Weight loss success? Regaining weight is the biggest challenge

In recent years, obesity has become increasingly prevalent among Chinese people, and weight loss and body shaping have become popular. Not only are various weight loss tips popular among the public, but many hospitals also conduct medical weight loss programs, so there are many successful weight loss cases. However, successful weight loss does not mean final victory, and there is still a big challenge: weight regain.

Dr. Xie Peijun said that successful weight loss does not mean final victory, and there is still a big challenge: weight regain. (Photo provided by National Cheng Kung University Hospital)

The key to weight control is energy balance, that is, reducing energy intake and increasing energy expenditure (whether it is exercise or physical activities in life). Currently, there is evidence from various studies showing that eating less and exercising more is the only way to lose weight. This lifestyle change can reduce 10% of body weight, and losing 5 to 10% of body weight can improve health.

In the first 6 months of weight loss, weight loss mainly comes from the effect of dieting, and exercise plays a small role. In addition, the effect of intense exercise and mild exercise is not much different. Moderate-intensity aerobic activity lasting more than 30 minutes can burn fat, so the key is to focus on persistent moderate-intensity exercise and try to maintain a more active lifestyle. However, in the later stages of weight loss, those who only lose weight by dieting will lose muscle, while those who lose weight by dieting and exercising will not lose muscle. Muscles consume calories only when they are active, so exercise should be used to increase the proportion of muscle in the body to achieve a virtuous cycle.

According to the latest healthy adult exercise guidelines from the American College of Sports Medicine, exercise for the purpose of maintaining health should be done at least 5 days a week, with moderate-intensity aerobic exercise, stretching and weight-bearing exercise every day for at least 30 minutes each time, for a total of at least 150 minutes of activity per week, or high-intensity aerobic exercise, stretching and weight-bearing exercise at least 3 days a week for 20 to 25 minutes each time, or at least 3 to 5 days a week, alternating between moderate-intensity and high-intensity exercise; in this way, at least 1,000 calories can be consumed per week.

For the purpose of weight loss, you should engage in moderate to high intensity physical activity at least 5 days a week, 30 to 60 minutes of exercise a day, and a total of at least 150 to 300 minutes of moderate intensity exercise or 150 minutes of high intensity exercise per week. Aerobic physical activity or exercise that trains large muscle groups (such as walking, running, cycling or swimming) is recommended. The above exercise can also be achieved in the form of intermittent exercise, with one round lasting 10 minutes. Doing multiple rounds of exercise in a day will make it less likely to be hot and cold.

If you want to avoid gaining weight, you need to exercise for 50 to 60 minutes a day, a total of 300 minutes of moderate-intensity exercise per week, or 150 minutes of high-intensity exercise per week. You need to do regular aerobic exercise and choose exercises that can train large muscle groups and cardiopulmonary endurance.

Soft stretching exercises should be done for at least 10 minutes, stretching the muscles and tendons of the neck, shoulders, back, pelvis, hip joints and legs. Stretch at least 4 times each time. The so-called moderate-intensity or high-intensity exercise is relative to the individual's cardiopulmonary endurance (including maximum heart rate or oxygen uptake). Therefore, people who want to engage in the above-mentioned related exercises are advised to go to the rehabilitation clinic for consultation and evaluation, and plan a personalized exercise prescription to avoid injuries and discomfort caused by inappropriate exercise.