C
5658
-01
299
C
5525
-005
300
C
5076
0
301
C
3285
01
302
C
197
024
303
C
468
06
304
C
2410
06
305
C
3603
06
306
C
3668
11
The SAS System
1242 Saturday March 4 2006 9
Obs
rdmgroup
ID
changeweight
307
C
614
12
308
C
1758
12
309
C
5431
14
310
C
3019
16
311
C
4493
16
312
C
3292
18
313
C
630
19
314
C
2172
2
315
C
4588
21
316
C
5336
21
317
C
3549
24
318
C
2603
24
319
C
3531
27
320
C
4893
29
321
C
712
3
322
C
4655
38
323
C
1568
43
324
C
2132
52
325
D
3780
-99
326
D
3410
-948
327
D
3265
-68
328
D
2659
-68
329
D
5039
-67
330
D
5649
-63
331
D
5512
-56
332
D
1078
-55
333
D
1868
-5
334
D
3231
-48
335
D
1676
-47
336
D
3271
-47
337
D
571
-45
338
D
3430
-44
339
D
1585
-4
340
D
5441
-4
341
D
1096
-39
342
D
1519
-39
343
D
600
-37
344
D
4208
-37
345
D
1734
-35
346
D
1939
-34
347
D
5204
-33
348
D
3476
-32
349
D
1820
-27
350
D
2780
-27
351
D
5340
-27
352
D
2261
-25
353
D
2735
-23
354
D
1372
-23
355
D
4714
-21
356
D
732
-205
357
D
1695
-2
The SAS System
1242 Saturday March 4 2006 10
Obs
rdmgroup
ID
changeweight
358
D
1582
-19
359
D
1846
-18
360
D
2763
-17
361
D
2905
-17
362
D
945
-15
363
D
1562
-15
364
D
2936
-15
365
D
1081
-13
366
D
4807
-13
367
D
1068
-12
368
D
3187
-12
369
D
1578
-11
370
D
1958
-11
371
D
1279
-1
372
D
3566
-1
373
D
5478
-1
374
D
499
-09
375
D
2036
-09
376
D
2103
-09
377
D
3161
-09
378
D
716
-09
379
D
249
-08
380
D
3132
-08
381
D
1896
-07
382
D
2884
-07
383
D
3034
-06
384
D
3480
-06
385
D
1413
-04
386
D
3767
-04
387
D
2098
-04
388
D
2223
-03
389
D
343
-02
390
D
1157
-02
391
D
3737
-01
392
D
874
0
393
D
1181
0
394
D
1797
0
395
D
2118
0
396
D
337
03
397
D
664
04
398
D
2238
05
399
D
3586
05
400
D
4773
06
401
D
3872
07
402
D
990294
07
403
D
3030
1
404
D
3391
1
405
D
5300
11
406
D
288
11
407
D
2925
12
408
D
5451
12
The SAS System
1242 Saturday March 4 2006 11
Obs
rdmgroup
ID
changeweight
409
D
521
12
410
D
2568
17
411
D
1570
19
412
D
3031
21
413
D
5674
23
414
D
5237
23
415
D
2088
3
416
D
2664
37
417
D
2487
41
418
D
1589
42
419
D
3894
47
420
D
681
6
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
Change in Energy
521
1225 1158
1442
02468
10121416
Control 72 minutes 136 minutes 192 minutes
VT
Study Groups
Cheesy Story Time
Regular Aerobic Exercise
More is better but something is much better than nothing
Exercise Alone and Weight
Change in Fitness
-17
38
67
91
-4
-2
0
2
4
6
8
10
Control 72 minutes 136 minutes 192 minutes
Perc
ent C
hang
e Fi
tnes
s
Study Groups
-10
-5
0
5
10
Cha
nge
Wei
ght (
kg)
Church et al PLoS ONE 20094(2)e4515
Individual Change in Weight
Chart4
Change Weight (kg)
raw
Data by Group
Fig by group
Fig by group
Group a
Mean Change = -091 kg
38
Change Weight (kg)
Group b
Mean Change = -135 kg
Predicted Mean Change = -1 kg
37
Change Weight (kg)
Group c
Mean Change = -193 kg
Predicted Mean Change = -2 kg
27
Change Weight (kg)
Group d
Mean Change = -135 kg
Predicted Mean Change = -3 kg
26
Change Weight (kg)
Change in Weight
-13
-19
-13
-3
-25
-2
-15
-1
-05
0
4 KKW 8 KKW 12 KKW
Exercise Dose
Wei
ght C
hang
e (K
g)
Predicted Weight Loss Actual Weight Loss
Church et al PLoS ONE 20094(2)e4515
Chart1
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Data
Sheet3
Sheet3
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Figs
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Weight Loss
95 CI
Difference
95 CI
Prelanance of expected - actual gt 1
perc Diff
Predicted
Actual
Low
High
Low
High
4 KKW
-102
-132
-186
-0788
-029
-083
025
447
124
8 KKW
-195
-191
-26
-123
-002
-071
067
449
995
12 KKW
-262
-129
-195
-063
136
069
203
255
42
054
0532
054
054
069
068
069
069
066
066
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
-142
-106
-101
-82
-74
-74
-737
-67
-66
-63
-62
-62
-57
-56
-51
-5
-48
-46
-42
-4
-392
-39
-39
-38
-37
-37
-37
-35
-34
-31
-27
-26
-24
-23
-23
-22
-21
-2
-19
-19
-18
-18
-18
-16
-16
-15
-14
-11
-1
-09
-09
-09
-08
-08
-07
-07
-07
-07
-06
-04
-02
-01
-005
0
01
024
06
06
06
11
12
12
14
16
16
18
19
2
21
21
24
24
27
29
3
38
43
52
-177
-134
-127
-123
-122
-112
-95
-94
-85
-69
-65
-64
-55
-53
-49
-46
-4
-4
-39
-38
-35
-35
-34
-33
-29
-28
-27
-27
-26
-25
-25
-24
-23
-22
-21
-2
-19
-19
-19
-18
-18
-18
-18
-16
-16
-155
-15
-15
-15
-14
-14
-14
-135
-13
-12
-12
-12
-12
-12
-11
-11
-11
-11
-1
-1
-1
-09
-09
-07
-06
-06
-06
-06
-054
-05
-05
-04
-02
-02
-02
-02
-01
-01
0
0
0
0
0
0
01
01
01
01
02
02
02
03
03
03
04
04
05
05
05
05
05
06
061
07
07
08
08
08
09
12
12
12
12
13
13
14
14
14
14
15
16
17
17
18
21
22
22
26
26
3
3
3
32
33
34
35
58
-116
-11
-102
-91
-79
-75
-75
-72
-72
-69
-59
-59
-54
-47
-45
-35
-32
-3
-3
-26
-26
-25
-23
-23
-23
-22
-21
-21
-21
-21
-2
-16
-15
-15
-15
-14
-13
-12
-11
-11
-1
-09
-09
-08
-08
-07
-06
-06
-055
-05
-05
-04
-03
-02
0
0
0
0
01
024
03
05
05
08
08
09
09
1
1
1
11
12
12
12
12
13
13
14
15
158
16
18
18
18
19
197
27
31
34
47
54
63
114
12
ID
Change KG
ID
Change KG
ID
Change KG
ID
Change KG
A
1198
-116
B
1282
-177
C
1485
-142
D
3780
-99
A
334
-11
B
697
-134
C
2121
-106
D
3410
-948
A
758
-102
B
365
-127
C
2729
-101
D
3265
-68
A
2436
-91
B
467
-123
C
5402
-82
D
2659
-68
A
1503
-79
B
2320
-122
C
414828
-74
D
5039
-67
A
576
-75
B
2155
-112
C
1325
-74
D
5649
-63
A
2748
-75
B
1617
-95
C
2877
-737
D
5512
-56
A
1748
-72
B
2982
-94
C
350
-67
D
1078
-55
A
2716
-72
B
2963
-85
C
1294
-66
D
1868
-5
A
2243
-69
B
3487
-69
C
2853
-63
D
3231
-48
A
2053
-59
B
2875
-65
C
2815
-62
D
1676
-47
A
2608
-59
B
92224
-64
C
5276
-62
D
3271
-47
A
335
-54
B
5569
-55
C
5562
-57
D
571
-45
A
5035
-47
B
2736
-53
C
3647
-56
D
3430
-44
A
2135
-45
B
1694
-49
C
3028
-51
D
1585
-4
A
147
-35
B
1365
-46
C
2099
-5
D
5441
-4
A
1863
-32
B
2752
-4
C
1757
-48
D
1096
-39
A
921
-3
B
5659
-4
C
959
-46
D
1519
-39
A
2144
-3
B
2268
-39
C
92332
-42
D
600
-37
A
1151
-26
B
5264
-38
C
3744
-4
D
4208
-37
A
1259
-26
B
1021
-35
C
855
-392
D
1734
-35
A
1767
-25
B
3100
-35
C
3098
-39
D
1939
-34
A
5150
-23
B
1636
-34
C
1320
-39
D
5204
-33
A
1750
-23
B
3537
-33
C
5185
-38
D
3476
-32
A
1322
-23
B
3721
-29
C
519
-37
D
1820
-27
A
2111
-22
B
3057
-28
C
2588
-37
D
2780
-27
A
3017
-21
B
3027
-27
C
2629
-37
D
5340
-27
A
904
-21
B
5668
-27
C
815
-35
D
2261
-25
A
1949
-21
B
2125
-26
C
2579
-34
D
2735
-23
A
2123
-21
B
3087
-25
C
1840
-31
D
1372
-23
A
3415
-2
B
4521
-25
C
1567
-27
D
4714
-21
A
3234
-16
B
3273
-24
C
2745
-26
D
732
-205
A
548
-15
B
898619
-23
C
2922
-24
D
1695
-2
A
2120
-15
B
2201
-22
C
1679
-23
D
1582
-19
A
2778
-15
B
2607
-21
C
3275
-23
D
1846
-18
A
2658
-14
B
483
-2
C
4210
-22
D
2763
-17
A
1952
-13
B
2898
-19
C
1924
-21
D
2905
-17
A
3179
-12
B
5345
-19
C
5444
-2
D
945
-15
A
2569
-11
B
5647
-19
C
1800
-19
D
1562
-15
A
3662
-11
B
1421
-18
C
2400
-19
D
2936
-15
A
1512
-1
B
3868
-18
C
507
-18
D
1081
-13
A
688
-09
B
5181
-18
C
1008
-18
D
4807
-13
A
1492
-09
B
5229
-18
C
5517
-18
D
1068
-12
A
410
-08
B
3728
-16
C
2429
-16
D
3187
-12
A
5474
-08
B
3890
-16
C
2867
-16
D
1578
-11
A
366
-07
B
2792
-155
C
283
-15
D
1958
-11
A
4663
-06
B
1635
-15
C
1944
-14
D
1279
-1
A
2340
-06
B
4858
-15
C
5302
-11
D
3566
-1
A
556
-055
B
5311
-15
C
1298
-1
D
5478
-1
A
1935
-05
B
2440
-14
C
1825
-09
D
499
-09
A
2353
-05
B
2753
-14
C
2052
-09
D
2036
-09
A
593
-04
B
3873
-14
C
660512
-09
D
2103
-09
A
5328
-03
B
1176
-135
C
1882
-08
D
3161
-09
A
5579
-02
B
5270
-13
C
5228
-08
D
716
-09
A
1264
0
B
2343
-12
C
1312
-07
D
249
-08
A
2397
0
B
2849
-12
C
2909
-07
D
3132
-08
A
2593
0
B
3743
-12
C
3013
-07
D
1896
-07
A
5445
0
B
812
-12
C
3363
-07
D
2884
-07
A
2163
01
B
3210
-12
C
5719
-06
D
3034
-06
A
5015
024
B
5012
-11
C
2150
-04
D
3480
-06
A
305
03
B
5604
-11
C
4979
-02
D
1413
-04
A
1496
05
B
917
-11
C
5658
-01
D
3767
-04
A
4984
05
B
3639
-11
C
5525
-005
D
2098
-04
A
2942
08
B
1399
-1
C
5076
0
D
2223
-03
A
1861
08
B
2189
-1
C
3285
01
D
343
-02
A
1069
09
B
4866
-1
C
197
024
D
1157
-02
A
1763
09
B
1586
-09
C
468
06
D
3737
-01
A
211
1
B
2486
-09
C
2410
06
D
874
0
A
2724
1
B
5322
-07
C
3603
06
D
1181
0
A
3843
1
B
2605
-06
C
3668
11
D
1797
0
A
1186
11
B
2984
-06
C
614
12
D
2118
0
A
2101
12
B
3010
-06
C
1758
12
D
337
03
A
195
12
B
3083
-06
C
5431
14
D
664
04
A
2878
12
B
4647
-054
C
3019
16
D
2238
05
A
983695
12
B
3263
-05
C
4493
16
D
3586
05
A
881
13
B
4242
-05
C
3292
18
D
4773
06
A
4520
13
B
3354
-04
C
630
19
D
3872
07
A
3280
14
B
598
-02
C
2172
2
D
990294
07
A
1319
15
B
1075
-02
C
4588
21
D
3030
1
A
720
158
B
3392
-02
C
5336
21
D
3391
1
A
1266
16
B
4377
-02
C
3549
24
D
5300
11
A
972
18
B
3495
-01
C
2603
24
D
288
11
A
2281
18
B
3454
-01
C
3531
27
D
2925
12
A
2793
18
B
1378
0
C
4893
29
D
5451
12
A
2771
19
B
1747
0
C
712
3
D
521
12
A
3852
197
B
2730
0
C
4655
38
D
2568
17
A
2940
27
B
2919
0
C
1568
43
D
1570
19
A
5519
31
B
3527
0
C
2132
52
D
3031
21
A
1369
34
B
5475
0
D
5674
23
A
1709
47
B
585
01
D
5237
23
A
2187
54
B
2235
01
D
2088
3
A
165
63
B
3278
01
D
2664
37
A
717
114
B
4401
01
D
2487
41
A
2178
12
B
913
02
D
1589
42
B
2463
02
D
3894
47
B
5380
02
D
681
6
B
1566
03
B
3302
03
B
5253
03
B
1736
04
B
2224
04
B
2134
05
B
2893
05
B
3089
05
B
3289
05
B
385645
05
B
3025
06
B
4899
061
B
5528
07
B
5652
07
B
5050
08
B
5542
08
B
2065
08
B
4724
09
B
1031
12
B
1107
12
B
1889
12
B
3446
12
B
155
13
B
2003
13
B
1938
14
B
1975
14
B
2904
14
B
3570
14
B
4765
15
B
251879
16
B
2573
17
B
2742
17
B
3751
18
B
3124
21
B
5199
22
B
5533
22
B
3479
26
B
3513
26
B
3078
3
B
1722
3
B
3357
3
B
3538
32
B
1466
33
B
4236
34
B
4607
35
B
3768
58
The SAS System
1242 Saturday March 4 2006 3
Obs
rdmgroup
ID
changeweight
1
A
1198
-116
2
A
334
-11
3
A
758
-102
4
A
2436
-91
5
A
1503
-79
6
A
576
-75
7
A
2748
-75
8
A
1748
-72
9
A
2716
-72
10
A
2243
-69
11
A
2053
-59
12
A
2608
-59
13
A
335
-54
14
A
5035
-47
15
A
2135
-45
16
A
147
-35
17
A
1863
-32
18
A
921
-3
19
A
2144
-3
20
A
1151
-26
21
A
1259
-26
22
A
1767
-25
23
A
5150
-23
24
A
1750
-23
25
A
1322
-23
26
A
2111
-22
27
A
3017
-21
28
A
904
-21
29
A
1949
-21
30
A
2123
-21
31
A
3415
-2
32
A
3234
-16
33
A
548
-15
34
A
2120
-15
35
A
2778
-15
36
A
2658
-14
37
A
1952
-13
38
A
3179
-12
39
A
2569
-11
40
A
3662
-11
41
A
1512
-1
42
A
688
-09
43
A
1492
-09
44
A
410
-08
45
A
5474
-08
46
A
366
-07
47
A
4663
-06
48
A
2340
-06
49
A
556
-055
50
A
1935
-05
51
A
2353
-05
The SAS System
1242 Saturday March 4 2006 4
Obs
rdmgroup
ID
changeweight
52
A
593
-04
53
A
5328
-03
54
A
5579
-02
55
A
1264
0
56
A
2397
0
57
A
2593
0
58
A
5445
0
59
A
2163
01
60
A
5015
024
61
A
305
03
62
A
1496
05
63
A
4984
05
64
A
2942
08
65
A
1861
08
66
A
1069
09
67
A
1763
09
68
A
211
1
69
A
2724
1
70
A
3843
1
71
A
1186
11
72
A
2101
12
73
A
195
12
74
A
2878
12
75
A
983695
12
76
A
881
13
77
A
4520
13
78
A
3280
14
79
A
1319
15
80
A
720
158
81
A
1266
16
82
A
972
18
83
A
2281
18
84
A
2793
18
85
A
2771
19
86
A
3852
197
87
A
2940
27
88
A
5519
31
89
A
1369
34
90
A
1709
47
91
A
2187
54
92
A
165
63
93
A
717
114
94
A
2178
12
95
B
1282
-177
96
B
697
-134
97
B
365
-127
98
B
467
-123
99
B
2320
-122
100
B
2155
-112
101
B
1617
-95
102
B
2982
-94
The SAS System
1242 Saturday March 4 2006 5
Obs
rdmgroup
ID
changeweight
103
B
2963
-85
104
B
3487
-69
105
B
2875
-65
106
B
92224
-64
107
B
5569
-55
108
B
2736
-53
109
B
1694
-49
110
B
1365
-46
111
B
2752
-4
112
B
5659
-4
113
B
2268
-39
114
B
5264
-38
115
B
1021
-35
116
B
3100
-35
117
B
1636
-34
118
B
3537
-33
119
B
3721
-29
120
B
3057
-28
121
B
3027
-27
122
B
5668
-27
123
B
2125
-26
124
B
3087
-25
125
B
4521
-25
126
B
3273
-24
127
B
898619
-23
128
B
2201
-22
129
B
2607
-21
130
B
483
-2
131
B
2898
-19
132
B
5345
-19
133
B
5647
-19
134
B
1421
-18
135
B
3868
-18
136
B
5181
-18
137
B
5229
-18
138
B
3728
-16
139
B
3890
-16
140
B
2792
-155
141
B
1635
-15
142
B
4858
-15
143
B
5311
-15
144
B
2440
-14
145
B
2753
-14
146
B
3873
-14
147
B
1176
-135
148
B
5270
-13
149
B
2343
-12
150
B
2849
-12
151
B
3743
-12
152
B
812
-12
153
B
3210
-12
The SAS System
1242 Saturday March 4 2006 6
Obs
rdmgroup
ID
changeweight
154
B
5012
-11
155
B
5604
-11
156
B
917
-11
157
B
3639
-11
158
B
1399
-1
159
B
2189
-1
160
B
4866
-1
161
B
1586
-09
162
B
2486
-09
163
B
5322
-07
164
B
2605
-06
165
B
2984
-06
166
B
3010
-06
167
B
3083
-06
168
B
4647
-054
169
B
3263
-05
170
B
4242
-05
171
B
3354
-04
172
B
598
-02
173
B
1075
-02
174
B
3392
-02
175
B
4377
-02
176
B
3495
-01
177
B
3454
-01
178
B
1378
0
179
B
1747
0
180
B
2730
0
181
B
2919
0
182
B
3527
0
183
B
5475
0
184
B
585
01
185
B
2235
01
186
B
3278
01
187
B
4401
01
188
B
913
02
189
B
2463
02
190
B
5380
02
191
B
1566
03
192
B
3302
03
193
B
5253
03
194
B
1736
04
195
B
2224
04
196
B
2134
05
197
B
2893
05
198
B
3089
05
199
B
3289
05
200
B
385645
05
201
B
3025
06
202
B
4899
061
203
B
5528
07
204
B
5652
07
The SAS System
1242 Saturday March 4 2006 7
Obs
rdmgroup
ID
changeweight
205
B
5050
08
206
B
5542
08
207
B
2065
08
208
B
4724
09
209
B
1031
12
210
B
1107
12
211
B
1889
12
212
B
3446
12
213
B
155
13
214
B
2003
13
215
B
1938
14
216
B
1975
14
217
B
2904
14
218
B
3570
14
219
B
4765
15
220
B
251879
16
221
B
2573
17
222
B
2742
17
223
B
3751
18
224
B
3124
21
225
B
5199
22
226
B
5533
22
227
B
3479
26
228
B
3513
26
229
B
3078
3
230
B
1722
3
231
B
3357
3
232
B
3538
32
233
B
1466
33
234
B
4236
34
235
B
4607
35
236
B
3768
58
237
C
1485
-142
238
C
2121
-106
239
C
2729
-101
240
C
5402
-82
241
C
414828
-74
242
C
1325
-74
243
C
2877
-737
244
C
350
-67
245
C
1294
-66
246
C
2853
-63
247
C
2815
-62
248
C
5276
-62
249
C
5562
-57
250
C
3647
-56
251
C
3028
-51
252
C
2099
-5
253
C
1757
-48
254
C
959
-46
255
C
92332
-42
The SAS System
1242 Saturday March 4 2006 8
Obs
rdmgroup
ID
changeweight
256
C
3744
-4
257
C
855
-392
258
C
3098
-39
259
C
1320
-39
260
C
5185
-38
261
C
519
-37
262
C
2588
-37
263
C
2629
-37
264
C
815
-35
265
C
2579
-34
266
C
1840
-31
267
C
1567
-27
268
C
2745
-26
269
C
2922
-24
270
C
1679
-23
271
C
3275
-23
272
C
4210
-22
273
C
1924
-21
274
C
5444
-2
275
C
1800
-19
276
C
2400
-19
277
C
507
-18
278
C
1008
-18
279
C
5517
-18
280
C
2429
-16
281
C
2867
-16
282
C
283
-15
283
C
1944
-14
284
C
5302
-11
285
C
1298
-1
286
C
1825
-09
287
C
2052
-09
288
C
660512
-09
289
C
1882
-08
290
C
5228
-08
291
C
1312
-07
292
C
2909
-07
293
C
3013
-07
294
C
3363
-07
295
C
5719
-06
296
C
2150
-04
297
C
4979
-02
298
C
5658
-01
299
C
5525
-005
300
C
5076
0
301
C
3285
01
302
C
197
024
303
C
468
06
304
C
2410
06
305
C
3603
06
306
C
3668
11
The SAS System
1242 Saturday March 4 2006 9
Obs
rdmgroup
ID
changeweight
307
C
614
12
308
C
1758
12
309
C
5431
14
310
C
3019
16
311
C
4493
16
312
C
3292
18
313
C
630
19
314
C
2172
2
315
C
4588
21
316
C
5336
21
317
C
3549
24
318
C
2603
24
319
C
3531
27
320
C
4893
29
321
C
712
3
322
C
4655
38
323
C
1568
43
324
C
2132
52
325
D
3780
-99
326
D
3410
-948
327
D
3265
-68
328
D
2659
-68
329
D
5039
-67
330
D
5649
-63
331
D
5512
-56
332
D
1078
-55
333
D
1868
-5
334
D
3231
-48
335
D
1676
-47
336
D
3271
-47
337
D
571
-45
338
D
3430
-44
339
D
1585
-4
340
D
5441
-4
341
D
1096
-39
342
D
1519
-39
343
D
600
-37
344
D
4208
-37
345
D
1734
-35
346
D
1939
-34
347
D
5204
-33
348
D
3476
-32
349
D
1820
-27
350
D
2780
-27
351
D
5340
-27
352
D
2261
-25
353
D
2735
-23
354
D
1372
-23
355
D
4714
-21
356
D
732
-205
357
D
1695
-2
The SAS System
1242 Saturday March 4 2006 10
Obs
rdmgroup
ID
changeweight
358
D
1582
-19
359
D
1846
-18
360
D
2763
-17
361
D
2905
-17
362
D
945
-15
363
D
1562
-15
364
D
2936
-15
365
D
1081
-13
366
D
4807
-13
367
D
1068
-12
368
D
3187
-12
369
D
1578
-11
370
D
1958
-11
371
D
1279
-1
372
D
3566
-1
373
D
5478
-1
374
D
499
-09
375
D
2036
-09
376
D
2103
-09
377
D
3161
-09
378
D
716
-09
379
D
249
-08
380
D
3132
-08
381
D
1896
-07
382
D
2884
-07
383
D
3034
-06
384
D
3480
-06
385
D
1413
-04
386
D
3767
-04
387
D
2098
-04
388
D
2223
-03
389
D
343
-02
390
D
1157
-02
391
D
3737
-01
392
D
874
0
393
D
1181
0
394
D
1797
0
395
D
2118
0
396
D
337
03
397
D
664
04
398
D
2238
05
399
D
3586
05
400
D
4773
06
401
D
3872
07
402
D
990294
07
403
D
3030
1
404
D
3391
1
405
D
5300
11
406
D
288
11
407
D
2925
12
408
D
5451
12
The SAS System
1242 Saturday March 4 2006 11
Obs
rdmgroup
ID
changeweight
409
D
521
12
410
D
2568
17
411
D
1570
19
412
D
3031
21
413
D
5674
23
414
D
5237
23
415
D
2088
3
416
D
2664
37
417
D
2487
41
418
D
1589
42
419
D
3894
47
420
D
681
6
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
Cheesy Story Time
Regular Aerobic Exercise
More is better but something is much better than nothing
Exercise Alone and Weight
Change in Fitness
-17
38
67
91
-4
-2
0
2
4
6
8
10
Control 72 minutes 136 minutes 192 minutes
Perc
ent C
hang
e Fi
tnes
s
Study Groups
-10
-5
0
5
10
Cha
nge
Wei
ght (
kg)
Church et al PLoS ONE 20094(2)e4515
Individual Change in Weight
Chart4
Change Weight (kg)
raw
Data by Group
Fig by group
Fig by group
Group a
Mean Change = -091 kg
38
Change Weight (kg)
Group b
Mean Change = -135 kg
Predicted Mean Change = -1 kg
37
Change Weight (kg)
Group c
Mean Change = -193 kg
Predicted Mean Change = -2 kg
27
Change Weight (kg)
Group d
Mean Change = -135 kg
Predicted Mean Change = -3 kg
26
Change Weight (kg)
Change in Weight
-13
-19
-13
-3
-25
-2
-15
-1
-05
0
4 KKW 8 KKW 12 KKW
Exercise Dose
Wei
ght C
