I recently had a couple of clients ask how the contestants on “The Biggest Loser” show
lost all of their weight and quickly. My first response was that if anyone spent the amount of time in a given week dedicated to their own well-being, than they too could see similar results. Now I am in no way bashing “The Biggest Loser” or saying that they are not doing a wonderful job. The contestants are just placed in a position of advantage to succeed. When we examined exactly how long that was (pretty much the equivalent to the average person’s work week) their results became much more clear. Just to humor them I went on to reply, “If you paid me for a few hours 5 days a week you too could see “Biggest Loser” results.”
Results seen on TV weight loss shows are not typical, and that’s why they put the
“Results are not typical” at the end of the credits as well as “See your doctor before beginning an exercise program.” That is not to say that you cannot see the results, or need to spend another work week (in addition to the on that you already have) exercising. Here are a few places to start:
The Institute of Medicine (2010) states that 60 minutes of vigorous activity daily is
needed for weight management. Three key points from this recommendation: the activity is vigorous, does not require structured exercise and is for weight management.
The International Association for the Study of Obesity (2003) states that 45 to 60
minutes per day are needed for weight control. They go on to say that unhealthy weight gain can be avoided by exceeding minimum recommendations but do so as safely as possible. The key point in this recommendation is “as safely as possible.” Proper progression and overload will help to reduce the risk of injury.
The United States Department of Health (2008) minimally recommends 150
minutes/week of moderate exercise or 75 minutes/week of vigorous exercise. More extensive benefits can come from 300 minutes/week of moderate and 150 minutes/week from vigorous exercise. Now these recommendations apply to cardiovascular activity. They also would like you to add at least twice a week resistance training sessions. Key point from this recommendation is that you move as much as possible (about an hour a day of moderate exercise or half hour of vigorous exercise).
Although you may not be able to live the life of a “Biggest Loser” contestant, you can
still see safe weight loss and weight management results with less time. Safe weight loss is considered 1 to 2 lbs. a week. Building exercise into your schedule and your overall lifestyle activity will help you see results!
