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Article 3 in a Series: Activity

"Healthy at any weight is a lie."
Prevent it. Lose it. Control it.
But Don't Become A Victim Of It.
How much activity
do people need to
Prevent weight gain?
Weight gain during adulthood can increase the risk of heart disease, diabetes, and other chronic conditions. Since it’s so hard for people to lose weight and keep it off, it’s better to prevent weight gain in the first place.
Encouragingly, there’s strong evidence that the more active people are, the more likely they are to keep their weight steady. the more sedentary, the more likely they are to gain weight over time. But it’s still a matter of debate exactly how much activity people need to avoid gaining weight. The latest evidence suggests ...the type of activity made a difference: Bicycling and brisk walking helped women avoid weight gain, but slow walking did not.
Group Of Mature Female Friends On Outdoor Yoga Retreat Walking Along Path Through Campsite
How does activity prevent obesity?
Researchers believe that physical activity prevents obesity in multiple ways:
  • Physical activity increases people’s total energy expenditure, which can help them stay in energy balance or even lose weight, as long as they don’t eat more to compensate for the extra calories they burn.
  • Physical activity decreases fat around the waist and total body fat, slowing the development of abdominal obesity.
  • Weight lifting, push-ups, and other muscle-strengthening activities build muscle mass, increasing the energy that the body burns throughout the day-even when it’s at rest-and making it easier to control weight.
  • Physical activity reduces depression and anxiety, and this mood boost may motivate people to stick with their exercise regimens over time.
How much activity do people need to lose weight?

Exercise can help promote weight loss, but it seems to work best when combined with an eating plan.

In one study, for example, researchers randomly assigned 175 overweight, inactive adults to either a control group that did not receive any exercise instruction or to one of three exercise regimens-low intensity (equivalent to walking 12 miles/week), medium intensity (equivalent to jogging 12 miles/week), or high intensity (equivalent to jogging 20 miles per week). All study volunteers were asked to stick to their usual diets. After six months, those assigned to the high-intensity regimen lost abdominal fat, whereas those assigned to the low- and medium-intensity exercise regimens had no change in abdominal fat.
More recently, researchers conducted a similar trial with 320 post-menopausal women, randomly assigning them to either 45 minutes of moderate-to-vigorous aerobic activity, five days a week, or to a control group. Most of the women were overweight or obese at the start of the study. After one year, the exercisers had significant decreases in body weight, body fat, and abdominal fat, compared to the non-exercisers.
For maintaining your healthy weight goal aim for 1/2 to an hour
of activity a day.
Being moderately active for at least 30 minutes a day on most days of the week can help lower the risk of chronic disease. But to stay at a healthy weight, or to lose weight, most people will need more physical activity-at least an hour a day-to counteract the effects of increasingly sedentary lifestyles, as well as society's influences that encourage overeating.
– Harvard T.H. Chan School of Public Health
KNOW ...

Every person on this Newsletter Team is a
Weight Watchers Member!

We have lost from over 100 pounds to 20+ pounds each
to get to our personal goals. We're where you may be now.
We absolutely get it!

Dear Members of
WW Weight Watchers Philadelphia,

Sometimes we receive an email regarding the contents of the weekly Newsletter.

Not very often, but since we started on the Obesity and Health Series, a Member complained we "fat shame." A second said we were being de-motivating by addressing the health issues associated with overweight and obesity. Another said, Leave "those people" alone! Those people are us. That's it. Just three complaints but they matter.

As Weight Watchers Members ourselves, we research the most compelling ideas and best tips to motivate, because they have to motivate us before we pass on the info to you ... keep going or get started taking care of our health and losing weight!

What we write comes from experts, but behind every word is our personal victories, letdowns, struggles, and highlights that are all a part of taking charge of our lives--no one's going to do it for us!

Feel free anytime to send a note-- even when you may not like what we're saying, at least we know you are reading!