hang
e (K
g)
Predicted Weight Loss Actual Weight Loss
Church et al PLoS ONE 20094(2)e4515
Chart1
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Data
Sheet3
Sheet3
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Figs
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Weight Loss
95 CI
Difference
95 CI
Prelanance of expected - actual gt 1
perc Diff
Predicted
Actual
Low
High
Low
High
4 KKW
-102
-132
-186
-0788
-029
-083
025
447
124
8 KKW
-195
-191
-26
-123
-002
-071
067
449
995
12 KKW
-262
-129
-195
-063
136
069
203
255
42
054
0532
054
054
069
068
069
069
066
066
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
-142
-106
-101
-82
-74
-74
-737
-67
-66
-63
-62
-62
-57
-56
-51
-5
-48
-46
-42
-4
-392
-39
-39
-38
-37
-37
-37
-35
-34
-31
-27
-26
-24
-23
-23
-22
-21
-2
-19
-19
-18
-18
-18
-16
-16
-15
-14
-11
-1
-09
-09
-09
-08
-08
-07
-07
-07
-07
-06
-04
-02
-01
-005
0
01
024
06
06
06
11
12
12
14
16
16
18
19
2
21
21
24
24
27
29
3
38
43
52
-177
-134
-127
-123
-122
-112
-95
-94
-85
-69
-65
-64
-55
-53
-49
-46
-4
-4
-39
-38
-35
-35
-34
-33
-29
-28
-27
-27
-26
-25
-25
-24
-23
-22
-21
-2
-19
-19
-19
-18
-18
-18
-18
-16
-16
-155
-15
-15
-15
-14
-14
-14
-135
-13
-12
-12
-12
-12
-12
-11
-11
-11
-11
-1
-1
-1
-09
-09
-07
-06
-06
-06
-06
-054
-05
-05
-04
-02
-02
-02
-02
-01
-01
0
0
0
0
0
0
01
01
01
01
02
02
02
03
03
03
04
04
05
05
05
05
05
06
061
07
07
08
08
08
09
12
12
12
12
13
13
14
14
14
14
15
16
17
17
18
21
22
22
26
26
3
3
3
32
33
34
35
58
-116
-11
-102
-91
-79
-75
-75
-72
-72
-69
-59
-59
-54
-47
-45
-35
-32
-3
-3
-26
-26
-25
-23
-23
-23
-22
-21
-21
-21
-21
-2
-16
-15
-15
-15
-14
-13
-12
-11
-11
-1
-09
-09
-08
-08
-07
-06
-06
-055
-05
-05
-04
-03
-02
0
0
0
0
01
024
03
05
05
08
08
09
09
1
1
1
11
12
12
12
12
13
13
14
15
158
16
18
18
18
19
197
27
31
34
47
54
63
114
12
ID
Change KG
ID
Change KG
ID
Change KG
ID
Change KG
A
1198
-116
B
1282
-177
C
1485
-142
D
3780
-99
A
334
-11
B
697
-134
C
2121
-106
D
3410
-948
A
758
-102
B
365
-127
C
2729
-101
D
3265
-68
A
2436
-91
B
467
-123
C
5402
-82
D
2659
-68
A
1503
-79
B
2320
-122
C
414828
-74
D
5039
-67
A
576
-75
B
2155
-112
C
1325
-74
D
5649
-63
A
2748
-75
B
1617
-95
C
2877
-737
D
5512
-56
A
1748
-72
B
2982
-94
C
350
-67
D
1078
-55
A
2716
-72
B
2963
-85
C
1294
-66
D
1868
-5
A
2243
-69
B
3487
-69
C
2853
-63
D
3231
-48
A
2053
-59
B
2875
-65
C
2815
-62
D
1676
-47
A
2608
-59
B
92224
-64
C
5276
-62
D
3271
-47
A
335
-54
B
5569
-55
C
5562
-57
D
571
-45
A
5035
-47
B
2736
-53
C
3647
-56
D
3430
-44
A
2135
-45
B
1694
-49
C
3028
-51
D
1585
-4
A
147
-35
B
1365
-46
C
2099
-5
D
5441
-4
A
1863
-32
B
2752
-4
C
1757
-48
D
1096
-39
A
921
-3
B
5659
-4
C
959
-46
D
1519
-39
A
2144
-3
B
2268
-39
C
92332
-42
D
600
-37
A
1151
-26
B
5264
-38
C
3744
-4
D
4208
-37
A
1259
-26
B
1021
-35
C
855
-392
D
1734
-35
A
1767
-25
B
3100
-35
C
3098
-39
D
1939
-34
A
5150
-23
B
1636
-34
C
1320
-39
D
5204
-33
A
1750
-23
B
3537
-33
C
5185
-38
D
3476
-32
A
1322
-23
B
3721
-29
C
519
-37
D
1820
-27
A
2111
-22
B
3057
-28
C
2588
-37
D
2780
-27
A
3017
-21
B
3027
-27
C
2629
-37
D
5340
-27
A
904
-21
B
5668
-27
C
815
-35
D
2261
-25
A
1949
-21
B
2125
-26
C
2579
-34
D
2735
-23
A
2123
-21
B
3087
-25
C
1840
-31
D
1372
-23
A
3415
-2
B
4521
-25
C
1567
-27
D
4714
-21
A
3234
-16
B
3273
-24
C
2745
-26
D
732
-205
A
548
-15
B
898619
-23
C
2922
-24
D
1695
-2
A
2120
-15
B
2201
-22
C
1679
-23
D
1582
-19
A
2778
-15
B
2607
-21
C
3275
-23
D
1846
-18
A
2658
-14
B
483
-2
C
4210
-22
D
2763
-17
A
1952
-13
B
2898
-19
C
1924
-21
D
2905
-17
A
3179
-12
B
5345
-19
C
5444
-2
D
945
-15
A
2569
-11
B
5647
-19
C
1800
-19
D
1562
-15
A
3662
-11
B
1421
-18
C
2400
-19
D
2936
-15
A
1512
-1
B
3868
-18
C
507
-18
D
1081
-13
A
688
-09
B
5181
-18
C
1008
-18
D
4807
-13
A
1492
-09
B
5229
-18
C
5517
-18
D
1068
-12
A
410
-08
B
3728
-16
C
2429
-16
D
3187
-12
A
5474
-08
B
3890
-16
C
2867
-16
D
1578
-11
A
366
-07
B
2792
-155
C
283
-15
D
1958
-11
A
4663
-06
B
1635
-15
C
1944
-14
D
1279
-1
A
2340
-06
B
4858
-15
C
5302
-11
D
3566
-1
A
556
-055
B
5311
-15
C
1298
-1
D
5478
-1
A
1935
-05
B
2440
-14
C
1825
-09
D
499
-09
A
2353
-05
B
2753
-14
C
2052
-09
D
2036
-09
A
593
-04
B
3873
-14
C
660512
-09
D
2103
-09
A
5328
-03
B
1176
-135
C
1882
-08
D
3161
-09
A
5579
-02
B
5270
-13
C
5228
-08
D
716
-09
A
1264
0
B
2343
-12
C
1312
-07
D
249
-08
A
2397
0
B
2849
-12
C
2909
-07
D
3132
-08
A
2593
0
B
3743
-12
C
3013
-07
D
1896
-07
A
5445
0
B
812
-12
C
3363
-07
D
2884
-07
A
2163
01
B
3210
-12
C
5719
-06
D
3034
-06
A
5015
024
B
5012
-11
C
2150
-04
D
3480
-06
A
305
03
B
5604
-11
C
4979
-02
D
1413
-04
A
1496
05
B
917
-11
C
5658
-01
D
3767
-04
A
4984
05
B
3639
-11
C
5525
-005
D
2098
-04
A
2942
08
B
1399
-1
C
5076
0
D
2223
-03
A
1861
08
B
2189
-1
C
3285
01
D
343
-02
A
1069
09
B
4866
-1
C
197
024
D
1157
-02
A
1763
09
B
1586
-09
C
468
06
D
3737
-01
A
211
1
B
2486
-09
C
2410
06
D
874
0
A
2724
1
B
5322
-07
C
3603
06
D
1181
0
A
3843
1
B
2605
-06
C
3668
11
D
1797
0
A
1186
11
B
2984
-06
C
614
12
D
2118
0
A
2101
12
B
3010
-06
C
1758
12
D
337
03
A
195
12
B
3083
-06
C
5431
14
D
664
04
A
2878
12
B
4647
-054
C
3019
16
D
2238
05
A
983695
12
B
3263
-05
C
4493
16
D
3586
05
A
881
13
B
4242
-05
C
3292
18
D
4773
06
A
4520
13
B
3354
-04
C
630
19
D
3872
07
A
3280
14
B
598
-02
C
2172
2
D
990294
07
A
1319
15
B
1075
-02
C
4588
21
D
3030
1
A
720
158
B
3392
-02
C
5336
21
D
3391
1
A
1266
16
B
4377
-02
C
3549
24
D
5300
11
A
972
18
B
3495
-01
C
2603
24
D
288
11
A
2281
18
B
3454
-01
C
3531
27
D
2925
12
A
2793
18
B
1378
0
C
4893
29
D
5451
12
A
2771
19
B
1747
0
C
712
3
D
521
12
A
3852
197
B
2730
0
C
4655
38
D
2568
17
A
2940
27
B
2919
0
C
1568
43
D
1570
19
A
5519
31
B
3527
0
C
2132
52
D
3031
21
A
1369
34
B
5475
0
D
5674
23
A
1709
47
B
585
01
D
5237
23
A
2187
54
B
2235
01
D
2088
3
A
165
63
B
3278
01
D
2664
37
A
717
114
B
4401
01
D
2487
41
A
2178
12
B
913
02
D
1589
42
B
2463
02
D
3894
47
B
5380
02
D
681
6
B
1566
03
B
3302
03
B
5253
03
B
1736
04
B
2224
04
B
2134
05
B
2893
05
B
3089
05
B
3289
05
B
385645
05
B
3025
06
B
4899
061
B
5528
07
B
5652
07
B
5050
08
B
5542
08
B
2065
08
B
4724
09
B
1031
12
B
1107
12
B
1889
12
B
3446
12
B
155
13
B
2003
13
B
1938
14
B
1975
14
B
2904
14
B
3570
14
B
4765
15
B
251879
16
B
2573
17
B
2742
17
B
3751
18
B
3124
21
B
5199
22
B
5533
22
B
3479
26
B
3513
26
B
3078
3
B
1722
3
B
3357
3
B
3538
32
B
1466
33
B
4236
34
B
4607
35
B
3768
58
The SAS System
1242 Saturday March 4 2006 3
Obs
rdmgroup
ID
changeweight
1
A
1198
-116
2
A
334
-11
3
A
758
-102
4
A
2436
-91
5
A
1503
-79
6
A
576
-75
7
A
2748
-75
8
A
1748
-72
9
A
2716
-72
10
A
2243
-69
11
A
2053
-59
12
A
2608
-59
13
A
335
-54
14
A
5035
-47
15
A
2135
-45
16
A
147
-35
17
A
1863
-32
18
A
921
-3
19
A
2144
-3
20
A
1151
-26
21
A
1259
-26
22
A
1767
-25
23
A
5150
-23
24
A
1750
-23
25
A
1322
-23
26
A
2111
-22
27
A
3017
-21
28
A
904
-21
29
A
1949
-21
30
A
2123
-21
31
A
3415
-2
32
A
3234
-16
33
A
548
-15
34
A
2120
-15
35
A
2778
-15
36
A
2658
-14
37
A
1952
-13
38
A
3179
-12
39
A
2569
-11
40
A
3662
-11
41
A
1512
-1
42
A
688
-09
43
A
1492
-09
44
A
410
-08
45
A
5474
-08
46
A
366
-07
47
A
4663
-06
48
A
2340
-06
49
A
556
-055
50
A
1935
-05
51
A
2353
-05
The SAS System
1242 Saturday March 4 2006 4
Obs
rdmgroup
ID
changeweight
52
A
593
-04
53
A
5328
-03
54
A
5579
-02
55
A
1264
0
56
A
2397
0
57
A
2593
0
58
A
5445
0
59
A
2163
01
60
A
5015
024
61
A
305
03
62
A
1496
05
63
A
4984
05
64
A
2942
08
65
A
1861
08
66
A
1069
09
67
A
1763
09
68
A
211
1
69
A
2724
1
70
A
3843
1
71
A
1186
11
72
A
2101
12
73
A
195
12
74
A
2878
12
75
A
983695
12
76
A
881
13
77
A
4520
13
78
A
3280
14
79
A
1319
15
80
A
720
158
81
A
1266
16
82
A
972
18
83
A
2281
18
84
A
2793
18
85
A
2771
19
86
A
3852
197
87
A
2940
27
88
A
5519
31
89
A
1369
34
90
A
1709
47
91
A
2187
54
92
A
165
63
93
A
717
114
94
A
2178
12
95
B
1282
-177
96
B
697
-134
97
B
365
-127
98
B
467
-123
99
B
2320
-122
100
B
2155
-112
101
B
1617
-95
102
B
2982
-94
The SAS System
1242 Saturday March 4 2006 5
Obs
rdmgroup
ID
changeweight
103
B
2963
-85
104
B
3487
-69
105
B
2875
-65
106
B
92224
-64
107
B
5569
-55
108
B
2736
-53
109
B
1694
-49
110
B
1365
-46
111
B
2752
-4
112
B
5659
-4
113
B
2268
-39
114
B
5264
-38
115
B
1021
-35
116
B
3100
-35
117
B
1636
-34
118
B
3537
-33
119
B
3721
-29
120
B
3057
-28
121
B
3027
-27
122
B
5668
-27
123
B
2125
-26
124
B
3087
-25
125
B
4521
-25
126
B
3273
-24
127
B
898619
-23
128
B
2201
-22
129
B
2607
-21
130
B
483
-2
131
B
2898
-19
132
B
5345
-19
133
B
5647
-19
134
B
1421
-18
135
B
3868
-18
136
B
5181
-18
137
B
5229
-18
138
B
3728
-16
139
B
3890
-16
140
B
2792
-155
141
B
1635
-15
142
B
4858
-15
143
B
5311
-15
144
B
2440
-14
145
B
2753
-14
146
B
3873
-14
147
B
1176
-135
148
B
5270
-13
149
B
2343
-12
150
B
2849
-12
151
B
3743
-12
152
B
812
-12
153
B
3210
-12
The SAS System
1242 Saturday March 4 2006 6
Obs
rdmgroup
ID
changeweight
154
B
5012
-11
155
B
5604
-11
156
B
917
-11
157
B
3639
-11
158
B
1399
-1
159
B
2189
-1
160
B
4866
-1
161
B
1586
-09
162
B
2486
-09
163
B
5322
-07
164
B
2605
-06
165
B
2984
-06
166
B
3010
-06
167
B
3083
-06
168
B
4647
-054
169
B
3263
-05
170
B
4242
-05
171
B
3354
-04
172
B
598
-02
173
B
1075
-02
174
B
3392
-02
175
B
4377
-02
176
B
3495
-01
177
B
3454
-01
178
B
1378
0
179
B
1747
0
180
B
2730
0
181
B
2919
0
182
B
3527
0
183
B
5475
0
184
B
585
01
185
B
2235
01
186
B
3278
01
187
B
4401
01
188
B
913
02
189
B
2463
02
190
B
5380
02
191
B
1566
03
192
B
3302
03
193
B
5253
03
194
B
1736
04
195
B
2224
04
196
B
2134
05
197
B
2893
05
198
B
3089
05
199
B
3289
05
200
B
385645
05
201
B
3025
06
202
B
4899
061
203
B
5528
07
204
B
5652
07
The SAS System
1242 Saturday March 4 2006 7
Obs
rdmgroup
ID
changeweight
205
B
5050
08
206
B
5542
08
207
B
2065
08
208
B
4724
09
209
B
1031
12
210
B
1107
12
211
B
1889
12
212
B
3446
12
213
B
155
13
214
B
2003
13
215
B
1938
14
216
B
1975
14
217
B
2904
14
218
B
3570
14
219
B
4765
15
220
B
251879
16
221
B
2573
17
222
B
2742
17
223
B
3751
18
224
B
3124
21
225
B
5199
22
226
B
5533
22
227
B
3479
26
228
B
3513
26
229
B
3078
3
230
B
1722
3
231
B
3357
3
232
B
3538
32
233
B
1466
33
234
B
4236
34
235
B
4607
35
236
B
3768
58
237
C
1485
-142
238
C
2121
-106
239
C
2729
-101
240
C
5402
-82
241
C
414828
-74
242
C
1325
-74
243
C
2877
-737
244
C
350
-67
245
C
1294
-66
246
C
2853
-63
247
C
2815
-62
248
C
5276
-62
249
C
5562
-57
250
C
3647
-56
251
C
3028
-51
252
C
2099
-5
253
C
1757
-48
254
C
959
-46
255
C
92332
-42
The SAS System
1242 Saturday March 4 2006 8
Obs
rdmgroup
ID
changeweight
256
C
3744
-4
257
C
855
-392
258
C
3098
-39
259
C
1320
-39
260
C
5185
-38
261
C
519
-37
262
C
2588
-37
263
C
2629
-37
264
C
815
-35
265
C
2579
-34
266
C
1840
-31
267
C
1567
-27
268
C
2745
-26
269
C
2922
-24
270
C
1679
-23
271
C
3275
-23
272
C
4210
-22
273
C
1924
-21
274
C
5444
-2
275
C
1800
-19
276
C
2400
-19
277
C
507
-18
278
C
1008
-18
279
C
5517
-18
280
C
2429
-16
281
C
2867
-16
282
C
283
-15
283
C
1944
-14
284
C
5302
-11
285
C
1298
-1
286
C
1825
-09
287
C
2052
-09
288
C
660512
-09
289
C
1882
-08
290
C
5228
-08
291
C
1312
-07
292
C
2909
-07
293
C
3013
-07
294
C
3363
-07
295
C
5719
-06
296
C
2150
-04
297
C
4979
-02
298
C
5658
-01
299
C
5525
-005
300
C
5076
0
301
C
3285
01
302
C
197
024
303
C
468
06
304
C
2410
06
305
C
3603
06
306
C
3668
11
The SAS System
1242 Saturday March 4 2006 9
Obs
rdmgroup
ID
changeweight
307
C
614
12
308
C
1758
12
309
C
5431
14
310
C
3019
16
311
C
4493
16
312
C
3292
18
313
C
630
19
314
C
2172
2
315
C
4588
21
316
C
5336
21
317
C
3549
24
318
C
2603
24
319
C
3531
27
320
C
4893
29
321
C
712
3
322
C
4655
38
323
C
1568
43
324
C
2132
52
325
D
3780
-99
326
D
3410
-948
327
D
3265
-68
328
D
2659
-68
329
D
5039
-67
330
D
5649
-63
331
D
5512
-56
332
D
1078
-55
333
D
1868
-5
334
D
3231
-48
335
D
1676
-47
336
D
3271
-47
337
D
571
-45
338
D
3430
-44
339
D
1585
-4
340
D
5441
-4
341
D
1096
-39
342
D
1519
-39
343
D
600
-37
344
D
4208
-37
345
D
1734
-35
346
D
1939
-34
347
D
5204
-33
348
D
3476
-32
349
D
1820
-27
350
D
2780
-27
351
D
5340
-27
352
D
2261
-25
353
D
2735
-23
354
D
1372
-23
355
D
4714
-21
356
D
732
-205
357
D
1695
-2
The SAS System
1242 Saturday March 4 2006 10
Obs
rdmgroup
ID
changeweight
358
D
1582
-19
359
D
1846
-18
360
D
2763
-17
361
D
2905
-17
362
D
945
-15
363
D
1562
-15
364
D
2936
-15
365
D
1081
-13
366
D
4807
-13
367
D
1068
-12
368
D
3187
-12
369
D
1578
-11
370
D
1958
-11
371
D
1279
-1
372
D
3566
-1
373
D
5478
-1
374
D
499
-09
375
D
2036
-09
376
D
2103
-09
377
D
3161
-09
378
D
716
-09
379
D
249
-08
380
D
3132
-08
381
D
1896
-07
382
D
2884
-07
383
D
3034
-06
384
D
3480
-06
385
D
1413
-04
386
D
3767
-04
387
D
2098
-04
388
D
2223
-03
389
D
343
-02
390
D
1157
-02
391
D
3737
-01
392
D
874
0
393
D
1181
0
394
D
1797
0
395
D
2118
0
396
D
337
03
397
D
664
04
398
D
2238
05
399
D
3586
05
400
D
4773
06
401
D
3872
07
402
D
990294
07
403
D
3030
1
404
D
3391
1
405
D
5300
11
406
D
288
11
407
D
2925
12
408
D
5451
12
The SAS System
1242 Saturday March 4 2006 11
Obs
rdmgroup
ID
changeweight
409
D
521
12
410
D
2568
17
411
D
1570
19
412
D
3031
21
413
D
5674
23
414
D
5237
23
415
D
2088
3
416
D
2664
37
417
D
2487
41
418
D
1589
42
419
D
3894
47
420
D
681
6
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
Regular Aerobic Exercise
More is better but something is much better than nothing
Exercise Alone and Weight
Change in Fitness
-17
38
67
91
-4
-2
0
2
4
6
8
10
Control 72 minutes 136 minutes 192 minutes
Perc
ent C
hang
e Fi
tnes
s
Study Groups
-10
-5
0
5
10
Cha
nge
Wei
ght (
kg)
Church et al PLoS ONE 20094(2)e4515
Individual Change in Weight
Chart4
Change Weight (kg)
raw
Data by Group
Fig by group
Fig by group
Group a
Mean Change = -091 kg
38
Change Weight (kg)
Group b
Mean Change = -135 kg
Predicted Mean Change = -1 kg
37
Change Weight (kg)
Group c
Mean Change = -193 kg
Predicted Mean Change = -2 kg
27
Change Weight (kg)
Group d
Mean Change = -135 kg
Predicted Mean Change = -3 kg
26
Change Weight (kg)
Change in Weight
-13
-19
-13
-3
-25
-2
-15
-1
-05
0
4 KKW 8 KKW 12 KKW
Exercise Dose
Wei
ght C
hang
e (K
g)
Predicted Weight Loss Actual Weight Loss
Church et al PLoS ONE 20094(2)e4515
Chart1
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Data
Sheet3
Sheet3
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Figs
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Weight Loss
95 CI
Difference
95 CI
Prelanance of expected - actual gt 1
perc Diff
Predicted
Actual
Low
High
Low
High
4 KKW
-102
-132
-186
-0788
-029
-083
025
447
124
8 KKW
-195
-191
-26
-123
-002
-071
067
449
995
12 KKW
-262
-129
-195
-063
136
069
203
255
42
054
0532
054
054
069
068
069
069
066
066
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
-142
-106
-101
-82
-74
-74
-737
-67
-66
-63
-62
-62
-57
-56
-51
-5
-48
-46
-42
-4
-392
-39
-39
-38
-37
-37
-37
-35
-34
-31
-27
-26
-24
-23
-23
-22
-21
-2
-19
-19
-18
-18
-18
-16
-16
-15
-14
-11
-1
-09
-09
-09
-08
-08
-07
-07
-07
-07
-06
-04
-02
-01
-005
0
01
024
06
06
06
11
12
12
14
16
16
18
19
2
21
21
24
24
27
29
3
38
43
52
-177
-134
-127
-123
-122
-112
-95
-94
-85
-69
-65
-64
-55
-53
-49
-46
-4
-4
-39
-38
-35
-35
-34
-33
-29
-28
-27
-27
-26
-25
-25
-24
-23
-22
-21
-2
-19
-19
-19
-18
-18
-18
-18
-16
-16
-155
-15
-15
-15
-14
-14
-14
-135
-13
-12
-12
-12
-12
-12
-11
-11
-11
-11
-1
-1
-1
-09
-09
-07
-06
-06
-06
-06
-054
-05
-05
-04
-02
-02
-02
-02
-01
-01
0
0
0
0
0
0
01
01
01
01
02
02
02
03
03
03
04
04
05
05
05
05
05
06
061
07
07
08
08
08
09
12
12
12
12
13
13
14
14
14
14
15
16
17
17
18
21
22
22
26
26
3
3
3
32
33
34
35
58
-116
-11
-102
-91
-79
-75
-75
-72
-72
-69
-59
-59
-54
-47
-45
-35
-32
-3
-3
-26
-26
-25
-23
-23
-23
-22
-21
-21
-21
-21
-2
-16
-15
-15
-15
-14
-13
-12
-11
-11
-1
-09
-09
-08
-08
-07
-06
-06
-055
-05
-05
-04
-03
-02
0
0
0
0
01
024
03
05
05
08
08
09
09
1
1
1
11
12
12
12
12
13
13
14
15
158
16
18
18
18
19
197
27
31
34
47
54
63
114
12
ID
Change KG
ID
Change KG
ID
Change KG
ID
Change KG
A
1198
-116
B
1282
-177
C
1485
-142
D
3780
-99
A
334
-11
B
697
-134
C
2121
-106
D
3410
-948
A
758
-102
B
365
-127
C
2729
-101
D
3265
-68
A
2436
-91
B
467
-123
C
5402
-82
D
2659
-68
A
1503
-79
B
2320
-122
C
414828
-74
D
5039
-67
A
576
-75
B
2155
-112
C
1325
-74
D
5649
-63
A
2748
-75
B
1617
-95
C
2877
-737
D
5512
-56
A
1748
-72
B
2982
-94
C
350
-67
D
1078
-55
A
2716
-72
B
2963
-85
C
1294
-66
D
1868
-5
A
2243
-69
B
3487
-69
C
2853
-63
D
3231
-48
A
2053
-59
B
2875
-65
C
2815
-62
D
1676
-47
A
2608
-59
B
92224
-64
C
5276
-62
D
3271
-47
A
335
-54
B
5569
-55
C
5562
-57
D
571
-45
A
5035
-47
B
2736
-53
C
3647
-56
D
3430
-44
A
2135
-45
B
1694
-49
C
3028
-51
D
1585
-4
A
147
-35
B
1365
-46
C
2099
-5
D
5441
-4
A
1863
-32
B
2752
-4
C
1757
-48
D
1096
-39
A
921
-3
B
5659
-4
C
959
-46
D
1519
-39
A
2144
-3
B
2268
-39
C
92332
-42
D
600
-37
A
1151
-26
B
5264
-38
C
3744
-4
D
4208
-37
A
1259
-26
B
1021
-35
C
855
-392
D
1734
-35
A
1767
-25
B
3100
-35
C
3098
-39
D
1939
-34
A
5150
-23
B
1636
-34
C
1320
-39
D
5204
-33
A
1750
-23
B
3537
-33
C
5185
-38
D
3476
-32
A
1322
-23
B
3721
-29
C
519
-37
D
1820
-27
A
2111
-22
B
3057
-28
C
2588
-37
D
2780
