Final answer:
To manage and lose weight, adults should perform 150-300 minutes of moderate or 75-150 minutes of vigorous aerobic activity weekly, plus muscle-strengthening exercises. A balanced diet with appropriate caloric intake is crucial, and behavioral strategies enhance the effectiveness of these measures. Exercise alone is often insufficient for weight loss without dietary modification.
Step-by-step explanation:
Current Exercise Recommendations
For effective weight management and weight loss, the 2018 Physical Activity Guidelines for Americans suggest the following:
- Adults should engage in 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity aerobic physical activity per week.
- Physical activity should be distributed across several days.
- Additional health benefits, including weight loss support, are observed with physical activity beyond 300 minutes of moderate-intensity exercise per week.
- Muscle-strengthening activities on 2 or more days per week are recommended to further enhance health benefits.
Alongside exercise, the 2015 Dietary Guidelines for Americans emphasize the importance of maintaining a balanced diet with an appropriate calorie level. Key dietary recommendations include a variety of vegetables, fruits, whole grains, lean proteins, and reduced intake of saturated fats, added sugars, and sodium.
Behavioral weight loss interventions combine these physical activity and dietary changes with self-monitoring, nutritional education, and behavior modification strategies. This comprehensive approach aids in achieving sustainable weight loss.
Considering the caloric energy expenditure of exercise compared to the caloric content of foods, such as a cup of yogurt containing roughly 325 kcal, diet and exercise must go hand in hand. It is evident that exercise alone is often insufficient for weight loss, given that it can be far easier to consume calories than to burn them through exercise. Additionally, regular exercise can increase metabolic rate, which is a benefit not derived from dieting alone.