New Weight Loss and Exercise Guidelines from ACSM

The American College of Sports Medicine has released a new position stand called Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults. Here is a summary. Note the recommendation for strength training, which is so important for lean body mass (muscle and bone) maintenance.

Prevent weight gain

• 150-250 minutes/week of moderate-intensity physical activity is associated with prevention of weight gain
• More than 150 minutes/week of moderate-intensity physical activity is associated with modest weight loss.

Weight loss

• 150-250 minutes/week of moderate-intensity physical activity provides only modest weight loss.
• Greater amounts (eg, >250 minutes) provide clinically significant weight loss.
• Energy/diet restriction combined with physical activity will increase weight loss as compared to diet alone.

For weight maintenance after weight loss

• There is some evidence that >250 minutes/week of moderate-intensity physical activity will prevent weight re-gain.

ACSM recommends that adults participate in at least 150 minutes/week of moderate-intensity physical activity to prevent significant weight gain and reduce associated chronic disease risk factors. For most adults, this amount of physical activity can be easily achieved in 30 minutes/day, five days a week. Overweight and obese individuals will most likely experience greater weight reduction and prevent weight regain with 250+ minutes/week of moderate-intensity physical activity. ACSM also recommends strength training as part of this health and fitness regimen, in order to increase fat-free mass and further reduce health risks.

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