-27
A
3017
-21
B
3027
-27
C
2629
-37
D
5340
-27
A
904
-21
B
5668
-27
C
815
-35
D
2261
-25
A
1949
-21
B
2125
-26
C
2579
-34
D
2735
-23
A
2123
-21
B
3087
-25
C
1840
-31
D
1372
-23
A
3415
-2
B
4521
-25
C
1567
-27
D
4714
-21
A
3234
-16
B
3273
-24
C
2745
-26
D
732
-205
A
548
-15
B
898619
-23
C
2922
-24
D
1695
-2
A
2120
-15
B
2201
-22
C
1679
-23
D
1582
-19
A
2778
-15
B
2607
-21
C
3275
-23
D
1846
-18
A
2658
-14
B
483
-2
C
4210
-22
D
2763
-17
A
1952
-13
B
2898
-19
C
1924
-21
D
2905
-17
A
3179
-12
B
5345
-19
C
5444
-2
D
945
-15
A
2569
-11
B
5647
-19
C
1800
-19
D
1562
-15
A
3662
-11
B
1421
-18
C
2400
-19
D
2936
-15
A
1512
-1
B
3868
-18
C
507
-18
D
1081
-13
A
688
-09
B
5181
-18
C
1008
-18
D
4807
-13
A
1492
-09
B
5229
-18
C
5517
-18
D
1068
-12
A
410
-08
B
3728
-16
C
2429
-16
D
3187
-12
A
5474
-08
B
3890
-16
C
2867
-16
D
1578
-11
A
366
-07
B
2792
-155
C
283
-15
D
1958
-11
A
4663
-06
B
1635
-15
C
1944
-14
D
1279
-1
A
2340
-06
B
4858
-15
C
5302
-11
D
3566
-1
A
556
-055
B
5311
-15
C
1298
-1
D
5478
-1
A
1935
-05
B
2440
-14
C
1825
-09
D
499
-09
A
2353
-05
B
2753
-14
C
2052
-09
D
2036
-09
A
593
-04
B
3873
-14
C
660512
-09
D
2103
-09
A
5328
-03
B
1176
-135
C
1882
-08
D
3161
-09
A
5579
-02
B
5270
-13
C
5228
-08
D
716
-09
A
1264
0
B
2343
-12
C
1312
-07
D
249
-08
A
2397
0
B
2849
-12
C
2909
-07
D
3132
-08
A
2593
0
B
3743
-12
C
3013
-07
D
1896
-07
A
5445
0
B
812
-12
C
3363
-07
D
2884
-07
A
2163
01
B
3210
-12
C
5719
-06
D
3034
-06
A
5015
024
B
5012
-11
C
2150
-04
D
3480
-06
A
305
03
B
5604
-11
C
4979
-02
D
1413
-04
A
1496
05
B
917
-11
C
5658
-01
D
3767
-04
A
4984
05
B
3639
-11
C
5525
-005
D
2098
-04
A
2942
08
B
1399
-1
C
5076
0
D
2223
-03
A
1861
08
B
2189
-1
C
3285
01
D
343
-02
A
1069
09
B
4866
-1
C
197
024
D
1157
-02
A
1763
09
B
1586
-09
C
468
06
D
3737
-01
A
211
1
B
2486
-09
C
2410
06
D
874
0
A
2724
1
B
5322
-07
C
3603
06
D
1181
0
A
3843
1
B
2605
-06
C
3668
11
D
1797
0
A
1186
11
B
2984
-06
C
614
12
D
2118
0
A
2101
12
B
3010
-06
C
1758
12
D
337
03
A
195
12
B
3083
-06
C
5431
14
D
664
04
A
2878
12
B
4647
-054
C
3019
16
D
2238
05
A
983695
12
B
3263
-05
C
4493
16
D
3586
05
A
881
13
B
4242
-05
C
3292
18
D
4773
06
A
4520
13
B
3354
-04
C
630
19
D
3872
07
A
3280
14
B
598
-02
C
2172
2
D
990294
07
A
1319
15
B
1075
-02
C
4588
21
D
3030
1
A
720
158
B
3392
-02
C
5336
21
D
3391
1
A
1266
16
B
4377
-02
C
3549
24
D
5300
11
A
972
18
B
3495
-01
C
2603
24
D
288
11
A
2281
18
B
3454
-01
C
3531
27
D
2925
12
A
2793
18
B
1378
0
C
4893
29
D
5451
12
A
2771
19
B
1747
0
C
712
3
D
521
12
A
3852
197
B
2730
0
C
4655
38
D
2568
17
A
2940
27
B
2919
0
C
1568
43
D
1570
19
A
5519
31
B
3527
0
C
2132
52
D
3031
21
A
1369
34
B
5475
0
D
5674
23
A
1709
47
B
585
01
D
5237
23
A
2187
54
B
2235
01
D
2088
3
A
165
63
B
3278
01
D
2664
37
A
717
114
B
4401
01
D
2487
41
A
2178
12
B
913
02
D
1589
42
B
2463
02
D
3894
47
B
5380
02
D
681
6
B
1566
03
B
3302
03
B
5253
03
B
1736
04
B
2224
04
B
2134
05
B
2893
05
B
3089
05
B
3289
05
B
385645
05
B
3025
06
B
4899
061
B
5528
07
B
5652
07
B
5050
08
B
5542
08
B
2065
08
B
4724
09
B
1031
12
B
1107
12
B
1889
12
B
3446
12
B
155
13
B
2003
13
B
1938
14
B
1975
14
B
2904
14
B
3570
14
B
4765
15
B
251879
16
B
2573
17
B
2742
17
B
3751
18
B
3124
21
B
5199
22
B
5533
22
B
3479
26
B
3513
26
B
3078
3
B
1722
3
B
3357
3
B
3538
32
B
1466
33
B
4236
34
B
4607
35
B
3768
58
The SAS System
1242 Saturday March 4 2006 3
Obs
rdmgroup
ID
changeweight
1
A
1198
-116
2
A
334
-11
3
A
758
-102
4
A
2436
-91
5
A
1503
-79
6
A
576
-75
7
A
2748
-75
8
A
1748
-72
9
A
2716
-72
10
A
2243
-69
11
A
2053
-59
12
A
2608
-59
13
A
335
-54
14
A
5035
-47
15
A
2135
-45
16
A
147
-35
17
A
1863
-32
18
A
921
-3
19
A
2144
-3
20
A
1151
-26
21
A
1259
-26
22
A
1767
-25
23
A
5150
-23
24
A
1750
-23
25
A
1322
-23
26
A
2111
-22
27
A
3017
-21
28
A
904
-21
29
A
1949
-21
30
A
2123
-21
31
A
3415
-2
32
A
3234
-16
33
A
548
-15
34
A
2120
-15
35
A
2778
-15
36
A
2658
-14
37
A
1952
-13
38
A
3179
-12
39
A
2569
-11
40
A
3662
-11
41
A
1512
-1
42
A
688
-09
43
A
1492
-09
44
A
410
-08
45
A
5474
-08
46
A
366
-07
47
A
4663
-06
48
A
2340
-06
49
A
556
-055
50
A
1935
-05
51
A
2353
-05
The SAS System
1242 Saturday March 4 2006 4
Obs
rdmgroup
ID
changeweight
52
A
593
-04
53
A
5328
-03
54
A
5579
-02
55
A
1264
0
56
A
2397
0
57
A
2593
0
58
A
5445
0
59
A
2163
01
60
A
5015
024
61
A
305
03
62
A
1496
05
63
A
4984
05
64
A
2942
08
65
A
1861
08
66
A
1069
09
67
A
1763
09
68
A
211
1
69
A
2724
1
70
A
3843
1
71
A
1186
11
72
A
2101
12
73
A
195
12
74
A
2878
12
75
A
983695
12
76
A
881
13
77
A
4520
13
78
A
3280
14
79
A
1319
15
80
A
720
158
81
A
1266
16
82
A
972
18
83
A
2281
18
84
A
2793
18
85
A
2771
19
86
A
3852
197
87
A
2940
27
88
A
5519
31
89
A
1369
34
90
A
1709
47
91
A
2187
54
92
A
165
63
93
A
717
114
94
A
2178
12
95
B
1282
-177
96
B
697
-134
97
B
365
-127
98
B
467
-123
99
B
2320
-122
100
B
2155
-112
101
B
1617
-95
102
B
2982
-94
The SAS System
1242 Saturday March 4 2006 5
Obs
rdmgroup
ID
changeweight
103
B
2963
-85
104
B
3487
-69
105
B
2875
-65
106
B
92224
-64
107
B
5569
-55
108
B
2736
-53
109
B
1694
-49
110
B
1365
-46
111
B
2752
-4
112
B
5659
-4
113
B
2268
-39
114
B
5264
-38
115
B
1021
-35
116
B
3100
-35
117
B
1636
-34
118
B
3537
-33
119
B
3721
-29
120
B
3057
-28
121
B
3027
-27
122
B
5668
-27
123
B
2125
-26
124
B
3087
-25
125
B
4521
-25
126
B
3273
-24
127
B
898619
-23
128
B
2201
-22
129
B
2607
-21
130
B
483
-2
131
B
2898
-19
132
B
5345
-19
133
B
5647
-19
134
B
1421
-18
135
B
3868
-18
136
B
5181
-18
137
B
5229
-18
138
B
3728
-16
139
B
3890
-16
140
B
2792
-155
141
B
1635
-15
142
B
4858
-15
143
B
5311
-15
144
B
2440
-14
145
B
2753
-14
146
B
3873
-14
147
B
1176
-135
148
B
5270
-13
149
B
2343
-12
150
B
2849
-12
151
B
3743
-12
152
B
812
-12
153
B
3210
-12
The SAS System
1242 Saturday March 4 2006 6
Obs
rdmgroup
ID
changeweight
154
B
5012
-11
155
B
5604
-11
156
B
917
-11
157
B
3639
-11
158
B
1399
-1
159
B
2189
-1
160
B
4866
-1
161
B
1586
-09
162
B
2486
-09
163
B
5322
-07
164
B
2605
-06
165
B
2984
-06
166
B
3010
-06
167
B
3083
-06
168
B
4647
-054
169
B
3263
-05
170
B
4242
-05
171
B
3354
-04
172
B
598
-02
173
B
1075
-02
174
B
3392
-02
175
B
4377
-02
176
B
3495
-01
177
B
3454
-01
178
B
1378
0
179
B
1747
0
180
B
2730
0
181
B
2919
0
182
B
3527
0
183
B
5475
0
184
B
585
01
185
B
2235
01
186
B
3278
01
187
B
4401
01
188
B
913
02
189
B
2463
02
190
B
5380
02
191
B
1566
03
192
B
3302
03
193
B
5253
03
194
B
1736
04
195
B
2224
04
196
B
2134
05
197
B
2893
05
198
B
3089
05
199
B
3289
05
200
B
385645
05
201
B
3025
06
202
B
4899
061
203
B
5528
07
204
B
5652
07
The SAS System
1242 Saturday March 4 2006 7
Obs
rdmgroup
ID
changeweight
205
B
5050
08
206
B
5542
08
207
B
2065
08
208
B
4724
09
209
B
1031
12
210
B
1107
12
211
B
1889
12
212
B
3446
12
213
B
155
13
214
B
2003
13
215
B
1938
14
216
B
1975
14
217
B
2904
14
218
B
3570
14
219
B
4765
15
220
B
251879
16
221
B
2573
17
222
B
2742
17
223
B
3751
18
224
B
3124
21
225
B
5199
22
226
B
5533
22
227
B
3479
26
228
B
3513
26
229
B
3078
3
230
B
1722
3
231
B
3357
3
232
B
3538
32
233
B
1466
33
234
B
4236
34
235
B
4607
35
236
B
3768
58
237
C
1485
-142
238
C
2121
-106
239
C
2729
-101
240
C
5402
-82
241
C
414828
-74
242
C
1325
-74
243
C
2877
-737
244
C
350
-67
245
C
1294
-66
246
C
2853
-63
247
C
2815
-62
248
C
5276
-62
249
C
5562
-57
250
C
3647
-56
251
C
3028
-51
252
C
2099
-5
253
C
1757
-48
254
C
959
-46
255
C
92332
-42
The SAS System
1242 Saturday March 4 2006 8
Obs
rdmgroup
ID
changeweight
256
C
3744
-4
257
C
855
-392
258
C
3098
-39
259
C
1320
-39
260
C
5185
-38
261
C
519
-37
262
C
2588
-37
263
C
2629
-37
264
C
815
-35
265
C
2579
-34
266
C
1840
-31
267
C
1567
-27
268
C
2745
-26
269
C
2922
-24
270
C
1679
-23
271
C
3275
-23
272
C
4210
-22
273
C
1924
-21
274
C
5444
-2
275
C
1800
-19
276
C
2400
-19
277
C
507
-18
278
C
1008
-18
279
C
5517
-18
280
C
2429
-16
281
C
2867
-16
282
C
283
-15
283
C
1944
-14
284
C
5302
-11
285
C
1298
-1
286
C
1825
-09
287
C
2052
-09
288
C
660512
-09
289
C
1882
-08
290
C
5228
-08
291
C
1312
-07
292
C
2909
-07
293
C
3013
-07
294
C
3363
-07
295
C
5719
-06
296
C
2150
-04
297
C
4979
-02
298
C
5658
-01
299
C
5525
-005
300
C
5076
0
301
C
3285
01
302
C
197
024
303
C
468
06
304
C
2410
06
305
C
3603
06
306
C
3668
11
The SAS System
1242 Saturday March 4 2006 9
Obs
rdmgroup
ID
changeweight
307
C
614
12
308
C
1758
12
309
C
5431
14
310
C
3019
16
311
C
4493
16
312
C
3292
18
313
C
630
19
314
C
2172
2
315
C
4588
21
316
C
5336
21
317
C
3549
24
318
C
2603
24
319
C
3531
27
320
C
4893
29
321
C
712
3
322
C
4655
38
323
C
1568
43
324
C
2132
52
325
D
3780
-99
326
D
3410
-948
327
D
3265
-68
328
D
2659
-68
329
D
5039
-67
330
D
5649
-63
331
D
5512
-56
332
D
1078
-55
333
D
1868
-5
334
D
3231
-48
335
D
1676
-47
336
D
3271
-47
337
D
571
-45
338
D
3430
-44
339
D
1585
-4
340
D
5441
-4
341
D
1096
-39
342
D
1519
-39
343
D
600
-37
344
D
4208
-37
345
D
1734
-35
346
D
1939
-34
347
D
5204
-33
348
D
3476
-32
349
D
1820
-27
350
D
2780
-27
351
D
5340
-27
352
D
2261
-25
353
D
2735
-23
354
D
1372
-23
355
D
4714
-21
356
D
732
-205
357
D
1695
-2
The SAS System
1242 Saturday March 4 2006 10
Obs
rdmgroup
ID
changeweight
358
D
1582
-19
359
D
1846
-18
360
D
2763
-17
361
D
2905
-17
362
D
945
-15
363
D
1562
-15
364
D
2936
-15
365
D
1081
-13
366
D
4807
-13
367
D
1068
-12
368
D
3187
-12
369
D
1578
-11
370
D
1958
-11
371
D
1279
-1
372
D
3566
-1
373
D
5478
-1
374
D
499
-09
375
D
2036
-09
376
D
2103
-09
377
D
3161
-09
378
D
716
-09
379
D
249
-08
380
D
3132
-08
381
D
1896
-07
382
D
2884
-07
383
D
3034
-06
384
D
3480
-06
385
D
1413
-04
386
D
3767
-04
387
D
2098
-04
388
D
2223
-03
389
D
343
-02
390
D
1157
-02
391
D
3737
-01
392
D
874
0
393
D
1181
0
394
D
1797
0
395
D
2118
0
396
D
337
03
397
D
664
04
398
D
2238
05
399
D
3586
05
400
D
4773
06
401
D
3872
07
402
D
990294
07
403
D
3030
1
404
D
3391
1
405
D
5300
11
406
D
288
11
407
D
2925
12
408
D
5451
12
The SAS System
1242 Saturday March 4 2006 11
Obs
rdmgroup
ID
changeweight
409
D
521
12
410
D
2568
17
411
D
1570
19
412
D
3031
21
413
D
5674
23
414
D
5237
23
415
D
2088
3
416
D
2664
37
417
D
2487
41
418
D
1589
42
419
D
3894
47
420
D
681
6
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
Exercise Alone and Weight
Change in Fitness
-17
38
67
91
-4
-2
0
2
4
6
8
10
Control 72 minutes 136 minutes 192 minutes
Perc
ent C
hang
e Fi
tnes
s
Study Groups
-10
-5
0
5
10
Cha
nge
Wei
ght (
kg)
Church et al PLoS ONE 20094(2)e4515
Individual Change in Weight
Chart4
Change Weight (kg)
raw
Data by Group
Fig by group
Fig by group
Group a
Mean Change = -091 kg
38
Change Weight (kg)
Group b
Mean Change = -135 kg
Predicted Mean Change = -1 kg
37
Change Weight (kg)
Group c
Mean Change = -193 kg
Predicted Mean Change = -2 kg
27
Change Weight (kg)
Group d
Mean Change = -135 kg
Predicted Mean Change = -3 kg
26
Change Weight (kg)
Change in Weight
-13
-19
-13
-3
-25
-2
-15
-1
-05
0
4 KKW 8 KKW 12 KKW
Exercise Dose
Wei
ght C
hang
e (K
g)
Predicted Weight Loss Actual Weight Loss
Church et al PLoS ONE 20094(2)e4515
Chart1
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Data
Sheet3
Sheet3
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Figs
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Weight Loss
95 CI
Difference
95 CI
Prelanance of expected - actual gt 1
perc Diff
Predicted
Actual
Low
High
Low
High
4 KKW
-102
-132
-186
-0788
-029
-083
025
447
124
8 KKW
-195
-191
-26
-123
-002
-071
067
449
995
12 KKW
-262
-129
-195
-063
136
069
203
255
42
054
0532
054
054
069
068
069
069
066
066
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
-142
-106
-101
-82
-74
-74
-737
-67
-66
-63
-62
-62
-57
-56
-51
-5
-48
-46
-42
-4
-392
-39
-39
-38
-37
-37
-37
-35
-34
-31
-27
-26
-24
-23
-23
-22
-21
-2
-19
-19
-18
-18
-18
-16
-16
-15
-14
-11
-1
-09
-09
-09
-08
-08
-07
-07
-07
-07
-06
-04
-02
-01
-005
0
01
024
06
06
06
11
12
12
14
16
16
18
19
2
21
21
24
24
27
29
3
38
43
52
-177
-134
-127
-123
-122
-112
-95
-94
-85
-69
-65
-64
-55
-53
-49
-46
-4
-4
-39
-38
-35
-35
-34
-33
-29
-28
-27
-27
-26
-25
-25
-24
-23
-22
-21
-2
-19
-19
-19
-18
-18
-18
-18
-16
-16
-155
-15
-15
-15
-14
-14
-14
-135
-13
-12
-12
-12
-12
-12
-11
-11
-11
-11
-1
-1
-1
-09
-09
-07
-06
-06
-06
-06
-054
-05
-05
-04
-02
-02
-02
-02
-01
-01
0
0
0
0
0
0
01
01
01
01
02
02
02
03
03
03
04
04
05
05
05
05
05
06
061
07
07
08
08
08
09
12
12
12
12
13
13
14
14
14
14
15
16
17
17
18
21
22
22
26
26
3
3
3
32
33
34
35
58
-116
-11
-102
-91
-79
-75
-75
-72
-72
-69
-59
-59
-54
-47
-45
-35
-32
-3
-3
-26
-26
-25
-23
-23
-23
-22
-21
-21
-21
-21
-2
-16
-15
-15
-15
-14
-13
-12
-11
-11
-1
-09
-09
-08
-08
-07
-06
-06
-055
-05
-05
-04
-03
-02
0
0
0
0
01
024
03
05
05
08
08
09
09
1
1
1
11
12
12
12
12
13
13
14
15
158
16
18
18
18
19
197
27
31
34
47
54
63
114
12
ID
Change KG
ID
Change KG
ID
Change KG
ID
Change KG
A
1198
-116
B
1282
-177
C
1485
-142
D
3780
-99
A
334
-11
B
697
-134
C
2121
-106
D
3410
-948
A
758
-102
B
365
-127
C
2729
-101
D
3265
-68
A
2436
-91
B
467
-123
C
5402
-82
D
2659
-68
A
1503
-79
B
2320
-122
C
414828
-74
D
5039
-67
A
576
-75
B
2155
-112
C
1325
-74
D
5649
-63
A
2748
-75
B
1617
-95
C
2877
-737
D
5512
-56
A
1748
-72
B
2982
-94
C
350
-67
D
1078
-55
A
2716
-72
B
2963
-85
C
1294
-66
D
1868
-5
A
2243
-69
B
3487
-69
C
2853
-63
D
3231
-48
A
2053
-59
B
2875
-65
C
2815
-62
D
1676
-47
A
2608
-59
B
92224
-64
C
5276
-62
D
3271
-47
A
335
-54
B
5569
-55
C
5562
-57
D
571
-45
A
5035
-47
B
2736
-53
C
3647
-56
D
3430
-44
A
2135
-45
B
1694
-49
C
3028
-51
D
1585
-4
A
147
-35
B
1365
-46
C
2099
-5
D
5441
-4
A
1863
-32
B
2752
-4
C
1757
-48
D
1096
-39
A
921
-3
B
5659
-4
C
959
-46
D
1519
-39
A
2144
-3
B
2268
-39
C
92332
-42
D
600
-37
A
1151
-26
B
5264
-38
C
3744
-4
D
4208
-37
A
1259
-26
B
1021
-35
C
855
-392
D
1734
-35
A
1767
-25
B
3100
-35
C
3098
-39
D
1939
-34
A
5150
-23
B
1636
-34
C
1320
-39
D
5204
-33
A
1750
-23
B
3537
-33
C
5185
-38
D
3476
-32
A
1322
-23
B
3721
-29
C
519
-37
D
1820
-27
A
2111
-22
B
3057
-28
C
2588
-37
D
2780
-27
A
3017
-21
B
3027
-27
C
2629
-37
D
5340
-27
A
904
-21
B
5668
-27
C
815
-35
D
2261
-25
A
1949
-21
B
2125
-26
C
2579
-34
D
2735
-23
A
2123
-21
B
3087
-25
C
1840
-31
D
1372
-23
A
3415
-2
B
4521
-25
C
1567
-27
D
4714
-21
A
3234
-16
B
3273
-24
C
2745
-26
D
732
-205
A
548
-15
B
898619
-23
C
2922
-24
D
1695
-2
A
2120
-15
B
2201
-22
C
1679
-23
D
1582
-19
A
2778
-15
B
2607
-21
C
3275
-23
D
1846
-18
A
2658
-14
B
483
-2
C
4210
-22
D
2763
-17
A
1952
-13
B
2898
-19
C
1924
-21
D
2905
-17
A
3179
-12
B
5345
-19
C
5444
-2
D
945
-15
A
2569
-11
B
5647
-19
C
1800
-19
D
1562
-15
A
3662
-11
B
1421
-18
C
2400
-19
D
2936
-15
A
1512
-1
B
3868
-18
C
507
-18
D
1081
-13
A
688
-09
B
5181
-18
C
1008
-18
D
4807
-13
A
1492
-09
B
5229
-18
C
5517
-18
D
1068
-12
A
410
-08
B
3728
-16
C
2429
-16
D
3187
-12
A
5474
-08
B
3890
-16
C
2867
-16
D
1578
-11
A
366
-07
B
2792
-155
C
283
-15
D
1958
-11
A
4663
-06
B
1635
-15
C
1944
-14
D
1279
-1
A
2340
-06
B
4858
-15
C
5302
-11
D
3566
-1
A
556
-055
B
5311
-15
C
1298
-1
D
5478
-1
A
1935
-05
B
2440
-14
C
1825
-09
D
499
-09
A
2353
-05
B
2753
-14
C
2052
-09
D
2036
-09
A
593
-04
B
3873
-14
C
660512
-09
D
2103
-09
A
5328
-03
B
1176
-135
C
1882
-08
D
3161
-09
A
5579
-02
B
5270
-13
C
5228
-08
D
716
-09
A
1264
0
B
2343
-12
C
1312
-07
D
249
-08
A
2397
0
B
2849
-12
C
2909
-07
D
3132
-08
A
2593
0
B
3743
-12
C
3013
-07
D
1896
-07
A
5445
0
B
812
-12
C
3363
-07
D
2884
-07
A
2163
01
B
3210
-12
C
5719
-06
D
3034
-06
A
5015
024
B
5012
-11
C
2150
-04
D
3480
-06
A
305
03
B
5604
-11
C
4979
-02
D
1413
-04
A
1496
05
B
917
-11
C
5658
-01
D
3767
-04
A
4984
05
B
3639
-11
C
5525
-005
D
2098
-04
A
2942
08
B
1399
-1
C
5076
0
D
2223
-03
A
1861
08
B
2189
-1
C
3285
01
D
343
-02
A
1069
09
B
4866
-1
C
197
024
D
1157
-02
A
1763
09
B
1586
-09
C
468
06
D
3737
-01
A
211
1
B
2486
-09
C
2410
06
D
874
0
A
2724
1
B
5322
-07
C
3603
06
D
1181
0
A
3843
1
B
2605
-06
C
3668
11
D
1797
0
A
1186
11
B
2984
-06
C
614
12
D
2118
0
A
2101
12
B
3010
-06
C
1758
12
D
337
03
A
195
12
B
3083
-06
C
5431
14
D
664
04
A
2878
12
B
4647
-054
C
3019
16
D
2238
05
A
983695
12
B
3263
-05
C
4493
16
D
3586
05
A
881
13
B
4242
-05
C
3292
18
D
4773
06
A
4520
13
B
3354
-04
C
630
19
D
3872
07
A
3280
14
B
598
-02
C
2172
2
D
990294
07
A
1319
15
B
1075
-02
C
4588
21
D
3030
1
A
720
158
B
3392
-02
C
5336
21
D
3391
1
A
1266
16
B
4377
-02
C
3549
24
D
5300
11
A
972
18
B
3495
-01
C
2603
24
D
288
11
A
2281
18
B
3454
-01
C
3531
27
D
2925
12
A
2793
18
B
1378
0
C
4893
29
D
5451
12
A
2771
19
B
1747
0
C
712
3
D
521
12
A
3852
197
B
2730
0
C
4655
38
D
2568
17
A
2940
27
B
2919
0
C
1568
43
D
1570
19
A
5519
31
B
3527
0
C
2132
52
D
3031
21
A
1369
34
B
5475
0
D
5674
23
A
1709
47
B
585
01
D
5237
23
A
2187
54
B
2235
01
D
2088
3
A
165
63
B
3278
01
D
2664
37
A
717
114
B
4401
01
D
2487
41
A
2178
12
B
913
02
D
1589
42
B
2463
02
D
3894
47
B
5380
02
D
681
6
B
1566
03
B
3302
03
B
5253
03
B
1736
04
B
2224
04
B
2134
05
B
2893
05
B
3089
05
B
3289
05
B
385645
05
B
3025
06
B
4899
061
B
5528
07
B
5652
07
B
5050
08
B
5542
08
B
2065
08
B
4724
09
B
1031
12
B
1107
12
B
1889
12
B
3446
12
B
155
13
B
2003
13
B
1938
14
B
