Final answer:
The ACSM's recommendations to produce the largest weight loss include a low-calorie, low-fat diet, high levels of physical activity, and behavioral interventions. Monitoring food intake, increasing aerobic and muscle-strengthening activities, and reducing sedentary time are also advised.
Step-by-step explanation:
ACSM's Recommendations for Weight Loss
The American College of Sports Medicine (ACSM) together with various scientific studies suggest a comprehensive approach for the largest weight loss. This includes a low-calorie, low-fat diet, consistent high levels of physical activity, and behavioral interventions. To elaborate, they recommend following evidence-based behavioral strategies which encourage individuals to self-monitor food intake and exercise, obtain nutrition education, set physical activity goals, and employ behavior modification techniques.
Notably, research from the National Weight Control Registry (NWCR) indicates that successful weight maintenance after significant weight loss typically involves daily breakfast consumption, reduced television time, and regular self-weighing. About half of the individuals succeeded in weight loss independently, while the other half participated in weight-loss programs. To facilitate weight loss, behavioral interventions are also pivotal, which may include support from a team of health professionals.
Moreover, the 2018 Physical Activity Guidelines for Americans suggest adults engage in 150 to 300 minutes of moderate-intensity aerobic activity per week, do muscle-strengthening activities on two or more days per week, and increase activity while reducing sedentary behavior for added health benefits. These guidelines are aimed at maximizing health improvements and aiding in weight management.
Underpinning this guidance, dietary recommendations focus on whole foods and maintain a calorie intake that is balanced with energy expenditure through regular physical activity. In summary, creating an energy deficit through dietary changes and increased physical activity is the foundation for the most significant weight loss.