Exercise, diet, and weight loss

Abstract

Japan is one of the most rapidly aging countries in the world. "Healthy Japan 21" is a Japanese government initiative promoting lifestyle-related disease prevention, health promotion, and successful aging. Increasing physical activity participation among older Japanese, the least physically active of any age group, is especially important for preventing frailty and chronic disease, and the associated health care expenditure. Informed by the research we have to date, the following evidence-based conclusions can be drawn relative to exercise and physical activity for the obese population. A combination of aerobic exercise, resistance exercise and physical activities, in addition to proper diet (mostly caloric restriction: 1200 kcal for women and 1680 kcal for men for a certain period of time), is more effective than either form of intervention alone for reducing body weight, visceral fat, blood pressure, and many other negative health-related variables. Exercise habituation in conjunction with proper diet is also most effective for improving vital age. Incorporating and adhering to these lifestyle factors, coupled with adherence to other known health modifiers (reduced stress, improved sleep, etc) will help reduce individual and population obesity and improve national health.

Weight Loss Maintenance for 2 Years after a 6-Month Randomised Controlled Trial Comparing Education-Only and Group-Based Support in Japanese Adults

“…The participants also received typical weight control instructions on diet, exercise and behavioural changes. The recommendations included a calorie-restricted diet of 1,200 and 1,600 kcal/day for women and men, respectively [ 20 , 21 , 22 ] and a minimum of 1,000 kcal/week of increased physical activity [ 23 ]. All participants were encouraged to self-monitor their body weight every day.…”

A Single Motivational Lecture Can Promote Modest Weight Loss: A Randomized Controlled Trial

“…Basic principle to lose weight [18][19][20][21] How to reduce your dietary intake [22][23][24] How to increase your energy expenditure by physical activity 25 Basic regimen for a weight loss program 26 Graphical representation of body fats and their equivalent amount of energy 27…”

“…The participants were also given typical weight management recommendations about diet and exercise as well as other behavioral modifications. The recommendations involved an energyrestricted diet of 1,200 kcal/day for women and 1,600 kcal/day for men [15,19,20] and a minimum of 1,000 kcal/week of physical activity [21]. However, each target weight and behavior objective in terms of diet and physical activity was set by the participants themselves.…”