1975
14
B
2904
14
B
3570
14
B
4765
15
B
251879
16
B
2573
17
B
2742
17
B
3751
18
B
3124
21
B
5199
22
B
5533
22
B
3479
26
B
3513
26
B
3078
3
B
1722
3
B
3357
3
B
3538
32
B
1466
33
B
4236
34
B
4607
35
B
3768
58
The SAS System
1242 Saturday March 4 2006 3
Obs
rdmgroup
ID
changeweight
1
A
1198
-116
2
A
334
-11
3
A
758
-102
4
A
2436
-91
5
A
1503
-79
6
A
576
-75
7
A
2748
-75
8
A
1748
-72
9
A
2716
-72
10
A
2243
-69
11
A
2053
-59
12
A
2608
-59
13
A
335
-54
14
A
5035
-47
15
A
2135
-45
16
A
147
-35
17
A
1863
-32
18
A
921
-3
19
A
2144
-3
20
A
1151
-26
21
A
1259
-26
22
A
1767
-25
23
A
5150
-23
24
A
1750
-23
25
A
1322
-23
26
A
2111
-22
27
A
3017
-21
28
A
904
-21
29
A
1949
-21
30
A
2123
-21
31
A
3415
-2
32
A
3234
-16
33
A
548
-15
34
A
2120
-15
35
A
2778
-15
36
A
2658
-14
37
A
1952
-13
38
A
3179
-12
39
A
2569
-11
40
A
3662
-11
41
A
1512
-1
42
A
688
-09
43
A
1492
-09
44
A
410
-08
45
A
5474
-08
46
A
366
-07
47
A
4663
-06
48
A
2340
-06
49
A
556
-055
50
A
1935
-05
51
A
2353
-05
The SAS System
1242 Saturday March 4 2006 4
Obs
rdmgroup
ID
changeweight
52
A
593
-04
53
A
5328
-03
54
A
5579
-02
55
A
1264
0
56
A
2397
0
57
A
2593
0
58
A
5445
0
59
A
2163
01
60
A
5015
024
61
A
305
03
62
A
1496
05
63
A
4984
05
64
A
2942
08
65
A
1861
08
66
A
1069
09
67
A
1763
09
68
A
211
1
69
A
2724
1
70
A
3843
1
71
A
1186
11
72
A
2101
12
73
A
195
12
74
A
2878
12
75
A
983695
12
76
A
881
13
77
A
4520
13
78
A
3280
14
79
A
1319
15
80
A
720
158
81
A
1266
16
82
A
972
18
83
A
2281
18
84
A
2793
18
85
A
2771
19
86
A
3852
197
87
A
2940
27
88
A
5519
31
89
A
1369
34
90
A
1709
47
91
A
2187
54
92
A
165
63
93
A
717
114
94
A
2178
12
95
B
1282
-177
96
B
697
-134
97
B
365
-127
98
B
467
-123
99
B
2320
-122
100
B
2155
-112
101
B
1617
-95
102
B
2982
-94
The SAS System
1242 Saturday March 4 2006 5
Obs
rdmgroup
ID
changeweight
103
B
2963
-85
104
B
3487
-69
105
B
2875
-65
106
B
92224
-64
107
B
5569
-55
108
B
2736
-53
109
B
1694
-49
110
B
1365
-46
111
B
2752
-4
112
B
5659
-4
113
B
2268
-39
114
B
5264
-38
115
B
1021
-35
116
B
3100
-35
117
B
1636
-34
118
B
3537
-33
119
B
3721
-29
120
B
3057
-28
121
B
3027
-27
122
B
5668
-27
123
B
2125
-26
124
B
3087
-25
125
B
4521
-25
126
B
3273
-24
127
B
898619
-23
128
B
2201
-22
129
B
2607
-21
130
B
483
-2
131
B
2898
-19
132
B
5345
-19
133
B
5647
-19
134
B
1421
-18
135
B
3868
-18
136
B
5181
-18
137
B
5229
-18
138
B
3728
-16
139
B
3890
-16
140
B
2792
-155
141
B
1635
-15
142
B
4858
-15
143
B
5311
-15
144
B
2440
-14
145
B
2753
-14
146
B
3873
-14
147
B
1176
-135
148
B
5270
-13
149
B
2343
-12
150
B
2849
-12
151
B
3743
-12
152
B
812
-12
153
B
3210
-12
The SAS System
1242 Saturday March 4 2006 6
Obs
rdmgroup
ID
changeweight
154
B
5012
-11
155
B
5604
-11
156
B
917
-11
157
B
3639
-11
158
B
1399
-1
159
B
2189
-1
160
B
4866
-1
161
B
1586
-09
162
B
2486
-09
163
B
5322
-07
164
B
2605
-06
165
B
2984
-06
166
B
3010
-06
167
B
3083
-06
168
B
4647
-054
169
B
3263
-05
170
B
4242
-05
171
B
3354
-04
172
B
598
-02
173
B
1075
-02
174
B
3392
-02
175
B
4377
-02
176
B
3495
-01
177
B
3454
-01
178
B
1378
0
179
B
1747
0
180
B
2730
0
181
B
2919
0
182
B
3527
0
183
B
5475
0
184
B
585
01
185
B
2235
01
186
B
3278
01
187
B
4401
01
188
B
913
02
189
B
2463
02
190
B
5380
02
191
B
1566
03
192
B
3302
03
193
B
5253
03
194
B
1736
04
195
B
2224
04
196
B
2134
05
197
B
2893
05
198
B
3089
05
199
B
3289
05
200
B
385645
05
201
B
3025
06
202
B
4899
061
203
B
5528
07
204
B
5652
07
The SAS System
1242 Saturday March 4 2006 7
Obs
rdmgroup
ID
changeweight
205
B
5050
08
206
B
5542
08
207
B
2065
08
208
B
4724
09
209
B
1031
12
210
B
1107
12
211
B
1889
12
212
B
3446
12
213
B
155
13
214
B
2003
13
215
B
1938
14
216
B
1975
14
217
B
2904
14
218
B
3570
14
219
B
4765
15
220
B
251879
16
221
B
2573
17
222
B
2742
17
223
B
3751
18
224
B
3124
21
225
B
5199
22
226
B
5533
22
227
B
3479
26
228
B
3513
26
229
B
3078
3
230
B
1722
3
231
B
3357
3
232
B
3538
32
233
B
1466
33
234
B
4236
34
235
B
4607
35
236
B
3768
58
237
C
1485
-142
238
C
2121
-106
239
C
2729
-101
240
C
5402
-82
241
C
414828
-74
242
C
1325
-74
243
C
2877
-737
244
C
350
-67
245
C
1294
-66
246
C
2853
-63
247
C
2815
-62
248
C
5276
-62
249
C
5562
-57
250
C
3647
-56
251
C
3028
-51
252
C
2099
-5
253
C
1757
-48
254
C
959
-46
255
C
92332
-42
The SAS System
1242 Saturday March 4 2006 8
Obs
rdmgroup
ID
changeweight
256
C
3744
-4
257
C
855
-392
258
C
3098
-39
259
C
1320
-39
260
C
5185
-38
261
C
519
-37
262
C
2588
-37
263
C
2629
-37
264
C
815
-35
265
C
2579
-34
266
C
1840
-31
267
C
1567
-27
268
C
2745
-26
269
C
2922
-24
270
C
1679
-23
271
C
3275
-23
272
C
4210
-22
273
C
1924
-21
274
C
5444
-2
275
C
1800
-19
276
C
2400
-19
277
C
507
-18
278
C
1008
-18
279
C
5517
-18
280
C
2429
-16
281
C
2867
-16
282
C
283
-15
283
C
1944
-14
284
C
5302
-11
285
C
1298
-1
286
C
1825
-09
287
C
2052
-09
288
C
660512
-09
289
C
1882
-08
290
C
5228
-08
291
C
1312
-07
292
C
2909
-07
293
C
3013
-07
294
C
3363
-07
295
C
5719
-06
296
C
2150
-04
297
C
4979
-02
298
C
5658
-01
299
C
5525
-005
300
C
5076
0
301
C
3285
01
302
C
197
024
303
C
468
06
304
C
2410
06
305
C
3603
06
306
C
3668
11
The SAS System
1242 Saturday March 4 2006 9
Obs
rdmgroup
ID
changeweight
307
C
614
12
308
C
1758
12
309
C
5431
14
310
C
3019
16
311
C
4493
16
312
C
3292
18
313
C
630
19
314
C
2172
2
315
C
4588
21
316
C
5336
21
317
C
3549
24
318
C
2603
24
319
C
3531
27
320
C
4893
29
321
C
712
3
322
C
4655
38
323
C
1568
43
324
C
2132
52
325
D
3780
-99
326
D
3410
-948
327
D
3265
-68
328
D
2659
-68
329
D
5039
-67
330
D
5649
-63
331
D
5512
-56
332
D
1078
-55
333
D
1868
-5
334
D
3231
-48
335
D
1676
-47
336
D
3271
-47
337
D
571
-45
338
D
3430
-44
339
D
1585
-4
340
D
5441
-4
341
D
1096
-39
342
D
1519
-39
343
D
600
-37
344
D
4208
-37
345
D
1734
-35
346
D
1939
-34
347
D
5204
-33
348
D
3476
-32
349
D
1820
-27
350
D
2780
-27
351
D
5340
-27
352
D
2261
-25
353
D
2735
-23
354
D
1372
-23
355
D
4714
-21
356
D
732
-205
357
D
1695
-2
The SAS System
1242 Saturday March 4 2006 10
Obs
rdmgroup
ID
changeweight
358
D
1582
-19
359
D
1846
-18
360
D
2763
-17
361
D
2905
-17
362
D
945
-15
363
D
1562
-15
364
D
2936
-15
365
D
1081
-13
366
D
4807
-13
367
D
1068
-12
368
D
3187
-12
369
D
1578
-11
370
D
1958
-11
371
D
1279
-1
372
D
3566
-1
373
D
5478
-1
374
D
499
-09
375
D
2036
-09
376
D
2103
-09
377
D
3161
-09
378
D
716
-09
379
D
249
-08
380
D
3132
-08
381
D
1896
-07
382
D
2884
-07
383
D
3034
-06
384
D
3480
-06
385
D
1413
-04
386
D
3767
-04
387
D
2098
-04
388
D
2223
-03
389
D
343
-02
390
D
1157
-02
391
D
3737
-01
392
D
874
0
393
D
1181
0
394
D
1797
0
395
D
2118
0
396
D
337
03
397
D
664
04
398
D
2238
05
399
D
3586
05
400
D
4773
06
401
D
3872
07
402
D
990294
07
403
D
3030
1
404
D
3391
1
405
D
5300
11
406
D
288
11
407
D
2925
12
408
D
5451
12
The SAS System
1242 Saturday March 4 2006 11
Obs
rdmgroup
ID
changeweight
409
D
521
12
410
D
2568
17
411
D
1570
19
412
D
3031
21
413
D
5674
23
414
D
5237
23
415
D
2088
3
416
D
2664
37
417
D
2487
41
418
D
1589
42
419
D
3894
47
420
D
681
6
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
Change in Fitness
-17
38
67
91
-4
-2
0
2
4
6
8
10
Control 72 minutes 136 minutes 192 minutes
Perc
ent C
hang
e Fi
tnes
s
Study Groups
-10
-5
0
5
10
Cha
nge
Wei
ght (
kg)
Church et al PLoS ONE 20094(2)e4515
Individual Change in Weight
Chart4
Change Weight (kg)
raw
Data by Group
Fig by group
Fig by group
Group a
Mean Change = -091 kg
38
Change Weight (kg)
Group b
Mean Change = -135 kg
Predicted Mean Change = -1 kg
37
Change Weight (kg)
Group c
Mean Change = -193 kg
Predicted Mean Change = -2 kg
27
Change Weight (kg)
Group d
Mean Change = -135 kg
Predicted Mean Change = -3 kg
26
Change Weight (kg)
Change in Weight
-13
-19
-13
-3
-25
-2
-15
-1
-05
0
4 KKW 8 KKW 12 KKW
Exercise Dose
Wei
ght C
hang
e (K
g)
Predicted Weight Loss Actual Weight Loss
Church et al PLoS ONE 20094(2)e4515
Chart1
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Data
Sheet3
Sheet3
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Figs
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Weight Loss
95 CI
Difference
95 CI
Prelanance of expected - actual gt 1
perc Diff
Predicted
Actual
Low
High
Low
High
4 KKW
-102
-132
-186
-0788
-029
-083
025
447
124
8 KKW
-195
-191
-26
-123
-002
-071
067
449
995
12 KKW
-262
-129
-195
-063
136
069
203
255
42
054
0532
054
054
069
068
069
069
066
066
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
-142
-106
-101
-82
-74
-74
-737
-67
-66
-63
-62
-62
-57
-56
-51
-5
-48
-46
-42
-4
-392
-39
-39
-38
-37
-37
-37
-35
-34
-31
-27
-26
-24
-23
-23
-22
-21
-2
-19
-19
-18
-18
-18
-16
-16
-15
-14
-11
-1
-09
-09
-09
-08
-08
-07
-07
-07
-07
-06
-04
-02
-01
-005
0
01
024
06
06
06
11
12
12
14
16
16
18
19
2
21
21
24
24
27
29
3
38
43
52
-177
-134
-127
-123
-122
-112
-95
-94
-85
-69
-65
-64
-55
-53
-49
-46
-4
-4
-39
-38
-35
-35
-34
-33
-29
-28
-27
-27
-26
-25
-25
-24
-23
-22
-21
-2
-19
-19
-19
-18
-18
-18
-18
-16
-16
-155
-15
-15
-15
-14
-14
-14
-135
-13
-12
-12
-12
-12
-12
-11
-11
-11
-11
-1
-1
-1
-09
-09
-07
-06
-06
-06
-06
-054
-05
-05
-04
-02
-02
-02
-02
-01
-01
0
0
0
0
0
0
01
01
01
01
02
02
02
03
03
03
04
04
05
05
05
05
05
06
061
07
07
08
08
08
09
12
12
12
12
13
13
14
14
14
14
15
16
17
17
18
21
22
22
26
26
3
3
3
32
33
34
35
58
-116
-11
-102
-91
-79
-75
-75
-72
-72
-69
-59
-59
-54
-47
-45
-35
-32
-3
-3
-26
-26
-25
-23
-23
-23
-22
-21
-21
-21
-21
-2
-16
-15
-15
-15
-14
-13
-12
-11
-11
-1
-09
-09
-08
-08
-07
-06
-06
-055
-05
-05
-04
-03
-02
0
0
0
0
01
024
03
05
05
08
08
09
09
1
1
1
11
12
12
12
12
13
13
14
15
158
16
18
18
18
19
197
27
31
34
47
54
63
114
12
ID
Change KG
ID
Change KG
ID
Change KG
ID
Change KG
A
1198
-116
B
1282
-177
C
1485
-142
D
3780
-99
A
334
-11
B
697
-134
C
2121
-106
D
3410
-948
A
758
-102
B
365
-127
C
2729
-101
D
3265
-68
A
2436
-91
B
467
-123
C
5402
-82
D
2659
-68
A
1503
-79
B
2320
-122
C
414828
-74
D
5039
-67
A
576
-75
B
2155
-112
C
1325
-74
D
5649
-63
A
2748
-75
B
1617
-95
C
2877
-737
D
5512
-56
A
1748
-72
B
2982
-94
C
350
-67
D
1078
-55
A
2716
-72
B
2963
-85
C
1294
-66
D
1868
-5
A
2243
-69
B
3487
-69
C
2853
-63
D
3231
-48
A
2053
-59
B
2875
-65
C
2815
-62
D
1676
-47
A
2608
-59
B
92224
-64
C
5276
-62
D
3271
-47
A
335
-54
B
5569
-55
C
5562
-57
D
571
-45
A
5035
-47
B
2736
-53
C
3647
-56
D
3430
-44
A
2135
-45
B
1694
-49
C
3028
-51
D
1585
-4
A
147
-35
B
1365
-46
C
2099
-5
D
5441
-4
A
1863
-32
B
2752
-4
C
1757
-48
D
1096
-39
A
921
-3
B
5659
-4
C
959
-46
D
1519
-39
A
2144
-3
B
2268
-39
C
92332
-42
D
600
-37
A
1151
-26
B
5264
-38
C
3744
-4
D
4208
-37
A
1259
-26
B
1021
-35
C
855
-392
D
1734
-35
A
1767
-25
B
3100
-35
C
3098
-39
D
1939
-34
A
5150
-23
B
1636
-34
C
1320
-39
D
5204
-33
A
1750
-23
B
3537
-33
C
5185
-38
D
3476
-32
A
1322
-23
B
3721
-29
C
519
-37
D
1820
-27
A
2111
-22
B
3057
-28
C
2588
-37
D
2780
-27
A
3017
-21
B
3027
-27
C
2629
-37
D
5340
-27
A
904
-21
B
5668
-27
C
815
-35
D
2261
-25
A
1949
-21
B
2125
-26
C
2579
-34
D
2735
-23
A
2123
-21
B
3087
-25
C
1840
-31
D
1372
-23
A
3415
-2
B
4521
-25
C
1567
-27
D
4714
-21
A
3234
-16
B
3273
-24
C
2745
-26
D
732
-205
A
548
-15
B
898619
-23
C
2922
-24
D
1695
-2
A
2120
-15
B
2201
-22
C
1679
-23
D
1582
-19
A
2778
-15
B
2607
-21
C
3275
-23
D
1846
-18
A
2658
-14
B
483
-2
C
4210
-22
D
2763
-17
A
1952
-13
B
2898
-19
C
1924
-21
D
2905
-17
A
3179
-12
B
5345
-19
C
5444
-2
D
945
-15
A
2569
-11
B
5647
-19
C
1800
-19
D
1562
-15
A
3662
-11
B
1421
-18
C
2400
-19
D
2936
-15
A
1512
-1
B
3868
-18
C
507
-18
D
1081
-13
A
688
-09
B
5181
-18
C
1008
-18
D
4807
-13
A
1492
-09
B
5229
-18
C
5517
-18
D
1068
-12
A
410
-08
B
3728
-16
C
2429
-16
D
3187
-12
A
5474
-08
B
3890
-16
C
2867
-16
D
1578
-11
A
366
-07
B
2792
-155
C
283
-15
D
1958
-11
A
4663
-06
B
1635
-15
C
1944
-14
D
1279
-1
A
2340
-06
B
4858
-15
C
5302
-11
D
3566
-1
A
556
-055
B
5311
-15
C
1298
-1
D
5478
-1
A
1935
-05
B
2440
-14
C
1825
-09
D
499
-09
A
2353
-05
B
2753
-14
C
2052
-09
D
2036
-09
A
593
-04
B
3873
-14
C
660512
-09
D
2103
-09
A
5328
-03
B
1176
-135
C
1882
-08
D
3161
-09
A
5579
-02
B
5270
-13
C
5228
-08
D
716
-09
A
1264
0
B
2343
-12
C
1312
-07
D
249
-08
A
2397
0
B
2849
-12
C
2909
-07
D
3132
-08
A
2593
0
B
3743
-12
C
3013
-07
D
1896
-07
A
5445
0
B
812
-12
C
3363
-07
D
2884
-07
A
2163
01
B
3210
-12
C
5719
-06
D
3034
-06
A
5015
024
B
5012
-11
C
2150
-04
D
3480
-06
A
305
03
B
5604
-11
C
4979
-02
D
1413
-04
A
1496
05
B
917
-11
C
5658
-01
D
3767
-04
A
4984
05
B
3639
-11
C
5525
-005
D
2098
-04
A
2942
08
B
1399
-1
C
5076
0
D
2223
-03
A
1861
08
B
2189
-1
C
3285
01
D
343
-02
A
1069
09
B
4866
-1
C
197
024
D
1157
-02
A
1763
09
B
1586
-09
C
468
06
D
3737
-01
A
211
1
B
2486
-09
C
2410
06
D
874
0
A
2724
1
B
5322
-07
C
3603
06
D
1181
0
A
3843
1
B
2605
-06
C
3668
11
D
1797
0
A
1186
11
B
2984
-06
C
614
12
D
2118
0
A
2101
12
B
3010
-06
C
1758
12
D
337
03
A
195
12
B
3083
-06
C
5431
14
D
664
04
A
2878
12
B
4647
-054
C
3019
16
D
2238
05
A
983695
12
B
3263
-05
C
4493
16
D
3586
05
A
881
13
B
4242
-05
C
3292
18
D
4773
06
A
4520
13
B
3354
-04
C
630
19
D
3872
07
A
3280
14
B
598
-02
C
2172
2
D
990294
07
A
1319
15
B
1075
-02
C
4588
21
D
3030
1
A
720
158
B
3392
-02
C
5336
21
D
3391
1
A
1266
16
B
4377
-02
C
3549
24
D
5300
11
A
972
18
B
3495
-01
C
2603
24
D
288
11
A
2281
18
B
3454
-01
C
3531
27
D
2925
12
A
2793
18
B
1378
0
C
4893
29
D
5451
12
A
2771
19
B
1747
0
C
712
3
D
521
12
A
3852
197
B
2730
0
C
4655
38
D
2568
17
A
2940
27
B
2919
0
C
1568
43
D
1570
19
A
5519
31
B
3527
0
C
2132
52
D
3031
21
A
1369
34
B
5475
0
D
5674
23
A
1709
47
B
585
01
D
5237
23
A
2187
54
B
2235
01
D
2088
3
A
165
63
B
3278
01
D
2664
37
A
717
114
B
4401
01
D
2487
41
A
2178
12
B
913
02
D
1589
42
B
2463
02
D
3894
47
B
5380
02
D
681
6
B
1566
03
B
3302
03
B
5253
03
B
1736
04
B
2224
04
B
2134
05
B
2893
05
B
3089
05
B
3289
05
B
385645
05
B
3025
06
B
4899
061
B
5528
07
B
5652
07
B
5050
08
B
5542
08
B
2065
08
B
4724
09
B
1031
12
B
1107
12
B
1889
12
B
3446
12
B
155
13
B
2003
13
B
1938
14
B
1975
14
B
2904
14
B
3570
14
B
4765
15
B
251879
16
B
2573
17
B
2742
17
B
3751
18
B
3124
21
B
5199
22
B
5533
22
B
3479
26
B
3513
26
B
3078
3
B
1722
3
B
3357
3
B
3538
32
B
1466
33
B
4236
34
B
4607
35
B
3768
58
The SAS System
1242 Saturday March 4 2006 3
Obs
rdmgroup
ID
changeweight
1
A
1198
-116
2
A
334
-11
3
A
758
-102
4
A
2436
-91
5
A
1503
-79
6
A
576
-75
7
A
2748
-75
8
A
1748
-72
9
A
2716
-72
10
A
2243
-69
11
A
2053
-59
12
A
2608
-59
13
A
335
-54
14
A
5035
-47
15
A
2135
-45
16
A
147
-35
17
A
1863
-32
18
A
921
-3
19
A
2144
-3
20
A
1151
-26
21
A
1259
-26
22
A
1767
-25
23
A
5150
-23
24
A
1750
-23
25
A
1322
-23
26
A
2111
-22
27
A
3017
-21
28
A
904
-21
29
A
1949
-21
30
A
2123
-21
31
A
3415
-2
32
A
3234
-16
33
A
548
-15
34
A
2120
-15
35
A
2778
-15
36
A
2658
-14
37
A
1952
-13
38
A
3179
-12
39
A
2569
-11
40
A
3662
-11
41
A
1512
-1
42
A
688
-09
43
A
1492
-09
44
A
410
-08
45
A
5474
-08
46
A
366
-07
47
A
4663
-06
48
A
2340
-06
49
A
556
-055
50
A
1935
-05
51
A
2353
-05
The SAS System
1242 Saturday March 4 2006 4
Obs
rdmgroup
ID
changeweight
52
A
593
-04
53
A
5328
-03
54
A
5579
-02
55
A
1264
0
56
A
2397
0
57
A
2593
0
58
A
5445
0
59
A
2163
01
60
A
5015
024
61
A
305
03
62
A
1496
05
63
A
4984
05
64
A
2942
08
65
A
1861
08
66
A
1069
09
67
A
1763
09
68
A
211
1
69
A
2724
1
70
A
3843
1
71
A
1186
11
72
A
2101
12
73
A
195
12
74
A
2878
12
75
A
983695
12
76
A
881
13
77
A
4520
13
78
A
3280
14
79
A
1319
15
80
A
720
158
81
A
1266
16
82
A
972
18
83
A
2281
18
84
A
2793
18
85
A
2771
19
86
A
3852
197
87
A
2940
27
88
A
5519
31
89
A
1369
34
90
A
1709
47
91
A
2187
54
92
A
165
63
93
A
717
114
94
A
2178
12
95
B
1282
-177
96
B
697
-134
97
B
365
-127
98
B
467
-123
99
B
2320
-122
100
B
2155
-112
101
B
1617
-95
102
B
2982
-94
The SAS System
1242 Saturday March 4 2006 5
Obs
rdmgroup
ID
changeweight
103
B
2963
-85
104
B
3487
-69
105
B
2875
-65
106
B
92224
-64
107
B
5569
-55
108
B
2736
-53
109
B
1694
-49
110
B
1365
-46
111
B
2752
-4
112
B
5659
-4
113
B
2268
-39
114
B
5264
-38
115
B
1021
-35
116
B
3100
-35
117
B
1636
-34
118
B
3537
-33
119
B
3721
-29
120
B
3057
-28
121
B
3027
-27
122
B
5668
-27
123
B
2125
-26
124
B
3087
-25
125
B
4521
-25
126
B
3273
-24
127
B
898619
-23
128
B
2201
-22
129
B
2607
-21
130
B
483
-2
131
B
2898
-19
132
B
5345
-19
133
B
5647
-19
134
B
1421
-18
135
B
3868
-18
136
B
5181
-18
137
B
5229
-18
138
B
3728
-16
139
B
3890
-16
140
B
2792
-155
141
B
1635
-15
142
B
4858
-15
143
B
5311
-15
144
B
2440
-14
145
B
2753
-14
146
B
3873
-14
147
B
1176
-135
148
B
5270
-13
149
B
2343
-12
150
B
2849
-12
151
B
3743
-12
152
B
812
-12
153
B
3210
-12
The SAS System
1242 Saturday March 4 2006 6
Obs
rdmgroup
ID
changeweight
154
B
5012
-11
155
B
5604
-11
156
B
917
-11
157
B
3639
-11
158
B
1399
-1
159
B
2189
-1
160
B
4866
-1
161
B
1586
-09
162
B
2486
-09
163
B
5322
-07
164
B
2605
-06
165
B
2984
-06
166
B
3010
-06
167
B
3083
-06
168
B
4647
-054
169
B
3263
-05
170
B
4242
-05
171
B
3354
-04
172
B
598
-02
173
B
1075
-02
174
B
3392
-02
175
B
4377
-02
176
B
3495
-01
177
B
3454
-01
178
B
1378
0
179
B
1747
0
180
B
2730
0
181
B
2919
0
182
B
3527
0
183
B
5475
0
184
B
585
01
185
B
2235
01
186
