Goals for Weight Loss and Management 1,2
The following are general goals for weight loss and management:
- Reduce body weight
- Maintain a lower body weight over the long term
- Prevent further weight gain (a minimum goal)
The following are general advice for increasing physical activity
An increase in physical activity is an important component of weight loss therapy although it will not lead to a substantially greater weight loss than diet alone over 6 months.¹
|Examples of Moderate Amounts of Physical Activity*|
|Common Chores||Sporting Activities||
|Washing and waxing a car for 45-60 minutes||Playing volleyball 45-60 minutes|
|Washing windows or floors for 45-60 minutes||Playing touch football for 45 minutes|
|Gardening for 30-45 minutes||Walking 2.8 kilometers in 35 minutes (20 min/kilometer)|
|Wheeling self in wheelchair for 30-40 minutes||Basketball (shooting baskets) for 30 minutes|
|Pushing a stroiler 2.41 kilometers in 30 minutes||Bicyciling 8 kilometers in 30 minutes|
|Raking leaves for 30 minutes||Dancing fast (social) for 30 minutes|
|Walking 3.21 kilometers in 30 minutes (15 min/kilometer)||Water aerobics for 30 minutes|
|Shoveling snow for 15 minutes||Swimming laps for 20 minutes|
|Stairwalking for 15 minutes||Basketball (playing a game) for 15-20 minutes|
|Jumping rope for 15 minutes|
|Running 2.21 kilometers in 15 minutes (15 min/kilometer)|
* A moderate amount of physical activity is roughly equivalent to physical activity that uses approximately 150 calories of energy per day, or 1000 calories per week
† Some Activities can be performed at various intensities; the suggested duretions correspond to expected intensity of effort.
1. NHLBI Obesity Education Initiative. 2000;00-4084:1-94.
2. Yumuk V. et al. Obes Facts 2015;8:402–424.