Does Physical Activity Help Us Avoid Weight Gain?

In a recent study of middle-aged women and weight gain published in the Journal of the American Medical Association, researchers found only those of normal weight successfully avoided gaining weight by exercising an average of 60 minutes daily. Overweight women (with a body mass index above 25) or obese (a body mass index above 30) still continued to gain weight when exercising 60 minutes most days. For weight gain prevention, the overweight and obese group, which represents 60% of women in the U.S., needs to combine regular physical activity with calorie control. The 2008 federal recommendation of accumulating 150 minutes of physical activity per week is clearly insufficient to avoid weight gain for most women. The U.S. 2005 Dietary Guidelines recommends 90 minutes of physical activity daily for weight loss. Other research studies have shown accumulating 250-300 minutes of physical activity per week is needed for weight loss or prevention of weight gain for most people.

What may be the best way to determine how to cut calories for prevention of weight gain? Most successful weight loss begins with an examination of your current eating patterns. To do this, document your daily food and drink intake for a week, including weekends. Record the times and amounts (actually measure your food before you eat it) of all food and look for patterns. Here are some common ways many people over consume:
• Too large portions To learn the amounts of food recommended for you, go to www.mypyramid.gov and select analyze my diet, which takes you to the MyPyramid Tracker. Enter your sex, weight, and activity level and see what is recommended for you. Subtract 250-500 calories per day for a manageable ½-1 pound per week weight loss. You can even enter in your daily food intake at MyPyramid Tracker and find out how many calories you are eating, and where you need to make adjustments in your diet.
• Drinking too many calories If you regularly consume alcohol, soda, sweet tea, juice (limit to ½ cup daily) or other caloric drinks, you are drinking your way to weight gain. Clear liquid drinks do not fill you up, and can easily add 200-500 calories/drink. Drink water (zero calories) or flavored water for thirst, and milk, if possible, with meals.
• Eating out Again portions are way too large when eating out. Unfortunately, study after study shows the bigger portions we are served, the more we eat. Some people seem to get confused at salad bars and buffets. You really did not pay for unlimited food. It is so easy to forget how much you have eaten when the servers have cleared away your plates each time. Anything deep fried, crispy, or in a heavy cream sauce will be loaded with extra calories. Restaurants also cook and add excessive amounts of salt to foods, which makes you drink excessively, usually caloric drinks… Take a doggie bag home, split the meal with a friend, and eat your salad first (limit dressing, cheese, etc.) to help you fill up on lower calories foods. Eat slowly and learn to follow your body’s signals of feeling full.
• Snacking Actually, the research shows eating regular meals and snacks helps us maintain a healthy weight and lose weight, if needed. Choose to eat meals every 4-5 hours and 1-2 planned snacks in between, especially if meals are spaced further. Choose snacks from the foods groups. Most people need to eat more vegetables, fruits, and dairy (low-fat) and whole grains. Plan for snacks with 2-3 food groups, and don’t skip meals, especially breakfast, or you will overeat the rest of the day.

If you are interested in attending a program to help you or your family increase your physical activity and improve your diet, contact your county Penn State Extension office. Our Strong Women, Strong Bones and new Strong Women, Healthy Hearts programs are helping hundreds of women in Pennsylvania improve their fitness and diets. For lower-income families with children, our Nutrition Links programs are free and offer hands on cooking and food budgeting, meal planning and more. For families with school-aged children, check out our Family Fitness and Up for the Challenge, and summer 4-H programs in your area. On-line, go to www.extension.psu and click on counties for more local information, or click on nutrition and health programs for more information on our programs.