B
3278
01
187
B
4401
01
188
B
913
02
189
B
2463
02
190
B
5380
02
191
B
1566
03
192
B
3302
03
193
B
5253
03
194
B
1736
04
195
B
2224
04
196
B
2134
05
197
B
2893
05
198
B
3089
05
199
B
3289
05
200
B
385645
05
201
B
3025
06
202
B
4899
061
203
B
5528
07
204
B
5652
07
The SAS System
1242 Saturday March 4 2006 7
Obs
rdmgroup
ID
changeweight
205
B
5050
08
206
B
5542
08
207
B
2065
08
208
B
4724
09
209
B
1031
12
210
B
1107
12
211
B
1889
12
212
B
3446
12
213
B
155
13
214
B
2003
13
215
B
1938
14
216
B
1975
14
217
B
2904
14
218
B
3570
14
219
B
4765
15
220
B
251879
16
221
B
2573
17
222
B
2742
17
223
B
3751
18
224
B
3124
21
225
B
5199
22
226
B
5533
22
227
B
3479
26
228
B
3513
26
229
B
3078
3
230
B
1722
3
231
B
3357
3
232
B
3538
32
233
B
1466
33
234
B
4236
34
235
B
4607
35
236
B
3768
58
237
C
1485
-142
238
C
2121
-106
239
C
2729
-101
240
C
5402
-82
241
C
414828
-74
242
C
1325
-74
243
C
2877
-737
244
C
350
-67
245
C
1294
-66
246
C
2853
-63
247
C
2815
-62
248
C
5276
-62
249
C
5562
-57
250
C
3647
-56
251
C
3028
-51
252
C
2099
-5
253
C
1757
-48
254
C
959
-46
255
C
92332
-42
The SAS System
1242 Saturday March 4 2006 8
Obs
rdmgroup
ID
changeweight
256
C
3744
-4
257
C
855
-392
258
C
3098
-39
259
C
1320
-39
260
C
5185
-38
261
C
519
-37
262
C
2588
-37
263
C
2629
-37
264
C
815
-35
265
C
2579
-34
266
C
1840
-31
267
C
1567
-27
268
C
2745
-26
269
C
2922
-24
270
C
1679
-23
271
C
3275
-23
272
C
4210
-22
273
C
1924
-21
274
C
5444
-2
275
C
1800
-19
276
C
2400
-19
277
C
507
-18
278
C
1008
-18
279
C
5517
-18
280
C
2429
-16
281
C
2867
-16
282
C
283
-15
283
C
1944
-14
284
C
5302
-11
285
C
1298
-1
286
C
1825
-09
287
C
2052
-09
288
C
660512
-09
289
C
1882
-08
290
C
5228
-08
291
C
1312
-07
292
C
2909
-07
293
C
3013
-07
294
C
3363
-07
295
C
5719
-06
296
C
2150
-04
297
C
4979
-02
298
C
5658
-01
299
C
5525
-005
300
C
5076
0
301
C
3285
01
302
C
197
024
303
C
468
06
304
C
2410
06
305
C
3603
06
306
C
3668
11
The SAS System
1242 Saturday March 4 2006 9
Obs
rdmgroup
ID
changeweight
307
C
614
12
308
C
1758
12
309
C
5431
14
310
C
3019
16
311
C
4493
16
312
C
3292
18
313
C
630
19
314
C
2172
2
315
C
4588
21
316
C
5336
21
317
C
3549
24
318
C
2603
24
319
C
3531
27
320
C
4893
29
321
C
712
3
322
C
4655
38
323
C
1568
43
324
C
2132
52
325
D
3780
-99
326
D
3410
-948
327
D
3265
-68
328
D
2659
-68
329
D
5039
-67
330
D
5649
-63
331
D
5512
-56
332
D
1078
-55
333
D
1868
-5
334
D
3231
-48
335
D
1676
-47
336
D
3271
-47
337
D
571
-45
338
D
3430
-44
339
D
1585
-4
340
D
5441
-4
341
D
1096
-39
342
D
1519
-39
343
D
600
-37
344
D
4208
-37
345
D
1734
-35
346
D
1939
-34
347
D
5204
-33
348
D
3476
-32
349
D
1820
-27
350
D
2780
-27
351
D
5340
-27
352
D
2261
-25
353
D
2735
-23
354
D
1372
-23
355
D
4714
-21
356
D
732
-205
357
D
1695
-2
The SAS System
1242 Saturday March 4 2006 10
Obs
rdmgroup
ID
changeweight
358
D
1582
-19
359
D
1846
-18
360
D
2763
-17
361
D
2905
-17
362
D
945
-15
363
D
1562
-15
364
D
2936
-15
365
D
1081
-13
366
D
4807
-13
367
D
1068
-12
368
D
3187
-12
369
D
1578
-11
370
D
1958
-11
371
D
1279
-1
372
D
3566
-1
373
D
5478
-1
374
D
499
-09
375
D
2036
-09
376
D
2103
-09
377
D
3161
-09
378
D
716
-09
379
D
249
-08
380
D
3132
-08
381
D
1896
-07
382
D
2884
-07
383
D
3034
-06
384
D
3480
-06
385
D
1413
-04
386
D
3767
-04
387
D
2098
-04
388
D
2223
-03
389
D
343
-02
390
D
1157
-02
391
D
3737
-01
392
D
874
0
393
D
1181
0
394
D
1797
0
395
D
2118
0
396
D
337
03
397
D
664
04
398
D
2238
05
399
D
3586
05
400
D
4773
06
401
D
3872
07
402
D
990294
07
403
D
3030
1
404
D
3391
1
405
D
5300
11
406
D
288
11
407
D
2925
12
408
D
5451
12
The SAS System
1242 Saturday March 4 2006 11
Obs
rdmgroup
ID
changeweight
409
D
521
12
410
D
2568
17
411
D
1570
19
412
D
3031
21
413
D
5674
23
414
D
5237
23
415
D
2088
3
416
D
2664
37
417
D
2487
41
418
D
1589
42
419
D
3894
47
420
D
681
6
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
-10
-5
0
5
10
Cha
nge
Wei
ght (
kg)
Church et al PLoS ONE 20094(2)e4515
Individual Change in Weight
Chart4
Change Weight (kg)
raw
Data by Group
Fig by group
Fig by group
Group a
Mean Change = -091 kg
38
Change Weight (kg)
Group b
Mean Change = -135 kg
Predicted Mean Change = -1 kg
37
Change Weight (kg)
Group c
Mean Change = -193 kg
Predicted Mean Change = -2 kg
27
Change Weight (kg)
Group d
Mean Change = -135 kg
Predicted Mean Change = -3 kg
26
Change Weight (kg)
Change in Weight
-13
-19
-13
-3
-25
-2
-15
-1
-05
0
4 KKW 8 KKW 12 KKW
Exercise Dose
Wei
ght C
hang
e (K
g)
Predicted Weight Loss Actual Weight Loss
Church et al PLoS ONE 20094(2)e4515
Chart1
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Data
Sheet3
Sheet3
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Figs
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Weight Loss
95 CI
Difference
95 CI
Prelanance of expected - actual gt 1
perc Diff
Predicted
Actual
Low
High
Low
High
4 KKW
-102
-132
-186
-0788
-029
-083
025
447
124
8 KKW
-195
-191
-26
-123
-002
-071
067
449
995
12 KKW
-262
-129
-195
-063
136
069
203
255
42
054
0532
054
054
069
068
069
069
066
066
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
-142
-106
-101
-82
-74
-74
-737
-67
-66
-63
-62
-62
-57
-56
-51
-5
-48
-46
-42
-4
-392
-39
-39
-38
-37
-37
-37
-35
-34
-31
-27
-26
-24
-23
-23
-22
-21
-2
-19
-19
-18
-18
-18
-16
-16
-15
-14
-11
-1
-09
-09
-09
-08
-08
-07
-07
-07
-07
-06
-04
-02
-01
-005
0
01
024
06
06
06
11
12
12
14
16
16
18
19
2
21
21
24
24
27
29
3
38
43
52
-177
-134
-127
-123
-122
-112
-95
-94
-85
-69
-65
-64
-55
-53
-49
-46
-4
-4
-39
-38
-35
-35
-34
-33
-29
-28
-27
-27
-26
-25
-25
-24
-23
-22
-21
-2
-19
-19
-19
-18
-18
-18
-18
-16
-16
-155
-15
-15
-15
-14
-14
-14
-135
-13
-12
-12
-12
-12
-12
-11
-11
-11
-11
-1
-1
-1
-09
-09
-07
-06
-06
-06
-06
-054
-05
-05
-04
-02
-02
-02
-02
-01
-01
0
0
0
0
0
0
01
01
01
01
02
02
02
03
03
03
04
04
05
05
05
05
05
06
061
07
07
08
08
08
09
12
12
12
12
13
13
14
14
14
14
15
16
17
17
18
21
22
22
26
26
3
3
3
32
33
34
35
58
-116
-11
-102
-91
-79
-75
-75
-72
-72
-69
-59
-59
-54
-47
-45
-35
-32
-3
-3
-26
-26
-25
-23
-23
-23
-22
-21
-21
-21
-21
-2
-16
-15
-15
-15
-14
-13
-12
-11
-11
-1
-09
-09
-08
-08
-07
-06
-06
-055
-05
-05
-04
-03
-02
0
0
0
0
01
024
03
05
05
08
08
09
09
1
1
1
11
12
12
12
12
13
13
14
15
158
16
18
18
18
19
197
27
31
34
47
54
63
114
12
ID
Change KG
ID
Change KG
ID
Change KG
ID
Change KG
A
1198
-116
B
1282
-177
C
1485
-142
D
3780
-99
A
334
-11
B
697
-134
C
2121
-106
D
3410
-948
A
758
-102
B
365
-127
C
2729
-101
D
3265
-68
A
2436
-91
B
467
-123
C
5402
-82
D
2659
-68
A
1503
-79
B
2320
-122
C
414828
-74
D
5039
-67
A
576
-75
B
2155
-112
C
1325
-74
D
5649
-63
A
2748
-75
B
1617
-95
C
2877
-737
D
5512
-56
A
1748
-72
B
2982
-94
C
350
-67
D
1078
-55
A
2716
-72
B
2963
-85
C
1294
-66
D
1868
-5
A
2243
-69
B
3487
-69
C
2853
-63
D
3231
-48
A
2053
-59
B
2875
-65
C
2815
-62
D
1676
-47
A
2608
-59
B
92224
-64
C
5276
-62
D
3271
-47
A
335
-54
B
5569
-55
C
5562
-57
D
571
-45
A
5035
-47
B
2736
-53
C
3647
-56
D
3430
-44
A
2135
-45
B
1694
-49
C
3028
-51
D
1585
-4
A
147
-35
B
1365
-46
C
2099
-5
D
5441
-4
A
1863
-32
B
2752
-4
C
1757
-48
D
1096
-39
A
921
-3
B
5659
-4
C
959
-46
D
1519
-39
A
2144
-3
B
2268
-39
C
92332
-42
D
600
-37
A
1151
-26
B
5264
-38
C
3744
-4
D
4208
-37
A
1259
-26
B
1021
-35
C
855
-392
D
1734
-35
A
1767
-25
B
3100
-35
C
3098
-39
D
1939
-34
A
5150
-23
B
1636
-34
C
1320
-39
D
5204
-33
A
1750
-23
B
3537
-33
C
5185
-38
D
3476
-32
A
1322
-23
B
3721
-29
C
519
-37
D
1820
-27
A
2111
-22
B
3057
-28
C
2588
-37
D
2780
-27
A
3017
-21
B
3027
-27
C
2629
-37
D
5340
-27
A
904
-21
B
5668
-27
C
815
-35
D
2261
-25
A
1949
-21
B
2125
-26
C
2579
-34
D
2735
-23
A
2123
-21
B
3087
-25
C
1840
-31
D
1372
-23
A
3415
-2
B
4521
-25
C
1567
-27
D
4714
-21
A
3234
-16
B
3273
-24
C
2745
-26
D
732
-205
A
548
-15
B
898619
-23
C
2922
-24
D
1695
-2
A
2120
-15
B
2201
-22
C
1679
-23
D
1582
-19
A
2778
-15
B
2607
-21
C
3275
-23
D
1846
-18
A
2658
-14
B
483
-2
C
4210
-22
D
2763
-17
A
1952
-13
B
2898
-19
C
1924
-21
D
2905
-17
A
3179
-12
B
5345
-19
C
5444
-2
D
945
-15
A
2569
-11
B
5647
-19
C
1800
-19
D
1562
-15
A
3662
-11
B
1421
-18
C
2400
-19
D
2936
-15
A
1512
-1
B
3868
-18
C
507
-18
D
1081
-13
A
688
-09
B
5181
-18
C
1008
-18
D
4807
-13
A
1492
-09
B
5229
-18
C
5517
-18
D
1068
-12
A
410
-08
B
3728
-16
C
2429
-16
D
3187
-12
A
5474
-08
B
3890
-16
C
2867
-16
D
1578
-11
A
366
-07
B
2792
-155
C
283
-15
D
1958
-11
A
4663
-06
B
1635
-15
C
1944
-14
D
1279
-1
A
2340
-06
B
4858
-15
C
5302
-11
D
3566
-1
A
556
-055
B
5311
-15
C
1298
-1
D
5478
-1
A
1935
-05
B
2440
-14
C
1825
-09
D
499
-09
A
2353
-05
B
2753
-14
C
2052
-09
D
2036
-09
A
593
-04
B
3873
-14
C
660512
-09
D
2103
-09
A
5328
-03
B
1176
-135
C
1882
-08
D
3161
-09
A
5579
-02
B
5270
-13
C
5228
-08
D
716
-09
A
1264
0
B
2343
-12
C
1312
-07
D
249
-08
A
2397
0
B
2849
-12
C
2909
-07
D
3132
-08
A
2593
0
B
3743
-12
C
3013
-07
D
1896
-07
A
5445
0
B
812
-12
C
3363
-07
D
2884
-07
A
2163
01
B
3210
-12
C
5719
-06
D
3034
-06
A
5015
024
B
5012
-11
C
2150
-04
D
3480
-06
A
305
03
B
5604
-11
C
4979
-02
D
1413
-04
A
1496
05
B
917
-11
C
5658
-01
D
3767
-04
A
4984
05
B
3639
-11
C
5525
-005
D
2098
-04
A
2942
08
B
1399
-1
C
5076
0
D
2223
-03
A
1861
08
B
2189
-1
C
3285
01
D
343
-02
A
1069
09
B
4866
-1
C
197
024
D
1157
-02
A
1763
09
B
1586
-09
C
468
06
D
3737
-01
A
211
1
B
2486
-09
C
2410
06
D
874
0
A
2724
1
B
5322
-07
C
3603
06
D
1181
0
A
3843
1
B
2605
-06
C
3668
11
D
1797
0
A
1186
11
B
2984
-06
C
614
12
D
2118
0
A
2101
12
B
3010
-06
C
1758
12
D
337
03
A
195
12
B
3083
-06
C
5431
14
D
664
04
A
2878
12
B
4647
-054
C
3019
16
D
2238
05
A
983695
12
B
3263
-05
C
4493
16
D
3586
05
A
881
13
B
4242
-05
C
3292
18
D
4773
06
A
4520
13
B
3354
-04
C
630
19
D
3872
07
A
3280
14
B
598
-02
C
2172
2
D
990294
07
A
1319
15
B
1075
-02
C
4588
21
D
3030
1
A
720
158
B
3392
-02
C
5336
21
D
3391
1
A
1266
16
B
4377
-02
C
3549
24
D
5300
11
A
972
18
B
3495
-01
C
2603
24
D
288
11
A
2281
18
B
3454
-01
C
3531
27
D
2925
12
A
2793
18
B
1378
0
C
4893
29
D
5451
12
A
2771
19
B
1747
0
C
712
3
D
521
12
A
3852
197
B
2730
0
C
4655
38
D
2568
17
A
2940
27
B
2919
0
C
1568
43
D
1570
19
A
5519
31
B
3527
0
C
2132
52
D
3031
21
A
1369
34
B
5475
0
D
5674
23
A
1709
47
B
585
01
D
5237
23
A
2187
54
B
2235
01
D
2088
3
A
165
63
B
3278
01
D
2664
37
A
717
114
B
4401
01
D
2487
41
A
2178
12
B
913
02
D
1589
42
B
2463
02
D
3894
47
B
5380
02
D
681
6
B
1566
03
B
3302
03
B
5253
03
B
1736
04
B
2224
04
B
2134
05
B
2893
05
B
3089
05
B
3289
05
B
385645
05
B
3025
06
B
4899
061
B
5528
07
B
5652
07
B
5050
08
B
5542
08
B
2065
08
B
4724
09
B
1031
12
B
1107
12
B
1889
12
B
3446
12
B
155
13
B
2003
13
B
1938
14
B
1975
14
B
2904
14
B
3570
14
B
4765
15
B
251879
16
B
2573
17
B
2742
17
B
3751
18
B
3124
21
B
5199
22
B
5533
22
B
3479
26
B
3513
26
B
3078
3
B
1722
3
B
3357
3
B
3538
32
B
1466
33
B
4236
34
B
4607
35
B
3768
58
The SAS System
1242 Saturday March 4 2006 3
Obs
rdmgroup
ID
changeweight
1
A
1198
-116
2
A
334
-11
3
A
758
-102
4
A
2436
-91
5
A
1503
-79
6
A
576
-75
7
A
2748
-75
8
A
1748
-72
9
A
2716
-72
10
A
2243
-69
11
A
2053
-59
12
A
2608
-59
13
A
335
-54
14
A
5035
-47
15
A
2135
-45
16
A
147
-35
17
A
1863
-32
18
A
921
-3
19
A
2144
-3
20
A
1151
-26
21
A
1259
-26
22
A
1767
-25
23
A
5150
-23
24
A
1750
-23
25
A
1322
-23
26
A
2111
-22
27
A
3017
-21
28
A
904
-21
29
A
1949
-21
30
A
2123
-21
31
A
3415
-2
32
A
3234
-16
33
A
548
-15
34
A
2120
-15
35
A
2778
-15
36
A
2658
-14
37
A
1952
-13
38
A
3179
-12
39
A
2569
-11
40
A
3662
-11
41
A
1512
-1
42
A
688
-09
43
A
1492
-09
44
A
410
-08
45
A
5474
-08
46
A
366
-07
47
A
4663
-06
48
A
2340
-06
49
A
556
-055
50
A
1935
-05
51
A
2353
-05
The SAS System
1242 Saturday March 4 2006 4
Obs
rdmgroup
ID
changeweight
52
A
593
-04
53
A
5328
-03
54
A
5579
-02
55
A
1264
0
56
A
2397
0
57
A
2593
0
58
A
5445
0
59
A
2163
01
60
A
5015
024
61
A
305
03
62
A
1496
05
63
A
4984
05
64
A
2942
08
65
A
1861
08
66
A
1069
09
67
A
1763
09
68
A
211
1
69
A
2724
1
70
A
3843
1
71
A
1186
11
72
A
2101
12
73
A
195
12
74
A
2878
12
75
A
983695
12
76
A
881
13
77
A
4520
13
78
A
3280
14
79
A
1319
15
80
A
720
158
81
A
1266
16
82
A
972
18
83
A
2281
18
84
A
2793
18
85
A
2771
19
86
A
3852
197
87
A
2940
27
88
A
5519
31
89
A
1369
34
90
A
1709
47
91
A
2187
54
92
A
165
63
93
A
717
114
94
A
2178
12
95
B
1282
-177
96
B
697
-134
97
B
365
-127
98
B
467
-123
99
B
2320
-122
100
B
2155
-112
101
B
1617
-95
102
B
2982
-94
The SAS System
1242 Saturday March 4 2006 5
Obs
rdmgroup
ID
changeweight
103
B
2963
-85
104
B
3487
-69
105
B
2875
-65
106
B
92224
-64
107
B
5569
-55
108
B
2736
-53
109
B
1694
-49
110
B
1365
-46
111
B
2752
-4
112
B
5659
-4
113
B
2268
-39
114
B
5264
-38
115
B
1021
-35
116
B
3100
-35
117
B
1636
-34
118
B
3537
-33
119
B
3721
-29
120
B
3057
-28
121
B
3027
-27
122
B
5668
-27
123
B
2125
-26
124
B
3087
-25
125
B
4521
-25
126
B
3273
-24
127
B
898619
-23
128
B
2201
-22
129
B
2607
-21
130
B
483
-2
131
B
2898
-19
132
B
5345
-19
133
B
5647
-19
134
B
1421
-18
135
B
3868
-18
136
B
5181
-18
137
B
5229
-18
138
B
3728
-16
139
B
3890
-16
140
B
2792
-155
141
B
1635
-15
142
B
4858
-15
143
B
5311
-15
144
B
2440
-14
145
B
2753
-14
146
B
3873
-14
147
B
1176
-135
148
B
5270
-13
149
B
2343
-12
150
B
2849
-12
151
B
3743
-12
152
B
812
-12
153
B
3210
-12
The SAS System
1242 Saturday March 4 2006 6
Obs
rdmgroup
ID
changeweight
154
B
5012
-11
155
B
5604
-11
156
B
917
-11
157
B
3639
-11
158
B
1399
-1
159
B
2189
-1
160
B
4866
-1
161
B
1586
-09
162
B
2486
-09
163
B
5322
-07
164
B
2605
-06
165
B
2984
-06
166
B
3010
-06
167
B
3083
-06
168
B
4647
-054
169
B
3263
-05
170
B
4242
-05
171
B
3354
-04
172
B
598
-02
173
B
1075
-02
174
B
3392
-02
175
B
4377
-02
176
B
3495
-01
177
B
3454
-01
178
B
1378
0
179
B
1747
0
180
B
2730
0
181
B
2919
0
182
B
3527
0
183
B
5475
0
184
B
585
01
185
B
2235
01
186
B
3278
01
187
B
4401
01
188
B
913
02
189
B
2463
02
190
B
5380
02
191
B
1566
03
192
B
3302
03
193
B
5253
03
194
B
1736
04
195
B
2224
04
196
B
2134
05
197
B
2893
05
198
B
3089
05
199
B
3289
05
200
B
385645
05
201
B
3025
06
202
B
4899
061
203
B
5528
07
204
B
5652
07
The SAS System
1242 Saturday March 4 2006 7
Obs
rdmgroup
ID
changeweight
205
B
5050
08
206
B
5542
08
207
B
2065
08
208
B
4724
09
209
B
1031
12
210
B
1107
12
211
B
1889
12
212
B
3446
12
213
B
155
13
214
B
2003
13
215
B
1938
14
216
B
1975
14
217
B
2904
14
218
B
3570
14
219
B
4765
15
220
B
251879
16
221
B
2573
17
222
B
2742
17
223
B
3751
18
224
B
3124
21
225
B
5199
22
226
B
5533
22
227
B
3479
26
228
B
3513
26
229
B
3078
3
230
B
1722
3
231
B
3357
3
232
B
3538
32
233
B
1466
33
234
B
4236
34
235
B
4607
35
236
B
3768
58
237
C
1485
-142
238
C
2121
-106
239
C
2729
-101
240
C
5402
-82
241
C
414828
-74
242
C
1325
-74
243
C
2877
-737
244
C
350
-67
245
C
1294
-66
246
C
2853
-63
247
C
2815
-62
248
C
5276
-62
249
C
5562
-57
250
C
3647
-56
251
C
3028
-51
252
C
2099
-5
253
C
1757
-48
254
C
959
-46
255
C
92332
-42
The SAS System
1242 Saturday March 4 2006 8
Obs
rdmgroup
ID
changeweight
256
C
3744
-4
257
C
855
-392
258
C
3098
-39
259
C
1320
-39
260
C
5185
-38
261
C
519
-37
262
C
2588
-37
263
C
2629
-37
264
C
815
-35
265
C
2579
-34
266
C
1840
-31
267
C
1567
-27
268
C
2745
-26
269
C
2922
-24
270
C
1679
-23
271
C
3275
-23
272
C
4210
-22
273
C
1924
-21
274
C
5444
-2
275
C
1800
-19
276
C
2400
-19
277
C
507
-18
278
C
1008
-18
279
C
5517
-18
280
C
2429
-16
281
C
2867
-16
282
C
283
-15
283
C
1944
-14
284
C
5302
-11
285
C
1298
-1
286
C
1825
-09
287
C
2052
-09
288
C
660512
-09
289
C
1882
-08
290
C
5228
-08
291
C
1312
-07
292
C
2909
-07
293
C
3013
-07
294
C
3363
-07
295
C
5719
-06
296
C
2150
-04
297
C
4979
-02
298
C
5658
-01
299
C
5525
-005
300
C
5076
0
301
C
3285
01
302
C
197
024
303
C
468
06
304
C
2410
06
305
C
3603
06
306
C
3668
11
The SAS System
1242 Saturday March 4 2006 9
Obs
rdmgroup
ID
changeweight
307
C
614
12
308
C
1758
12
309
C
5431
14
310
C
3019
16
311
C
4493
16
312
C
3292
18
313
C
630
19
314
C
2172
2
315
C
4588
21
316
C
5336
21
317
C
3549
24
318
C
2603
24
319
C
3531
27
320
C
4893
29
321
C
712
3
322
C
4655
38
323
C
1568
43
324
C
2132
52
325
D
3780
-99
326
D
3410
-948
327
D
3265
-68
328
D
2659
-68
329
D
5039
-67
330
D
5649
-63
331
D
5512
-56
332
D
1078
-55
333
D
1868
-5
334
D
3231
-48
335
D
1676
-47
336
D
3271
-47
337
D
571
-45
338
D
3430
-44
339
D
1585
-4
340
D
5441
-4
341
D
1096
-39
342
D
1519
-39
343
D
600
-37
344
D
4208
-37
345
D
1734
-35
346
D
1939
-34
347
D
5204
-33
348
D
3476
-32
349
D
1820
-27
350
D
2780
-27
351
D
5340
-27
352
D
2261
-25
353
D
2735
-23
354
D
1372
-23
355
D
4714
-21
356
D
732
-205
357
D
1695
-2
The SAS System
1242 Saturday March 4 2006 10
Obs
rdmgroup
ID
changeweight
358
D
1582
-19
359
D
1846
-18
360
D
2763
-17
361
D
2905
-17
362
D
945
-15
363
D
1562
-15
364
D
2936
-15
365
D
1081
-13
366
D
4807
-13
367
D
1068
-12
368
D
3187
-12
369
D
1578
-11
370
D
1958
-11
371
D
1279
-1
372
D
3566
-1
373
D
5478
-1
374
D
499
-09
375
D
2036
-09
376
D
2103
-09
377
D
3161
-09
378
D
716
-09
379
D
249
-08
380
D
3132
-08
381
D
1896
-07
382
D
2884
-07
383
D
3034
-06
384
D
3480
-06
385
D
1413
-04
386
D
3767
-04
387
D
2098
-04