Your Weight Watchers Philadelphia
Newsletter Team
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PersonalPoints WW 4 Pillar approach to weight loss has proven that while each of these components of our life is important on its own –Eating healthy food, fitting Activity into our lifestyle, having a positive Mindset, and getting a restful night's Sleep– the combined power when all four work together is undeniable.
Food: What to eat after a Workout!
Activity: How to find the activity that moves you!
Mindset: Tips from 100 lb+ Losers. Inspiration!
Sleep: Meditate to improve your necessary 8!
Not a diet, a lifestyle that takes into account the whole you.

FOOD No food's off limits! This is real life.
ACTIVITY Getting on the move. We meet you at your level.
MINDSET Good Vibes Only! You'll learn positivity.
SLEEP Enjoying a good night's sleep. Get in your 8!

Your Lifestyle plan is customized just for you.
No two plans are alike!
You choose ...
Choosing to do an activity based on how it makes us feel during or after the activity has been shown to help people more consistently participate in physical activity in the future. Engaging in an activity we enjoy increases the likelihood we will keep doing it because it feels rewarding, satisfying, and is reinforcing. When people engage in a physical activity they enjoy, it can increase their confidence in their ability to engage in regular physical activity, which increases the likelihood they’ll repeat the activity.
How to Move More—and Actually Enjoy It
No matter how much our friend raves about her cardio class or how good swimming is for her, the perfect fitness routine doesn’t exist. unless you love it. Because it feels like a chore if you don't.
Portrait Of Group Of Gym Members In Fitness Class
So instead of chasing what you think you should do, figure out what you’ll actually enjoy. Then put the pieces together: Want to feel strong, but not motivated? Try a gym! Love being in nature, but not solo? Look for a hiking club.
Group of people dancing in dance class having fun
And it’s OK if it takes some Goldilocks -style trial and error to find your “just right.” The best type of movement is whatever feels uplifting and, yes, fun! Prioritizing your enjoyment comes with an added bonus: You "work out" your way-the ony way.
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Meet Amma O. She lost 72 lbs. on WW!
This week's letter from DebW
General Manager and Voice of Philadelphia
August 24, 2022

Hello WW Philadelphia Members,

The bad part of my little remote working time is IT’S OVER. Last week I worked from my home in Arizona and traveling always adds some extra challenges. The good thing, I can handle traveling better than I ever imagined I would be able to.

I am a born traveler. I was raised in the military and moving and traveling back and forth from one new base to another with trips to the grandparents in Montana in between was just a way of life.

My Mom has always been a brave little woman coming from being an only child raised on a farm that left her craving adventure, and I quickly became her navigator. By the time I was eight, I could read a map and navigate us through a busy city while giving my younger siblings snacks to keep them quiet.

Yep, you heard me. We were allowed almost unlimited snacks while traveling and until WW, I equated traveling with unlimited snacking.

I think it is pretty amazing the amount of control and good habits we build into our lives by following a Weight Watchers lifestyle. I am proud of myself for not throwing in the towel and diving head first into the snack bag but I’m even more proud that I didn’t even really want them. Was that ME that just said that?

Healthy habits and changes do not happen overnight. It takes years to make them part of our lives. A lot of practice and planning. If all of this came naturally to us, we would never need Weight Watchers.

Sing your own praises of your successes, and share them with your Weight Watchers community because most of the time we’re the only ones that understand and we applaud you. Losing weight and changing our mindsets is a complex process, so much more than a naturally thin person’s advice of pushing your plate away or exercising a little more.

Being overweight, obese, or morbidly obese is no joke, it’s a health hazard. Gaining control, and power over food is the way to minimize those health hazards. No, perfection is not necessary or even possible, but little changes that become part of our everyday lives are.

Weight Watchers workshops are a no-judgment zone. We’ve been there and we’re still there. Controlling one’s weight is an active practice of awareness and whether you are at goal, almost to goal, or 100 pounds from goal, being aware of your particular challenges and making a plan to handle them a little better is a great place to start.

Relish the little changes because they build into a part of the big picture of your healthier life and a healthier weight.

Have a great week and be kind,
Deb Wright
General Manager
Voice of Philadelphia
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*Article Source: Healthline Media, Inc. is an American website and provider of health information headquartered in San Francisco, California. It was founded in its current form in 2006 and established as a standalone entity in January 2016.
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