388
D
2223
-03
389
D
343
-02
390
D
1157
-02
391
D
3737
-01
392
D
874
0
393
D
1181
0
394
D
1797
0
395
D
2118
0
396
D
337
03
397
D
664
04
398
D
2238
05
399
D
3586
05
400
D
4773
06
401
D
3872
07
402
D
990294
07
403
D
3030
1
404
D
3391
1
405
D
5300
11
406
D
288
11
407
D
2925
12
408
D
5451
12
The SAS System
1242 Saturday March 4 2006 11
Obs
rdmgroup
ID
changeweight
409
D
521
12
410
D
2568
17
411
D
1570
19
412
D
3031
21
413
D
5674
23
414
D
5237
23
415
D
2088
3
416
D
2664
37
417
D
2487
41
418
D
1589
42
419
D
3894
47
420
D
681
6
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
Chart4
Change Weight (kg)
raw
Data by Group
Fig by group
Fig by group
Group a
Mean Change = -091 kg
38
Change Weight (kg)
Group b
Mean Change = -135 kg
Predicted Mean Change = -1 kg
37
Change Weight (kg)
Group c
Mean Change = -193 kg
Predicted Mean Change = -2 kg
27
Change Weight (kg)
Group d
Mean Change = -135 kg
Predicted Mean Change = -3 kg
26
Change Weight (kg)
Change in Weight
-13
-19
-13
-3
-25
-2
-15
-1
-05
0
4 KKW 8 KKW 12 KKW
Exercise Dose
Wei
ght C
hang
e (K
g)
Predicted Weight Loss Actual Weight Loss
Church et al PLoS ONE 20094(2)e4515
Chart1
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Data
Sheet3
Sheet3
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Figs
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Weight Loss
95 CI
Difference
95 CI
Prelanance of expected - actual gt 1
perc Diff
Predicted
Actual
Low
High
Low
High
4 KKW
-102
-132
-186
-0788
-029
-083
025
447
124
8 KKW
-195
-191
-26
-123
-002
-071
067
449
995
12 KKW
-262
-129
-195
-063
136
069
203
255
42
054
0532
054
054
069
068
069
069
066
066
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
-142
-106
-101
-82
-74
-74
-737
-67
-66
-63
-62
-62
-57
-56
-51
-5
-48
-46
-42
-4
-392
-39
-39
-38
-37
-37
-37
-35
-34
-31
-27
-26
-24
-23
-23
-22
-21
-2
-19
-19
-18
-18
-18
-16
-16
-15
-14
-11
-1
-09
-09
-09
-08
-08
-07
-07
-07
-07
-06
-04
-02
-01
-005
0
01
024
06
06
06
11
12
12
14
16
16
18
19
2
21
21
24
24
27
29
3
38
43
52
-177
-134
-127
-123
-122
-112
-95
-94
-85
-69
-65
-64
-55
-53
-49
-46
-4
-4
-39
-38
-35
-35
-34
-33
-29
-28
-27
-27
-26
-25
-25
-24
-23
-22
-21
-2
-19
-19
-19
-18
-18
-18
-18
-16
-16
-155
-15
-15
-15
-14
-14
-14
-135
-13
-12
-12
-12
-12
-12
-11
-11
-11
-11
-1
-1
-1
-09
-09
-07
-06
-06
-06
-06
-054
-05
-05
-04
-02
-02
-02
-02
-01
-01
0
0
0
0
0
0
01
01
01
01
02
02
02
03
03
03
04
04
05
05
05
05
05
06
061
07
07
08
08
08
09
12
12
12
12
13
13
14
14
14
14
15
16
17
17
18
21
22
22
26
26
3
3
3
32
33
34
35
58
-116
-11
-102
-91
-79
-75
-75
-72
-72
-69
-59
-59
-54
-47
-45
-35
-32
-3
-3
-26
-26
-25
-23
-23
-23
-22
-21
-21
-21
-21
-2
-16
-15
-15
-15
-14
-13
-12
-11
-11
-1
-09
-09
-08
-08
-07
-06
-06
-055
-05
-05
-04
-03
-02
0
0
0
0
01
024
03
05
05
08
08
09
09
1
1
1
11
12
12
12
12
13
13
14
15
158
16
18
18
18
19
197
27
31
34
47
54
63
114
12
ID
Change KG
ID
Change KG
ID
Change KG
ID
Change KG
A
1198
-116
B
1282
-177
C
1485
-142
D
3780
-99
A
334
-11
B
697
-134
C
2121
-106
D
3410
-948
A
758
-102
B
365
-127
C
2729
-101
D
3265
-68
A
2436
-91
B
467
-123
C
5402
-82
D
2659
-68
A
1503
-79
B
2320
-122
C
414828
-74
D
5039
-67
A
576
-75
B
2155
-112
C
1325
-74
D
5649
-63
A
2748
-75
B
1617
-95
C
2877
-737
D
5512
-56
A
1748
-72
B
2982
-94
C
350
-67
D
1078
-55
A
2716
-72
B
2963
-85
C
1294
-66
D
1868
-5
A
2243
-69
B
3487
-69
C
2853
-63
D
3231
-48
A
2053
-59
B
2875
-65
C
2815
-62
D
1676
-47
A
2608
-59
B
92224
-64
C
5276
-62
D
3271
-47
A
335
-54
B
5569
-55
C
5562
-57
D
571
-45
A
5035
-47
B
2736
-53
C
3647
-56
D
3430
-44
A
2135
-45
B
1694
-49
C
3028
-51
D
1585
-4
A
147
-35
B
1365
-46
C
2099
-5
D
5441
-4
A
1863
-32
B
2752
-4
C
1757
-48
D
1096
-39
A
921
-3
B
5659
-4
C
959
-46
D
1519
-39
A
2144
-3
B
2268
-39
C
92332
-42
D
600
-37
A
1151
-26
B
5264
-38
C
3744
-4
D
4208
-37
A
1259
-26
B
1021
-35
C
855
-392
D
1734
-35
A
1767
-25
B
3100
-35
C
3098
-39
D
1939
-34
A
5150
-23
B
1636
-34
C
1320
-39
D
5204
-33
A
1750
-23
B
3537
-33
C
5185
-38
D
3476
-32
A
1322
-23
B
3721
-29
C
519
-37
D
1820
-27
A
2111
-22
B
3057
-28
C
2588
-37
D
2780
-27
A
3017
-21
B
3027
-27
C
2629
-37
D
5340
-27
A
904
-21
B
5668
-27
C
815
-35
D
2261
-25
A
1949
-21
B
2125
-26
C
2579
-34
D
2735
-23
A
2123
-21
B
3087
-25
C
1840
-31
D
1372
-23
A
3415
-2
B
4521
-25
C
1567
-27
D
4714
-21
A
3234
-16
B
3273
-24
C
2745
-26
D
732
-205
A
548
-15
B
898619
-23
C
2922
-24
D
1695
-2
A
2120
-15
B
2201
-22
C
1679
-23
D
1582
-19
A
2778
-15
B
2607
-21
C
3275
-23
D
1846
-18
A
2658
-14
B
483
-2
C
4210
-22
D
2763
-17
A
1952
-13
B
2898
-19
C
1924
-21
D
2905
-17
A
3179
-12
B
5345
-19
C
5444
-2
D
945
-15
A
2569
-11
B
5647
-19
C
1800
-19
D
1562
-15
A
3662
-11
B
1421
-18
C
2400
-19
D
2936
-15
A
1512
-1
B
3868
-18
C
507
-18
D
1081
-13
A
688
-09
B
5181
-18
C
1008
-18
D
4807
-13
A
1492
-09
B
5229
-18
C
5517
-18
D
1068
-12
A
410
-08
B
3728
-16
C
2429
-16
D
3187
-12
A
5474
-08
B
3890
-16
C
2867
-16
D
1578
-11
A
366
-07
B
2792
-155
C
283
-15
D
1958
-11
A
4663
-06
B
1635
-15
C
1944
-14
D
1279
-1
A
2340
-06
B
4858
-15
C
5302
-11
D
3566
-1
A
556
-055
B
5311
-15
C
1298
-1
D
5478
-1
A
1935
-05
B
2440
-14
C
1825
-09
D
499
-09
A
2353
-05
B
2753
-14
C
2052
-09
D
2036
-09
A
593
-04
B
3873
-14
C
660512
-09
D
2103
-09
A
5328
-03
B
1176
-135
C
1882
-08
D
3161
-09
A
5579
-02
B
5270
-13
C
5228
-08
D
716
-09
A
1264
0
B
2343
-12
C
1312
-07
D
249
-08
A
2397
0
B
2849
-12
C
2909
-07
D
3132
-08
A
2593
0
B
3743
-12
C
3013
-07
D
1896
-07
A
5445
0
B
812
-12
C
3363
-07
D
2884
-07
A
2163
01
B
3210
-12
C
5719
-06
D
3034
-06
A
5015
024
B
5012
-11
C
2150
-04
D
3480
-06
A
305
03
B
5604
-11
C
4979
-02
D
1413
-04
A
1496
05
B
917
-11
C
5658
-01
D
3767
-04
A
4984
05
B
3639
-11
C
5525
-005
D
2098
-04
A
2942
08
B
1399
-1
C
5076
0
D
2223
-03
A
1861
08
B
2189
-1
C
3285
01
D
343
-02
A
1069
09
B
4866
-1
C
197
024
D
1157
-02
A
1763
09
B
1586
-09
C
468
06
D
3737
-01
A
211
1
B
2486
-09
C
2410
06
D
874
0
A
2724
1
B
5322
-07
C
3603
06
D
1181
0
A
3843
1
B
2605
-06
C
3668
11
D
1797
0
A
1186
11
B
2984
-06
C
614
12
D
2118
0
A
2101
12
B
3010
-06
C
1758
12
D
337
03
A
195
12
B
3083
-06
C
5431
14
D
664
04
A
2878
12
B
4647
-054
C
3019
16
D
2238
05
A
983695
12
B
3263
-05
C
4493
16
D
3586
05
A
881
13
B
4242
-05
C
3292
18
D
4773
06
A
4520
13
B
3354
-04
C
630
19
D
3872
07
A
3280
14
B
598
-02
C
2172
2
D
990294
07
A
1319
15
B
1075
-02
C
4588
21
D
3030
1
A
720
158
B
3392
-02
C
5336
21
D
3391
1
A
1266
16
B
4377
-02
C
3549
24
D
5300
11
A
972
18
B
3495
-01
C
2603
24
D
288
11
A
2281
18
B
3454
-01
C
3531
27
D
2925
12
A
2793
18
B
1378
0
C
4893
29
D
5451
12
A
2771
19
B
1747
0
C
712
3
D
521
12
A
3852
197
B
2730
0
C
4655
38
D
2568
17
A
2940
27
B
2919
0
C
1568
43
D
1570
19
A
5519
31
B
3527
0
C
2132
52
D
3031
21
A
1369
34
B
5475
0
D
5674
23
A
1709
47
B
585
01
D
5237
23
A
2187
54
B
2235
01
D
2088
3
A
165
63
B
3278
01
D
2664
37
A
717
114
B
4401
01
D
2487
41
A
2178
12
B
913
02
D
1589
42
B
2463
02
D
3894
47
B
5380
02
D
681
6
B
1566
03
B
3302
03
B
5253
03
B
1736
04
B
2224
04
B
2134
05
B
2893
05
B
3089
05
B
3289
05
B
385645
05
B
3025
06
B
4899
061
B
5528
07
B
5652
07
B
5050
08
B
5542
08
B
2065
08
B
4724
09
B
1031
12
B
1107
12
B
1889
12
B
3446
12
B
155
13
B
2003
13
B
1938
14
B
1975
14
B
2904
14
B
3570
14
B
4765
15
B
251879
16
B
2573
17
B
2742
17
B
3751
18
B
3124
21
B
5199
22
B
5533
22
B
3479
26
B
3513
26
B
3078
3
B
1722
3
B
3357
3
B
3538
32
B
1466
33
B
4236
34
B
4607
35
B
3768
58
The SAS System
1242 Saturday March 4 2006 3
Obs
rdmgroup
ID
changeweight
1
A
1198
-116
2
A
334
-11
3
A
758
-102
4
A
2436
-91
5
A
1503
-79
6
A
576
-75
7
A
2748
-75
8
A
1748
-72
9
A
2716
-72
10
A
2243
-69
11
A
2053
-59
12
A
2608
-59
13
A
335
-54
14
A
5035
-47
15
A
2135
-45
16
A
147
-35
17
A
1863
-32
18
A
921
-3
19
A
2144
-3
20
A
1151
-26
21
A
1259
-26
22
A
1767
-25
23
A
5150
-23
24
A
1750
-23
25
A
1322
-23
26
A
2111
-22
27
A
3017
-21
28
A
904
-21
29
A
1949
-21
30
A
2123
-21
31
A
3415
-2
32
A
3234
-16
33
A
548
-15
34
A
2120
-15
35
A
2778
-15
36
A
2658
-14
37
A
1952
-13
38
A
3179
-12
39
A
2569
-11
40
A
3662
-11
41
A
1512
-1
42
A
688
-09
43
A
1492
-09
44
A
410
-08
45
A
5474
-08
46
A
366
-07
47
A
4663
-06
48
A
2340
-06
49
A
556
-055
50
A
1935
-05
51
A
2353
-05
The SAS System
1242 Saturday March 4 2006 4
Obs
rdmgroup
ID
changeweight
52
A
593
-04
53
A
5328
-03
54
A
5579
-02
55
A
1264
0
56
A
2397
0
57
A
2593
0
58
A
5445
0
59
A
2163
01
60
A
5015
024
61
A
305
03
62
A
1496
05
63
A
4984
05
64
A
2942
08
65
A
1861
08
66
A
1069
09
67
A
1763
09
68
A
211
1
69
A
2724
1
70
A
3843
1
71
A
1186
11
72
A
2101
12
73
A
195
12
74
A
2878
12
75
A
983695
12
76
A
881
13
77
A
4520
13
78
A
3280
14
79
A
1319
15
80
A
720
158
81
A
1266
16
82
A
972
18
83
A
2281
18
84
A
2793
18
85
A
2771
19
86
A
3852
197
87
A
2940
27
88
A
5519
31
89
A
1369
34
90
A
1709
47
91
A
2187
54
92
A
165
63
93
A
717
114
94
A
2178
12
95
B
1282
-177
96
B
697
-134
97
B
365
-127
98
B
467
-123
99
B
2320
-122
100
B
2155
-112
101
B
1617
-95
102
B
2982
-94
The SAS System
1242 Saturday March 4 2006 5
Obs
rdmgroup
ID
changeweight
103
B
2963
-85
104
B
3487
-69
105
B
2875
-65
106
B
92224
-64
107
B
5569
-55
108
B
2736
-53
109
B
1694
-49
110
B
1365
-46
111
B
2752
-4
112
B
5659
-4
113
B
2268
-39
114
B
5264
-38
115
B
1021
-35
116
B
3100
-35
117
B
1636
-34
118
B
3537
-33
119
B
3721
-29
120
B
3057
-28
121
B
3027
-27
122
B
5668
-27
123
B
2125
-26
124
B
3087
-25
125
B
4521
-25
126
B
3273
-24
127
B
898619
-23
128
B
2201
-22
129
B
2607
-21
130
B
483
-2
131
B
2898
-19
132
B
5345
-19
133
B
5647
-19
134
B
1421
-18
135
B
3868
-18
136
B
5181
-18
137
B
5229
-18
138
B
3728
-16
139
B
3890
-16
140
B
2792
-155
141
B
1635
-15
142
B
4858
-15
143
B
5311
-15
144
B
2440
-14
145
B
2753
-14
146
B
3873
-14
147
B
1176
-135
148
B
5270
-13
149
B
2343
-12
150
B
2849
-12
151
B
3743
-12
152
B
812
-12
153
B
3210
-12
The SAS System
1242 Saturday March 4 2006 6
Obs
rdmgroup
ID
changeweight
154
B
5012
-11
155
B
5604
-11
156
B
917
-11
157
B
3639
-11
158
B
1399
-1
159
B
2189
-1
160
B
4866
-1
161
B
1586
-09
162
B
2486
-09
163
B
5322
-07
164
B
2605
-06
165
B
2984
-06
166
B
3010
-06
167
B
3083
-06
168
B
4647
-054
169
B
3263
-05
170
B
4242
-05
171
B
3354
-04
172
B
598
-02
173
B
1075
-02
174
B
3392
-02
175
B
4377
-02
176
B
3495
-01
177
B
3454
-01
178
B
1378
0
179
B
1747
0
180
B
2730
0
181
B
2919
0
182
B
3527
0
183
B
5475
0
184
B
585
01
185
B
2235
01
186
B
3278
01
187
B
4401
01
188
B
913
02
189
B
2463
02
190
B
5380
02
191
B
1566
03
192
B
3302
03
193
B
5253
03
194
B
1736
04
195
B
2224
04
196
B
2134
05
197
B
2893
05
198
B
3089
05
199
B
3289
05
200
B
385645
05
201
B
3025
06
202
B
4899
061
203
B
5528
07
204
B
5652
07
The SAS System
1242 Saturday March 4 2006 7
Obs
rdmgroup
ID
changeweight
205
B
5050
08
206
B
5542
08
207
B
2065
08
208
B
4724
09
209
B
1031
12
210
B
1107
12
211
B
1889
12
212
B
3446
12
213
B
155
13
214
B
2003
13
215
B
1938
14
216
B
1975
14
217
B
2904
14
218
B
3570
14
219
B
4765
15
220
B
251879
16
221
B
2573
17
222
B
2742
17
223
B
3751
18
224
B
3124
21
225
B
5199
22
226
B
5533
22
227
B
3479
26
228
B
3513
26
229
B
3078
3
230
B
1722
3
231
B
3357
3
232
B
3538
32
233
B
1466
33
234
B
4236
34
235
B
4607
35
236
B
3768
58
237
C
1485
-142
238
C
2121
-106
239
C
2729
-101
240
C
5402
-82
241
C
414828
-74
242
C
1325
-74
243
C
2877
-737
244
C
350
-67
245
C
1294
-66
246
C
2853
-63
247
C
2815
-62
248
C
5276
-62
249
C
5562
-57
250
C
3647
-56
251
C
3028
-51
252
C
2099
-5
253
C
1757
-48
254
C
959
-46
255
C
92332
-42
The SAS System
1242 Saturday March 4 2006 8
Obs
rdmgroup
ID
changeweight
256
C
3744
-4
257
C
855
-392
258
C
3098
-39
259
C
1320
-39
260
C
5185
-38
261
C
519
-37
262
C
2588
-37
263
C
2629
-37
264
C
815
-35
265
C
2579
-34
266
C
1840
-31
267
C
1567
-27
268
C
2745
-26
269
C
2922
-24
270
C
1679
-23
271
C
3275
-23
272
C
4210
-22
273
C
1924
-21
274
C
5444
-2
275
C
1800
-19
276
C
2400
-19
277
C
507
-18
278
C
1008
-18
279
C
5517
-18
280
C
2429
-16
281
C
2867
-16
282
C
283
-15
283
C
1944
-14
284
C
5302
-11
285
C
1298
-1
286
C
1825
-09
287
C
2052
-09
288
C
660512
-09
289
C
1882
-08
290
C
5228
-08
291
C
1312
-07
292
C
2909
-07
293
C
3013
-07
294
C
3363
-07
295
C
5719
-06
296
C
2150
-04
297
C
4979
-02
298
C
5658
-01
299
C
5525
-005
300
C
5076
0
301
C
3285
01
302
C
197
024
303
C
468
06
304
C
2410
06
305
C
3603
06
306
C
3668
11
The SAS System
1242 Saturday March 4 2006 9
Obs
rdmgroup
ID
changeweight
307
C
614
12
308
C
1758
12
309
C
5431
14
310
C
3019
16
311
C
4493
16
312
C
3292
18
313
C
630
19
314
C
2172
2
315
C
4588
21
316
C
5336
21
317
C
3549
24
318
C
2603
24
319
C
3531
27
320
C
4893
29
321
C
712
3
322
C
4655
38
323
C
1568
43
324
C
2132
52
325
D
3780
-99
326
D
3410
-948
327
D
3265
-68
328
D
2659
-68
329
D
5039
-67
330
D
5649
-63
331
D
5512
-56
332
D
1078
-55
333
D
1868
-5
334
D
3231
-48
335
D
1676
-47
336
D
3271
-47
337
D
571
-45
338
D
3430
-44
339
D
1585
-4
340
D
5441
-4
341
D
1096
-39
342
D
1519
-39
343
D
600
-37
344
D
4208
-37
345
D
1734
-35
346
D
1939
-34
347
D
5204
-33
348
D
3476
-32
349
D
1820
-27
350
D
2780
-27
351
D
5340
-27
352
D
2261
-25
353
D
2735
-23
354
D
1372
-23
355
D
4714
-21
356
D
732
-205
357
D
1695
-2
The SAS System
1242 Saturday March 4 2006 10
Obs
rdmgroup
ID
changeweight
358
D
1582
-19
359
D
1846
-18
360
D
2763
-17
361
D
2905
-17
362
D
945
-15
363
D
1562
-15
364
D
2936
-15
365
D
1081
-13
366
D
4807
-13
367
D
1068
-12
368
D
3187
-12
369
D
1578
-11
370
D
1958
-11
371
D
1279
-1
372
D
3566
-1
373
D
5478
-1
374
D
499
-09
375
D
2036
-09
376
D
2103
-09
377
D
3161
-09
378
D
716
-09
379
D
249
-08
380
D
3132
-08
381
D
1896
-07
382
D
2884
-07
383
D
3034
-06
384
D
3480
-06
385
D
1413
-04
386
D
3767
-04
387
D
2098
-04
388
D
2223
-03
389
D
343
-02
390
D
1157
-02
391
D
3737
-01
392
D
874
0
393
D
1181
0
394
D
1797
0
395
D
2118
0
396
D
337
03
397
D
664
04
398
D
2238
05
399
D
3586
05
400
D
4773
06
401
D
3872
07
402
D
990294
07
403
D
3030
1
404
D
3391
1
405
D
5300
11
406
D
288
11
407
D
2925
12
408
D
5451
12
The SAS System
1242 Saturday March 4 2006 11
Obs
rdmgroup
ID
changeweight
409
D
521
12
410
D
2568
17
411
D
1570
19
412
D
3031
21
413
D
5674
23
414
D
5237
23
415
D
2088
3
416
D
2664
37
417
D
2487
41
418
D
1589
42
419
D
3894
47
420
D
681
6
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
raw
Data by Group
Fig by group
Fig by group
Group a
Mean Change = -091 kg
38
Change Weight (kg)
Group b
Mean Change = -135 kg
Predicted Mean Change = -1 kg
37
Change Weight (kg)
Group c
Mean Change = -193 kg
Predicted Mean Change = -2 kg
27
Change Weight (kg)
Group d
Mean Change = -135 kg
Predicted Mean Change = -3 kg
26
Change Weight (kg)
Change in Weight
-13
-19
-13
-3
-25
-2
-15
-1
-05
0
4 KKW 8 KKW 12 KKW
Exercise Dose
Wei
ght C
hang
e (K
g)
Predicted Weight Loss Actual Weight Loss
Church et al PLoS ONE 20094(2)e4515
Chart1
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Data
Sheet3
Sheet3
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Figs
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Weight Loss
95 CI
Difference
95 CI
Prelanance of expected - actual gt 1
perc Diff
Predicted
Actual
Low
High
Low
High
4 KKW
-102
-132
-186
-0788
-029
-083
025
447
124
8 KKW
-195
-191
-26
-123
-002
-071
067
449
995
12 KKW
-262
-129
-195
-063
136
069
203
255
42
054
0532
054
054
069
068
069
069
066
066
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
-142
-106
-101
-82
-74
-74
-737
-67
-66
-63
-62
-62
-57
-56
-51
-5
-48
-46
-42
-4
-392
-39
-39
-38
-37
-37
-37
-35
-34
-31
-27
-26
-24
-23
-23
-22
-21
-2
-19
-19
-18
-18
-18
-16
-16
-15
-14
-11
-1
-09
-09
-09
-08
-08
-07
-07
-07
-07
-06
-04
-02
-01
-005
0
01
024
06
06
06
11
12
12
14
16
16
18
19
2
21
21
24
24
27
29
3
38
43
52
-177
-134
-127
-123
-122
-112
-95
-94
-85
-69
-65
-64
-55
-53
-49
-46
-4
-4
-39
-38
-35
-35
-34
-33
-29
-28
-27
-27
-26
-25
-25
-24
-23
-22
-21
-2
-19
-19
-19
-18
-18
-18
-18
-16
-16
-155
-15
-15
-15
-14
-14
-14
-135
-13
-12
-12
-12
-12
-12
-11
-11
-11
-11
-1
-1
-1
-09
-09
-07
-06
-06
-06
-06
-054
-05
-05
-04
-02
-02
-02
-02
-01
-01
0
0
0
0
0
0
01
01
01
01
02
02
02
03
03
03
04
04
05
05
05
05
05
06
061
07
07
08
08
08
09
12
12
12
12
13
13
14
14
14
14
15
16
17
17
18
21
22
22
26
26
3
3
3
32
33
34
35
58
-116
-11
-102
-91
-79
-75
-75
-72
-72
-69
-59
-59
-54
-47
-45
-35
-32
-3
-3
-26
-26
-25
-23
-23
-23
-22
-21
-21
-21
-21
-2
-16
-15
-15
-15
-14
-13
-12
-11
-11
-1
-09
-09
-08
-08
-07
-06
-06
-055
-05
-05
-04
-03
-02
0
0
0
0
01
024
03
05
05
08
08
09
09
1
1
1
11
12
12
12
12
13
13
14
15
158
16
18
18
18
19
197
27
31
34
47
54
63
114
12
ID
Change KG
ID
Change KG
ID
Change KG
ID
Change KG
A
1198
-116
B
1282
-177
C
1485
-142
D
3780
-99
A
334
-11
B
697
-134
C
2121
-106
D
3410
-948
A
758
-102
B
365
-127
C
2729
-101
D
3265
-68
A
2436
-91
B
467
-123
C
5402
-82
D
2659
-68
A
1503
-79
B
2320
-122
C
414828
-74
D
5039
-67
A
576
-75
B
2155
-112
C
1325
-74
D
5649
-63
A
2748
-75
B
1617
-95
C
2877
-737
D
5512
-56
A
1748
-72
B
2982
-94
C
350
-67
D
1078
-55
A
2716
-72
B
2963
-85
C
1294
-66
D
1868
-5
A
2243
-69
B
3487
-69
C
2853
-63
D
3231
-48
A
2053
-59
B
2875
-65
C
2815
-62
D
1676
-47
A
2608
-59
B
92224
-64
C
5276
-62
D
3271
-47
A
335
-54
B
5569
-55
C
5562
-57
D
571
-45
A
5035
-47
B
2736
-53
C
3647
-56
D
3430
-44
A
2135
-45
B
1694
-49
C
3028
-51
D
1585
-4
A
147
-35
B
1365
-46
C
2099
-5
D
5441
-4
A
1863
-32
B
2752
-4
C
1757
-48
D
1096
-39
A
921
-3
B
5659
-4
C
959
-46
D
1519
-39
A
2144
-3
B
2268
-39
C
92332
-42
D
600
-37
A
1151
-26
B
5264
-38
C
3744
-4
D
4208
-37
A
1259
-26
B
1021
-35
C
855
-392
D
1734
-35
A
1767
-25
B
3100
-35
C
3098
-39
D
1939
-34
A
5150
-23
B
1636
-34
C
1320
-39
D
5204
-33
A
1750
-23
B
3537
-33
C
5185
-38
D
3476
-32
A
1322
-23
B
3721
-29
C
519
-37
D
1820
-27
A
2111
-22
B
3057
-28
C
2588
-37
D
2780
-27
A
3017
-21
B
3027
-27
C
2629
-37
D
5340
-27
A
904
-21
B
5668
-27
C
815
-35
D
2261
-25
A
1949
-21
B
2125
-26
C
2579
-34
D
2735
-23
A
2123
-21
B
3087
-25
C
1840
-31
D
1372
-23
A
3415
-2
B
4521
-25
C
1567
-27
D
4714
-21
A
3234
-16
B
3273
-24
C
2745
-26
D
732
-205
A
548
-15
B
898619
-23
C
2922
-24
D
1695
-2
A
2120
-15
B
2201
-22
C
1679
-23
D
1582
-19
A
2778
-15
B
2607
-21
C
3275
-23
D
1846
-18
A
2658
-14
B
483
-2
C
4210
-22
D
2763
-17
A
1952
-13
B
2898
-19
C
1924
-21
D
2905
-17
A
3179
-12
B
5345
-19
C
5444
-2
D
945
-15
A
2569
-11
B
5647
-19
C
1800
-19
D
1562
-15
A
3662
-11
B
1421
-18
C
2400
-19
D
2936
-15
A
1512
-1
B
3868
-18
C
507
-18
D
1081
-13
A
688
-09
B
5181
-18
C
1008
-18
D
4807
-13
A
1492
-09
B
5229
-18
C
5517
-18
D
1068
-12
A
410
-08
B
3728
-16
C
2429
-16
D
3187
-12
A
5474
-08
B
3890
-16
C
2867
-16
D
1578
-11
A
366
-07
B
2792
-155
C
283
-15
D
1958
-11
A
4663
-06
B
1635
-15
C
1944
-14
D
1279
-1
A
2340
-06
B
4858
-15
C
5302
-11
D
3566
-1
A
556
-055
B
5311
-15
C
1298
-1
D
5478
-1
A
1935
-05
B
2440
-14
C
1825
-09
D
499
-09
A
2353
-05
B
2753
-14
C
2052
-09
D
2036
-09
A
593
-04
B
3873
-14
C
660512
-09
D
2103
-09
A
5328
-03
B
1176
-135
C
1882
-08
D
3161
-09
A
5579
-02
B
5270
-13
C
5228
-08
D
716
-09
A
1264
0
B
2343
-12
C
1312
-07
D
249
-08
A
2397
0
B
2849
-12
C
2909
-07
D
3132
-08
A
2593
0
B
3743
-12
C
3013
-07
D
1896
-07
A
5445
0
B
812
-12
C
3363
-07
D
2884
-07
A
2163
01
B
3210
-12
C
5719
-06
D
3034
-06
A
5015
024
B
5012
-11
C
2150
-04
D
3480
-06
A
305
03
B
5604
-11
C
4979
-02
D
1413
-04
A
1496
05
B
917
-11
C
5658
-01
D
3767
-04
A
4984
05
B
3639
-11
C
5525
-005
D
2098
-04
A
2942
08
B
1399
-1
C
5076
0
D
2223
-03
A
1861
08
B
2189
-1
C
3285
01
D
343
-02
A
1069
09
B
4866
-1
C
197
024
D
1157
-02
A
1763
09
B
1586
-09
C
468
06
D
3737
-01
A
211
1
B
2486
-09
C
2410
06
D
874
0
A
2724
1
B
5322
-07
C
3603
06
D
1181
0
A
3843
1
B
2605
-06
C
3668
11
D
1797
0
A
1186
11
B
2984
-06
C
614
12
D
2118
0
A
2101
12
B
3010
-06
C
1758
12
D
337
03
A
195
12
B
3083
-06
C
5431
14
D
664
04
A
2878
12
B
4647
-054
C
3019
16
D
2238
05
A
983695
12
B
3263
-05
C
4493
16
D
3586
05
A
881
13
B
4242
-05
C
3292
18
D
4773
06
A
4520
13
B
3354
-04
C
630
19
D
3872
07
A
3280
14
B
598
-02
C
2172
2
D
990294
07
A
1319
15
B
1075
-02
C
4588
21
D
3030
1
A
720
158
B
3392
-02
C
5336
21
D
3391
1
A
1266
16
B
4377
-02
C
3549
24
D
5300
11
A
972
18
B
3495
-01
C
2603
24
D
288
11
A
2281
18
B
3454
-01
C
3531
27
D
2925
12
A
2793
18
B
1378
0
C
4893
29
D
5451
12
A
2771
19
B
1747
0
C
712
3
D
521
12
A
3852
197
B
2730
0
C
4655
38
D
2568
17
A
2940
27
B
2919
0
C
1568
43
D
1570
19
A
5519
31
B
3527
0
C
2132
52
D
3031
21
A
1369
34
B
5475
0
D
5674
23
A
1709
47
B
585
01
D
5237
23
A
2187
54
B
2235
01
D
2088
3
A
165
63
B
3278
01
D
2664
37
A
717
114
B
4401
01
D
2487
41
A
2178
12
B
913
02
D
1589
42
B
2463
02
D
3894
47
B
5380
02
D
681
6
B
1566
03
B
3302
03
B
5253
03
B
1736
04
B
2224
04
B
2134
05
B
2893
05
B
3089
05
B
3289
05
B
385645
05
B
3025
06
B
4899
061
B
5528
07
B
5652
07
B
5050
08
B
5542
08
B
2065
08
B
4724
09
B
1031
12
B
1107
12
B
1889
12
B
3446
12
B
155
13
B
2003
13
B
1938
14
B
1975
14
B
2904
14
B
3570
14
B
4765
15
B
251879
16
B
2573
17
B
2742
17
B
3751
18
B
3124
21
B
5199
22
B
5533
22
B
3479
26
B
3513
26
B
3078
3
B
1722
3
B
3357
3
B
3538
32
B
1466
33
B
4236
34
B
4607
35
B
3768
58
The SAS System
1242 Saturday March 4 2006 3
Obs
rdmgroup
ID
changeweight
1
A
1198
-116
2
A
334
-11
3
A
758
-102
4
A
2436
-91
5
A
1503
-79
6
A
576
-75
7
A
2748
-75
8
A
1748
-72
9
A
2716
-72
10
A
2243
-69
11
A
2053
-59
12
A
2608
-59
13
A
335
-54
14
A
5035
-47
15
A
2135
-45
16
A
147
-35
17
A
1863
-32
18
A
921
-3
19
A
2144
-3
20
A
1151
-26
21
A
1259
-26
22
A
1767
-25
23
A
5150
-23
24
A
1750
-23
25
A
1322
-23
26
A
2111
-22
27
A
3017
-21
28
A
904
-21
29
A
1949
-21
30
A
2123
-21
31
A
3415
-2
32
A
3234
-16
33
A
548
-15
34
A
2120
-15
35
A
2778
-15
36
A
2658
-14
37
A
1952
-13
38
A
3179
-12
39
A
2569
-11
40
A
3662
-11
41
A
1512
-1
42
A
688
-09
43
A
1492
-09
44
A
410
-08
45
A
5474
-08
46
A
366
-07
47
A
4663
-06
48
A
2340
-06
49
A
556
-055
50
A
1935
-05
51
A
2353
-05
The SAS System
1242 Saturday March 4 2006 4
Obs
rdmgroup
ID
changeweight
52
A
593
-04
53
A
5328
-03
54
A
5579
-02
55
A
1264
0
56
A
2397
0
57
A
2593
0
58
A
5445
0
59
A
2163
01
60
A
5015
024
61
A
305
03
62
A
1496
05
63
A
4984
05
64
A
2942
08
65
A
1861
08
66
A
1069
09
67
A
1763
09
68
A
211
1
69
A
2724
1
70
A
3843
1
71
A
1186
11
72
A
2101
12
73
A
195
12
74
A
2878
12
75
A
983695
12
76
A
881
13
77
A
4520
13
78
A
3280
14
79
A
1319
15
80
A
720
158
81
A
1266
16
82
A
972
18
83
A
2281
18
84
A
2793
18
85
A
2771
19
86
A
3852
197
87
A
2940
27
88
A
5519
31
89
A
1369
34
90
A
1709
47
91
A
2187
54
92
A
165
63
93
A
717
114
94
A
2178
12
95
B
1282
-177
96
B
697
-134
97
B
365
-127
98
B
467
-123
99
B
2320
-122
100
B
2155
-112
101
B
1617
-95
102
B
2982
-94
The SAS System
1242 Saturday March 4 2006 5
Obs
rdmgroup
ID
changeweight
103
B
2963
-85
104
B
3487
-69
105
B
2875
-65
106
B
92224
-64
107
B
5569
-55
108
B
2736
-53
109
B
1694
-49
110
B
1365
-46
111
B
2752
-4
112
B
5659
-4
113
B
2268
-39
114
B
5264
-38
115
B
1021
-35
116
B
3100
-35
117
B
1636
-34
118
B
3537
-33
119
B
3721
-29
120
B
3057
-28
121
B
3027
-27
122
B
5668
-27
123
B
2125
-26
124
B
3087
-25
125
B
4521
-25
126
B
3273
-24
127
B
898619
-23
128
B
2201
-22
129
B
2607
-21
130
B
483
-2
131
B
2898
-19
132
B
5345
-19
133
B
5647
-19
134
B
1421
-18
135
B
3868
-18
136
B
5181
-18
137
B
5229
-18
138
B
3728
-16
139
B
3890
-16
140
B
2792
-155
141
B
1635
-15
142
B
4858
-15
143
B
5311
-15
144
B
2440
-14
145
B
2753
-14
146
B
3873
-14
147
B
1176
-135
148
B
5270
-13
149
B
2343
-12
150
B
2849
-12
151
B
3743
-12
152
B
812
-12
153
B
3210
-12
The SAS System
1242 Saturday March 4 2006 6
Obs
rdmgroup
ID
changeweight
154
B
5012
-11
155
B
5604
-11
156
B
917
-11
157
B
3639
-11
158
B
1399
-1
159
B
2189
-1
160
B
4866
-1
161
B
1586
-09
162
B
2486
-09
163
B
5322
-07
164
B
2605
-06
165
B
2984
-06
166
B
3010
-06
167
B
3083
-06
168
B
4647
-054
169
B
3263
-05
170
B
4242
-05
171
B
3354
-04
172
B
598
-02
173
B
1075
-02
174
B
3392
-02
175
B
4377
-02
176
B
3495
-01
177
B
3454
-01
178
B
1378
0
179
B
1747
0
180
B
2730
0
181
B
2919
0
182
B
3527
0
183
B
5475
0
184
B
585
01
185
B
2235
01
186
B
3278
01
187
B
4401
01
188
B
913
02
189
B
2463
02
190
B
5380
02
191
B
1566
03
192
B
3302
03
193
B
5253
03
194
B
1736
04
195
B
2224
04
196
B
2134
05
197
B
2893
05
198
B
3089
05
199
B
3289
05
200
B
385645
05
201
B
3025
06
202
B
4899
061
203
B
5528
07
204
B
5652
07
The SAS System
1242 Saturday March 4 2006 7
Obs
rdmgroup
ID
changeweight
205
B
5050
08
206
B
5542
08
207
B
2065
08
208
B
4724
09
209
B
1031
12
210
B
1107
12
211
B
1889
12
212
B
3446
12
213
B
155
13
214
B
2003
13
215
B
1938
14
216
B
1975
14
217
B
2904
14
218
B
3570
14
219
B
4765
15
220
B
251879
16
221
B
2573
17
222
B
2742
17
223
B
3751
18
224
B
3124
21
225
B
5199
22
226
B
5533
22
227
B
3479
26
228
B
3513
26
229
B
3078
3
230
B
1722
3
231
B
3357
3
232
B
3538
32
233
B
1466
33
234
B
4236
34
235
B
4607
35
236
B
3768
58
237
C
1485
-142
238
C
2121
-106
239
C
2729
-101
240
C
5402
-82
241
C
414828
-74
242
C
1325
-74
243
C
2877
-737
244
C
350
-67
245
C
1294
-66
246
C
2853
-63
247
C
2815
-62
248
C
5276
-62
249
C
5562
-57
250
C
3647
-56
251
C
3028
-51
252
C
2099
-5
253
C
1757
-48
254
C
959
-46
255
C
92332
-42
The SAS System
1242 Saturday March 4 2006 8
Obs
rdmgroup
ID
changeweight
256
C
3744
-4
257
C
855
-392
258
C
3098
-39
259
C
1320
-39
260
C
5185
-38
261
C
519
-37
262
C
2588
-37
263
C
2629
-37
264
C
815
-35
265
C
2579
-34
266
C
1840
-31
267
C
1567
-27
268
C
2745
-26
269
C
2922
-24
270
C
1679
-23
271
C
3275
-23
272
C
4210
-22
273
C
1924
-21
274
C
5444
-2
275
C
1800
-19
276
C
2400
-19
277
C
507
-18
278
C
1008
-18
279
C
5517
-18
280
C
2429
-16
281
C
2867
-16
282
C
283
-15
283
C
1944
-14
284
C
5302
-11
285
C
1298
-1
286
C
1825
-09
287
C
2052
-09
288
C
660512
-09
289
C
1882
-08
290
C
5228
-08
291
C
1312
-07
292
C
2909
-07
293
C
3013
-07
294
C
3363
-07
295
C
5719
-06
296
C
2150
-04
297
C
4979
-02
298
C
5658
-01
299
C
5525
-005
300
C
5076
0
301
C
3285
01
302
C
197
024
303
C
468
06
304
C
2410
06
305
C
3603
06
306
C
3668
11
The SAS System
1242 Saturday March 4 2006 9
Obs
rdmgroup
ID
changeweight
307
C
614
12
308
C
1758
12
309
C
5431
14
310
C
3019
16
311
C
4493
16
312
C
3292
18
313
C
630
19
314
C
2172
2
315
C
4588
21
316
C
5336
21
317
C
3549
24
318
C
2603
24
319
C
3531
27
320
C
4893
29
321
C
712
3
322
C
4655
38
323
C
1568
43
324
C
2132
52
325
D
3780
-99
326
D
3410
-948
327
D
3265
-68
328
D
2659
-68
329
D
5039
-67
330
D
5649
-63
331
D
5512
-56
332
D
1078
-55
333
D
1868
-5
334
D
3231
-48
335
D
1676
-47
336
D
3271
-47
337
D
571
-45
338
D
3430
-44
339
D
1585
-4
340
D
5441
-4
341
D
1096
-39
342
D
1519
-39
343
D
600
-37
344
D
4208
-37
345
D
1734
-35
346
D
1939
-34
347
D
5204
-33
348
D
3476
-32
349
D
1820
-27
350
D
2780
-27
351
D
5340
-27
352
D
2261
-25
353
D
2735
-23
354
D
1372
-23
355
D
4714
-21
356
D
732
-205
357
D
1695
-2
The SAS System
1242 Saturday March 4 2006 10
Obs
rdmgroup
ID
changeweight
358
D
1582
-19
359
D
1846
-18
360
D
2763
-17
361
D
2905
-17
362
D
945
-15
363
D
1562
-15
364
D
2936
-15
365
D
1081
-13
366
D
4807
-13
367
D
1068
-12
368
D
3187
-12
369
D
1578
-11
370
D
1958
-11
371
D
1279
-1
372
D
3566
-1
373
D
5478
-1
374
D
499
-09
375
D
2036
-09
376
D
2103
-09
377
D
3161
-09
378
D
716
-09
379
D
249
-08
380
D
3132
-08
381
D
1896
-07
382
D
2884
-07
383
D
3034
-06
384
D
3480
-06
385
D
1413
-04
386
D
3767
-04
387
D
2098
-04
388
D
2223
-03
389
D
343
-02
390
D
1157
-02
391
D
3737
-01
392
D
874
0
393
D
1181
0
394
D
1797
0
395
D
2118
0
396
D
337
03
397
D
664
04
398
D
2238
05
399
D
3586
05
400
D
4773
06
401
D
3872
07
402
D
990294
07
403
D
3030
1
404
D
3391
1
405
D
5300
11
406
D
288
11
407
D
2925
12
408
D
5451
12
The SAS System
1242 Saturday March 4 2006 11
Obs
rdmgroup
ID
changeweight
409
D
521
12
410
D
2568
17
411
D
1570
19
412
D
3031
21
413
D
5674
23
414
D
5237
23
415
D
2088
3
416
D
2664
37
417
D
2487
41
418
D
1589
42
419
D
3894
47
420
D
681
6
Data by Group
Fig by group
Fig by group
Group a
Mean Change = -091 kg
38
Change Weight (kg)
Group b
Mean Change = -135 kg
Predicted Mean Change = -1 kg
37
Change Weight (kg)
Group c
Mean Change = -193 kg
Predicted Mean Change = -2 kg
27
Change Weight (kg)
Group d
Mean Change = -135 kg
Predicted Mean Change = -3 kg
26
Change Weight (kg)
Change in Weight
-13
-19
-13
-3
-25
-2
-15
-1
-05
0
4 KKW 8 KKW 12 KKW
Exercise Dose
Wei
ght C
hang
e (K
g)
Predicted Weight Loss Actual Weight Loss
Church et al PLoS ONE 20094(2)e4515
Chart1
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Data
Sheet3
Sheet3
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Figs
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Weight Loss
95 CI
Difference
95 CI
Prelanance of expected - actual gt 1
perc Diff
Predicted
Actual
Low
High
Low
High
4 KKW
-102
-132
-186
-0788
-029
-083
025
447
124
8 KKW
-195
-191
-26
-123
-002
-071
067
449
995
12 KKW
-262
-129
-195
-063
136
069
203
255
42
054
0532
054
054
069
068
069
069
066
066
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
-142
-106
-101
-82
-74
-74
-737
-67
-66
-63
-62
-62
-57
-56
-51
-5
-48
-46
-42
-4
-392
-39
-39
-38
-37
-37
-37
-35
-34
-31
-27
-26
-24
-23
-23
-22
-21
-2
-19
-19
-18
-18
-18
-16
-16
-15
-14
-11
-1
-09
-09
-09
-08
-08
-07
-07
-07
-07
-06
-04
-02
-01
-005
0
01
024
06
06
06
11
12
12
14
16
16
18
19
2
21
21
24
24
27
29
3
38
43
52
-177
-134
-127
-123
-122
-112
-95
-94
-85
-69
-65
-64
-55
-53
-49
-46
-4
-4
-39
-38
-35
-35
-34
-33
-29
-28
-27
-27
-26
-25
-25
-24
-23
-22
-21
-2
-19
-19
-19
-18
-18
-18
-18
-16
-16
-155
-15
-15
-15
-14
-14
-14
-135
-13
-12
-12
-12
-12
-12
-11
-11
-11
-11
-1
-1
-1
-09
-09
-07
-06
-06
-06
-06
-054
-05
-05
-04
-02
-02
-02
-02
-01
-01
0
0
0
0
0
0
01
01
01
01
02
02
02
03
03
03
04
04
05
05
05
05
05
06
061
07
07
08
08
08
09
12
12
12
12
13
13
14
14
14
14
15
16
17
17
18
21
22
22
26
26
3
3
3
32
33
34
35
58
-116
-11
-102
-91
-79
-75
-75
-72
-72
-69
-59
-59
-54
-47
-45
-35
-32
-3
-3
-26
-26
-25
-23
-23
-23
-22
-21
-21
-21
-21
-2
-16
-15
-15
-15
-14
-13
-12
-11
-11
-1
-09
-09
-08
-08
-07
-06
-06
-055
-05
-05
-04
-03
-02
0
0
0
0
01
024
03
05
05
08
08
09
09
1
1
1
11
12
12
12
12
13
13
14
15
158
16
18
18
18
19
197
27
31
34
47
54
63
114
12
ID
Change KG
ID
Change KG
ID
Change KG
ID
Change KG
A
1198
-116
B
1282
-177
C
1485
-142
D
3780
-99
A
334
-11
B
697
-134
C
2121
-106
D
3410
-948
A
758
-102
B
365
-127
C
2729
-101
D
3265
-68
A
2436
-91
B
467
-123
C
5402
-82
D
2659
-68
A
1503
-79
B
2320
-122
C
414828
-74
D
5039
-67
A
576
-75
B
2155
-112
C
1325
-74
D
5649
-63
A
2748
-75
B
1617
-95
C
2877
-737
D
5512
-56
A
1748
-72
B
2982
-94
C
350
-67
D
1078
-55
A
2716
-72
B
2963
-85
C
1294
-66
D
1868
-5
A
2243
-69
B
3487
-69
C
2853
-63
D
3231
-48
A
2053
-59
B
2875
-65
C
2815
-62
D
1676
-47
A
2608
-59
B
92224
-64
C
5276
-62
D
3271
-47
A
335
-54
B
5569
-55
C
5562
-57
D
571
-45
A
5035
-47
B
2736
-53
C
3647
-56
D
3430
-44
A
2135
-45
B
1694
-49
C
3028
-51
D
1585
-4
A
147
-35
B
1365
-46
C
2099
-5
D
5441
-4
A
1863
-32
B
2752
-4
C
1757
-48
D
1096
-39
A
921
-3
B
5659
-4
C
959
-46
D
1519
-39
A
2144
-3
B
2268
-39
C
92332
-42
D
600
-37
A
1151
-26
B
5264
-38
C
3744
-4
D
4208
-37
A
1259
-26
B
1021
-35
C
855
-392
D
1734
-35
A
1767
-25
B
3100
-35
C
3098
-39
D
1939
-34
A
5150
-23
B
1636
-34
C
1320
-39
D
5204
-33
A
1750
-23
B
3537
-33
C
5185
-38
D
3476
-32
A
1322
-23
B
3721
-29
C
519
-37
D
1820
-27
A
2111
-22
B
3057
-28
C
2588
-37
D
2780
-27
A
3017
-21
B
3027
-27
C
2629
-37
D
5340
-27
A
904
-21
B
5668
-27
C
815
-35
D
2261
-25
A
1949
-21
B
2125
-26
C
2579
-34
D
2735
-23
A
2123
-21
B
3087
-25
C
1840
-31
D
1372
-23
A
3415
-2
B
4521
-25
C
1567
-27
D
4714
-21
A
3234
-16
B
3273
-24
C
2745
-26
D
732
-205
A
548
-15
B
898619
-23
C
2922
-24
D
1695
-2
A
2120
-15
B
2201
-22
C
1679
-23
D
1582
-19
A
2778
-15
B
2607
-21
C
3275
-23
D
1846
-18
A
2658
-14
B
483
-2
C
4210
-22
D
2763
-17
A
1952
-13
B
2898
-19
C
1924
-21
D
2905
-17
A
3179
-12
B
5345
-19
C
5444
-2
D
945
-15
A
2569
-11
B
5647
-19
C
1800
-19
D
1562
-15
A
3662
-11
B
1421
-18
C
2400
-19
D
2936
-15
A
1512
-1
B
3868
-18
C
507
-18
D
1081
-13
A
688
-09
B
5181
-18
C
1008
-18
D
4807
-13
A
1492
-09
B
5229
-18
C
5517
-18
D
1068
-12
A
410
-08
B
3728
-16
C
2429
-16
D
3187
-12
A
5474
-08
B
3890
-16
C
2867
-16
D
1578
-11
A
366
-07
B
2792
-155
C
283
-15
D
1958
-11
A
4663
-06
B
1635
-15
C
1944
-14
D
1279
-1
A
2340
-06
B
4858
-15
C
5302
-11
D
3566
-1
A
556
-055
B
5311
-15
C
1298
-1
D
5478
-1
A
1935
-05
B
2440
-14
C
1825
-09
D
499
-09
A
2353
-05
B
2753
-14
C
2052
-09
D
2036
-09
A
593
-04
B
3873
-14
C
660512
-09
D
2103
-09
A
5328
-03
B
1176
-135
C
1882
-08
D
3161
-09
A
5579
-02
B
5270
-13
C
5228
-08
D
716
-09
A
1264
0
B
2343
-12
C
1312
-07
D
249
-08
A
2397
0
B
2849
-12
C
2909
-07
D
3132
-08
A
2593
0
B
3743
-12
C
3013
-07
D
1896
-07
A
5445
0
B
812
-12
C
3363
-07
D
2884
-07
A
2163
01
B
3210
-12
C
5719
-06
D
3034
-06
A
5015
024
B
5012
-11
C
2150
-04
D
3480
-06
A
305
03
B
5604
-11
C
4979
-02
D
1413
-04
A
1496
05
B
917
-11
C
5658
-01
D
3767
-04
A
4984
05
B
3639
-11
C
5525
-005
D
2098
-04
A
2942
08
B
1399
-1
C
5076
0
D
2223
-03
A
1861
08
B
2189
-1
C
3285
01
D
343
-02
A
1069
09
B
4866
-1
C
197
024
D
1157
-02
A
1763
09
B
1586
-09
C
468
06
D
3737
-01
A
211
1
B
2486
-09
C
2410
06
D
874
0
A
2724
1
B
5322
-07
C
3603
06
D
1181
0
A
3843
1
B
2605
-06
C
3668
11
D
1797
0
A
1186
11
B
2984
-06
C
614
12
D
2118
0
A
2101
12
B
3010
-06
C
1758
12
D
337
03
A
195
12
B
3083
-06
C
5431
14
D
664
04
A
2878
12
B
4647
-054
C
3019
16
D
2238
05
A
983695
12
B
3263
-05
C
4493
16
D
3586
05
A
881
13
B
4242
-05
C
3292
18
D
4773
06
A
4520
13
B
3354
-04
C
630
19
D
3872
07
A
3280
14
B
598
-02
C
2172
2
D
990294
07
A
1319
15
B
1075
-02
C
4588
21
D
3030
1
A
720
158
B
3392
-02
C
5336
21
D
3391
1
A
1266
16
B
4377
-02
C
3549
24
D
5300
11
A
972
18
B
3495
-01
C
2603
24
D
288
11
A
2281
18
B
3454
-01
C
3531
27
D
2925
12
A
2793
18
B
1378
0
C
4893
29
D
5451
12
A
2771
19
B
1747
0
C
712
3
D
521
12
A
3852
197
B
2730
0
C
4655
38
D
2568
17
A
2940
27
B
2919
0
C
1568
43
D
1570
19
A
5519
31
B
3527
0
C
2132
52
D
3031
21
A
1369
34
B
5475
0
D
5674
23
A
1709
47
B
585
01
D
5237
23
A
2187
54
B
2235
01
D
2088
3
A
165
63
B
3278
01
D
2664
37
A
717
114
B
4401
01
D
2487
41
A
2178
12
B
913
02
D
1589
42
B
2463
02
D
3894
47
B
5380
02
D
681
6
B
1566
03
B
3302
03
B
5253
03
B
1736
04
B
2224
04
B
2134
05
B
2893
05
B
3089
05
B
3289
05
B
385645
05
B
3025
06
B
4899
061
B
5528
07
B
5652
07
B
5050
08
B
5542
08
B
2065
08
B
4724
09
B
1031
12
B
1107
12
B
1889
12
B
3446
12
B
155
13
B
2003
13
B
1938
14
B
1975
14
B
2904
14
B
3570
14
B
4765
15
B
251879
16
B
2573
17
B
2742
17
B
3751
18
B
3124
21
B
5199
22
B
5533
22
B
3479
26
B
3513
26
B
3078
3
B
1722
3
B
3357
3
B
3538
32
B
1466
33
B
4236
34
B
4607
35
B
3768
58
Fig by group
Fig by group
Group a
Mean Change = -091 kg
38
Change Weight (kg)
Group b
Mean Change = -135 kg
Predicted Mean Change = -1 kg
37
Change Weight (kg)
Group c
Mean Change = -193 kg
Predicted Mean Change = -2 kg
27
Change Weight (kg)
Group d
Mean Change = -135 kg
Predicted Mean Change = -3 kg
26
Change Weight (kg)
Change in Weight
-13
-19
-13
-3
-25
-2
-15
-1
-05
0
4 KKW 8 KKW 12 KKW
Exercise Dose
Wei
ght C
hang
e (K
g)
Predicted Weight Loss Actual Weight Loss
Church et al PLoS ONE 20094(2)e4515
Chart1
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Data
Sheet3
Sheet3
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Figs
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Weight Loss
95 CI
Difference
95 CI
Prelanance of expected - actual gt 1
perc Diff
Predicted
Actual
Low
High
Low
High
4 KKW
-102
-132
-186
-0788
-029
-083
025
447
124
8 KKW
-195
-191
-26
-123
-002
-071
067
449
995
12 KKW
-262
-129
-195
-063
136
069
203
255
42
054
0532
054
054
069
068
069
069
066
066
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
-142
-106
-101
-82
-74
-74
-737
-67
-66
-63
-62
-62
-57
-56
-51
-5
-48
-46
-42
-4
-392
-39
-39
-38
-37
-37
-37
-35
-34
-31
-27
-26
-24
-23
-23
-22
-21
-2
-19
-19
-18
-18
-18
-16
-16
-15
-14
-11
-1
-09
-09
-09
-08
-08
-07
-07
-07
-07
-06
-04
-02
-01
-005
0
01
024
06
06
06
11
12
12
14
16
16
18
19
2
21
21
24
24
27
29
3
38
43
52
-177
-134
-127
-123
-122
-112
-95
-94
-85
-69
-65
-64
-55
-53
-49
-46
-4
-4
-39
-38
-35
-35
-34
-33
-29
-28
-27
-27
-26
-25
-25
-24
-23
-22
-21
-2
-19
-19
-19
-18
-18
-18
-18
-16
-16
-155
-15
-15
-15
-14
-14
-14
-135
-13
-12
-12
-12
-12
-12
-11
-11
-11
-11
-1
-1
-1
-09
-09
-07
-06
-06
-06
-06
-054
-05
-05
-04
-02
-02
-02
-02
-01
-01
0
0
0
0
0
0
01
01
01
01
02
02
02
03
03
03
04
04
05
05
05
05
05
06
061
07
07
08
08
08
09
12
12
12
12
13
13
14
14
14
14
15
16
17
17
18
21
22
22
26
26
3
3
3
32
33
34
35
58
-116
-11
-102
-91
-79
-75
-75
-72
-72
-69
-59
-59
-54
-47
-45
-35
-32
-3
-3
-26
-26
-25
-23
-23
-23
-22
-21
-21
-21
-21
-2
-16
-15
-15
-15
-14
-13
-12
-11
-11
-1
-09
-09
-08
-08
-07
-06
-06
-055
-05
-05
-04
-03
-02
0
0
0
0
01
024
03
05
05
08
08
09
09
1
1
1
11
12
12
12
12
13
13
14
15
158
16
18
18
18
19
197
27
31
34
47
54
63
114
12
Fig by group
Group a
Mean Change = -091 kg
38
Change Weight (kg)
Group b
Mean Change = -135 kg
Predicted Mean Change = -1 kg
37
Change Weight (kg)
Group c
Mean Change = -193 kg
Predicted Mean Change = -2 kg
27
Change Weight (kg)
Group d
Mean Change = -135 kg
Predicted Mean Change = -3 kg
26
Change Weight (kg)
Change in Weight
-13
-19
-13
-3
-25
-2
-15
-1
-05
0
4 KKW 8 KKW 12 KKW
Exercise Dose
Wei
ght C
hang
e (K
g)
Predicted Weight Loss Actual Weight Loss
Church et al PLoS ONE 20094(2)e4515
Chart1
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Data
Sheet3
Sheet3
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Figs
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Weight Loss
95 CI
Difference
95 CI
Prelanance of expected - actual gt 1
perc Diff
Predicted
Actual
Low
High
Low
High
4 KKW
-102
-132
-186
-0788
-029
-083
025
447
124
8 KKW
-195
-191
-26
-123
-002
-071
067
449
995
12 KKW
-262
-129
-195
-063
136
069
203
255
42
054
0532
054
054
069
068
069
069
066
066
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
-142
-106
-101
-82
-74
-74
-737
-67
-66
-63
-62
-62
-57
-56
-51
-5
-48
-46
-42
-4
-392
-39
-39
-38
-37
-37
-37
-35
-34
-31
-27
-26
-24
-23
-23
-22
-21
-2
-19
-19
-18
-18
-18
-16
-16
-15
-14
-11
-1
-09
-09
-09
-08
-08
-07
-07
-07
-07
-06
-04
-02
-01
-005
0
01
024
06
06
06
11
12
12
14
16
16
18
19
2
21
21
24
24
27
29
3
38
43
52
-177
-134
-127
-123
-122
-112
-95
-94
-85
-69
-65
-64
-55
-53
-49
-46
-4
-4
-39
-38
-35
-35
-34
-33
-29
-28
-27
-27
-26
-25
-25
-24
-23
-22
-21
-2
-19
-19
-19
-18
-18
-18
-18
-16
-16
-155
-15
-15
-15
-14
-14
-14
-135
-13
-12
-12
-12
-12
-12
-11
-11
-11
-11
-1
-1
-1
-09
-09
-07
-06
-06
-06
-06
-054
-05
-05
-04
-02
-02
-02
-02
-01
-01
0
0
0
0
0
0
01
01
01
01
02
02
02
03
03
03
04
04
05
05
05
05
05
06
061
07
07
08
08
08
09
12
12
12
12
13
13
14
14
14
14
15
16
17
17
18
21
22
22
26
26
3
3
3
32
33
34
35
58
-116
-11
-102
-91
-79
-75
-75
-72
-72
-69
-59
-59
-54
-47
-45
-35
-32
-3
-3
-26
-26
-25
-23
-23
-23
-22
-21
-21
-21
-21
-2
-16
-15
-15
-15
-14
-13
-12
-11
-11
-1
-09
-09
-08
-08
-07
-06
-06
-055
-05
-05
-04
-03
-02
0
0
0
0
01
024
03
05
05
08
08
09
09
1
1
1
11
12
12
12
12
13
13
14
15
158
16
18
18
18
19
197
27
31
34
47
54
63
114
12
Group b
Mean Change = -135 kg
Predicted Mean Change = -1 kg
37
Change Weight (kg)
Group c
Mean Change = -193 kg
Predicted Mean Change = -2 kg
27
Change Weight (kg)
Group d
Mean Change = -135 kg
Predicted Mean Change = -3 kg
26
Change Weight (kg)
Change in Weight
-13
-19
-13
-3
-25
-2
-15
-1
-05
0
4 KKW 8 KKW 12 KKW
Exercise Dose
Wei
ght C
hang
e (K
g)
Predicted Weight Loss Actual Weight Loss
Church et al PLoS ONE 20094(2)e4515
Chart1
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Data
Sheet3
Sheet3
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Figs
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Weight Loss
95 CI
Difference
95 CI
Prelanance of expected - actual gt 1
perc Diff
Predicted
Actual
Low
High
Low
High
4 KKW
-102
-132
-186
-0788
-029
-083
025
447
124
8 KKW
-195
-191
-26
-123
-002
-071
067
449
995
12 KKW
-262
-129
-195
-063
136
069
203
255
42
054
0532
054
054
069
068
069
069
066
066
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
-142
-106
-101
-82
-74
-74
-737
-67
-66
-63
-62
-62
-57
-56
-51
-5
-48
-46
-42
-4
-392
-39
-39
-38
-37
-37
-37
-35
-34
-31
-27
-26
-24
-23
-23
-22
-21
-2
-19
-19
-18
-18
-18
-16
-16
-15
-14
-11
-1
-09
-09
-09
-08
-08
-07
-07
-07
-07
-06
-04
-02
-01
-005
0
01
024
06
06
06
11
12
12
14
16
16
18
19
2
21
21
24
24
27
29
3
38
43
52
-177
-134
-127
-123
-122
-112
-95
-94
-85
-69
-65
-64
-55
-53
-49
-46
-4
-4
-39
-38
-35
-35
-34
-33
-29
-28
-27
-27
-26
-25
-25
-24
-23
-22
-21
-2
-19
-19
-19
-18
-18
-18
-18
-16
-16
-155
-15
-15
-15
-14
-14
-14
-135
-13
-12
-12
-12
-12
-12
-11
-11
-11
-11
-1
-1
-1
-09
-09
-07
-06
-06
-06
-06
-054
-05
-05
-04
-02
-02
-02
-02
-01
-01
0
0
0
0
0
0
01
01
01
01
02
02
02
03
03
03
04
04
05
05
05
05
05
06
061
07
07
08
08
08
09
12
12
12
12
13
13
14
14
14
14
15
16
17
17
18
21
22
22
26
26
3
3
3
32
33
34
35
58
Group c
Mean Change = -193 kg
Predicted Mean Change = -2 kg
27
Change Weight (kg)
Group d
Mean Change = -135 kg
Predicted Mean Change = -3 kg
26
Change Weight (kg)
Change in Weight
-13
-19
-13
-3
-25
-2
-15
-1
-05
0
4 KKW 8 KKW 12 KKW
Exercise Dose
Wei
ght C
hang
e (K
g)
Predicted Weight Loss Actual Weight Loss
Church et al PLoS ONE 20094(2)e4515
Chart1
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Data
Sheet3
Sheet3
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Figs
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Weight Loss
95 CI
Difference
95 CI
Prelanance of expected - actual gt 1
perc Diff
Predicted
Actual
Low
High
Low
High
4 KKW
-102
-132
-186
-0788
-029
-083
025
447
124
8 KKW
-195
-191
-26
-123
-002
-071
067
449
995
12 KKW
-262
-129
-195
-063
136
069
203
255
42
054
0532
054
054
069
068
069
069
066
066
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
-142
-106
-101
-82
-74
-74
-737
-67
-66
-63
-62
-62
-57
-56
-51
-5
-48
-46
-42
-4
-392
-39
-39
-38
-37
-37
-37
-35
-34
-31
-27
-26
-24
-23
-23
-22
-21
-2
-19
-19
-18
-18
-18
-16
-16
-15
-14
-11
-1
-09
-09
-09
-08
-08
-07
-07
-07
-07
-06
-04
-02
-01
-005
0
01
024
06
06
06
11
12
12
14
16
16
18
19
2
21
21
24
24
27
29
3
38
43
52
Group d
Mean Change = -135 kg
Predicted Mean Change = -3 kg
26
Change Weight (kg)
Change in Weight
-13
-19
-13
-3
-25
-2
-15
-1
-05
0
4 KKW 8 KKW 12 KKW
Exercise Dose
Wei
ght C
hang
e (K
g)
Predicted Weight Loss Actual Weight Loss
Church et al PLoS ONE 20094(2)e4515
Chart1
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Data
Sheet3
Sheet3
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Figs
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Weight Loss
95 CI
Difference
95 CI
Prelanance of expected - actual gt 1
perc Diff
Predicted
Actual
Low
High
Low
High
4 KKW
-102
-132
-186
-0788
-029
-083
025
447
124
8 KKW
-195
-191
-26
-123
-002
-071
067
449
995
12 KKW
-262
-129
-195
-063
136
069
203
255
42
054
0532
054
054
069
068
069
069
066
066
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
-99
-948
-68
-68
-67
-63
-56
-55
-5
-48
-47
-47
-45
-44
-4
-4
-39
-39
-37
-37
-35
-34
-33
-32
-27
-27
-27
-25
-23
-23
-21
-205
-2
-19
-18
-17
-17
-15
-15
-15
-13
-13
-12
-12
-11
-11
-1
-1
-1
-09
-09
-09
-09
-09
-08
-08
-07
-07
-06
-06
-04
-04
-04
-03
-02
-02
-01
0
0
0
0
03
04
05
05
06
07
07
1
1
11
11
12
12
12
17
19
21
23
23
3
37
41
42
47
6
Change in Weight
-13
-19
-13
-3
-25
-2
-15
-1
-05
0
4 KKW 8 KKW 12 KKW
Exercise Dose
Wei
ght C
hang
e (K
g)
Predicted Weight Loss Actual Weight Loss
Church et al PLoS ONE 20094(2)e4515
Chart1
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Data
Sheet3
Sheet3
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Figs
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Weight Loss
95 CI
Difference
95 CI
Prelanance of expected - actual gt 1
perc Diff
Predicted
Actual
Low
High
Low
High
4 KKW
-102
-132
-186
-0788
-029
-083
025
447
124
8 KKW
-195
-191
-26
-123
-002
-071
067
449
995
12 KKW
-262
-129
-195
-063
136
069
203
255
42
054
0532
054
054
069
068
069
069
066
066
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Chart1
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Data
Sheet3
Sheet3
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Figs
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Weight Loss
95 CI
Difference
95 CI
Prelanance of expected - actual gt 1
perc Diff
Predicted
Actual
Low
High
Low
High
4 KKW
-102
-132
-186
-0788
-029
-083
025
447
124
8 KKW
-195
-191
-26
-123
-002
-071
067
449
995
12 KKW
-262
-129
-195
-063
136
069
203
255
42
054
0532
054
054
069
068
069
069
066
066
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Data
Sheet3
Sheet3
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Figs
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Weight Loss
95 CI
Difference
95 CI
Prelanance of expected - actual gt 1
perc Diff
Predicted
Actual
Low
High
Low
High
4 KKW
-102
-132
-186
-0788
-029
-083
025
447
124
8 KKW
-195
-191
-26
-123
-002
-071
067
449
995
12 KKW
-262
-129
-195
-063
136
069
203
255
42
054
0532
054
054
069
068
069
069
066
066
067
067
Sheet3
Sheet3
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Figs
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Sheet3
Predicted Weight Loss
Actual Weight Loss
Exercise Dose
Weight Change (Kg)
-102
-132
-195
-191
-262
-129
Figs
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
4 KKW
4 KKW
0532
054
8 KKW
8 KKW
068
069
12 KKW
12 KKW
066
066
Figs
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
Figs
P = 001
P lt 0001
Actual Weight Loss
Exercise Dose
Actual - Expected Weight Change (Kg)
-029
-002
136
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
4 KKW
054
054
8 KKW
069
069
12 KKW
067
067
P = 002
P = 0009
Actual Weight Loss
Exercise Dose
Prevalance of Actual gt Expected
447
449
255
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
4 KKW
8 KKW
12 KKW
P = 005
Actual Weight Loss
Exercise Dose
Percent of Expected ()
124
995
42
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
4 KKW
8 KKW
12 KKW
Summary
Some form of compensation is taking place in at higher exercise dosesFood intakeReduction in other physical activityResting metabolic rate
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
E-MECHANICAm J Clin Nutr Martin et al 20191081-10
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
58 Lost Weight76 Compensated
77 Lost Weight90 Compensated
100 minwk
200 minwk
-04
-18
Actual Expected
-16
-43
Actual Expected
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
Mechanisms of Compensation
bullDecrease in non-exercise activitybull Accelerometers -- NO
bullChange in metabolismbull Resting metabolic rate -- NO
bullEat morebull Buffet tests --- NObull Self Report --- NO
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
Change in Caloric Intake DLW
-23
907
1236
Cha
nge
in In
take
Kca
ls
Control 8 KKW 12 KKW
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
SummaryIn response to exercise training Some gain weightMost lose a little weightA few lose a lot of weight
This is due to changes in energy intake
Most of us are not designed to lose lots of weight in response to increases in exercise
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
Weight Loss Exercise amp Diet
-15 -21
-91-103
Control Exercise Diet Ex + Diet
Wing et al 1998
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
Prevention of Weight Re-Gain
Most organizations 45-60+ minutes per day most days200-300 minutes per week
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
Weight Loss Maintenance
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
Breaking News Keeping it Off
Kept off 60+ pounds for over nine yearsLooked at eating and exercise using doubly labeled water
Obesity Ostendorf et al 2018
Do successful losershellip eat less exercise more or both
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
Exercise Habits of Successful Losers
60 to 90 minutes a day of moderate intensity400 minutes per week
30-45 minutes per day of vigorous200 minutes per week
12000 + steps a day
Obesity Ostendorf et al 2018
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
Caloric Intake of Successful Losers
2500 kcal per dayMatches their likely original intake levels
Obesity Ostendorf et al 2018
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
Weight Time Line
Weight Loss Period Maintenance Period
DailyCalories
Intake
DailyExerciseCaloriesBurned
Weight
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
Conclusion
Regular exercise has health benefits for individuals of every weight ndash150 minutes per week of walking 75 minutes of jogging or 100 minutes
of fast walking
Exercise alone does not produce significant weight loss
Exercise is very important in weight loss maintenanceYou are going to sweat hellip a lot
How and who of exercise is more important than the what
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
Physical Activity Prescription for General Health
Not InterestedGet up an walk around at least once per hourI hear you but I am not exercising7000 steps per day and use stairs when possibleI am willing to try exercise150 minutes per week of walking or 75 minutes per week of jogging or 100 of fast walking
I am all inHigher intensity aerobic plus 2 or more days per week of weight lifting
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
Pay taxes
To-Do List Want To-Do List
ExerciseExercise
Groceries
Change Oil
Mammogram
Dentist
Tuition
Mow the lawn
Poker night
Dinner with Friends
Vacation
Family time
Pay bills
Evaluations AC filters Anything Outdoors
SEC football
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
What do you love doing
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
Slide Number 32
Slide Number 33
Slide Number 34
My Plan for you
Slide Number 36
Connectiveness (community)Promotes Resilience
Productive (sharp mind)Raises Energy Level
Mood not just depression amp anxietyBuilds Self Esteem
What to look for in a programhellip
My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
ExerciseHow Much Does It Really Take
Slide Number 2
Communicating in Todays World
Conclusion
Slide Number 5
Slide Number 6
Change in Fitness
Quality of Life Measures
Change in Energy
Cheesy Story Time
Regular Aerobic Exercise
Exercise Alone and Weight
Change in Fitness
Slide Number 14
Change in Weight
Summary
Slide Number 17
Slide Number 18
Mechanisms of Compensation
Slide Number 20
Summary
Slide Number 22
Prevention of Weight Re-Gain
Weight Loss Maintenance
Breaking News Keeping it Off
Exercise Habits of Successful Losers
Caloric Intake of Successful Losers
Weight Time Line
Conclusion
Physical Activity Prescription for General Health
Physical Activity Prescription for General Health
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My Plan for you
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My Plan for you
Do what you love to do
Identify what you need out of your program
Make your plan fit the physical activity requirementsNot vis-versa
