Working out ripple effects…
Being on a training program adds a “healthy structure” to daily life
Make it fun instead of a “must”
1. Saris, W.H., et al., Study on food intake and energy expenditure during extreme sustained exercise: the Tour de France. Int J Sports Med, 1989. 10 Suppl 1: p. S26-31.
2. Washburn, R.A., et al., Does the method of weight loss effect long-term changes in weight, body composition or chronic disease risk factors in overweight or obese adults? A systematic review. PLoS One, 2014. 9(10): p. e109849.
3. Johns, D.J., et al., Diet or exercise interventions vs combined behavioral weight management programs: a systematic review and meta-analysis of direct comparisons. J Acad Nutr Diet, 2014. 114(10): p. 1557-68.
4. Catenacci, V.A. and H.R. Wyatt, The role of physical activity in producing and maintaining weight loss. Nat Clin Pract Endocrinol Metab, 2007. 3(7): p. 518-29.
5. Skender, M.L., et al., Comparison of 2-year weight loss trends in behavioral treatments of obesity: diet, exercise, and combination interventions. J Am Diet Assoc, 1996. 96(4): p. 342-6.
6. Thomas, D.M., et al., Why do individuals not lose more weight from an exercise intervention at a defined dose? An energy balance analysis. Obes Rev, 2012. 13(10): p. 835-47.
7. Ross, R., et al., Exercise-induced reduction in obesity and insulin resistance in women: a randomized controlled trial. Obes Res, 2004. 12(5): p. 789-98.
8. Ross, R., et al., Reduction in obesity and related comorbid conditions after diet-induced weight loss or exercise-induced weight loss in men. A randomized, controlled trial. Ann Intern Med, 2000. 133(2): p. 92-103.
9. Slentz, C.A., et al., Effects of the amount of exercise on body weight, body composition, and measures of central obesity: STRRIDE--a randomized controlled study. Arch Intern Med, 2004. 164(1): p. 31-9.
10. Slentz, C.A., et al., Inactivity, exercise, and visceral fat. STRRIDE: a randomized, controlled study of exercise intensity and amount. J Appl Physiol (1985), 2005. 99(4): p. 1613-8.
11. Donnelly, J.E., et al., Effects of a 16-month randomized controlled exercise trial on body weight and composition in young, overweight men and women: the Midwest Exercise Trial. Arch Intern Med, 2003. 163(11): p. 1343-50.
12. Donnelly, J.E. and B.K. Smith, Is exercise effective for weight loss with ad libitum diet? Energy balance, compensation, and gender differences. Exerc Sport Sci Rev, 2005. 33(4): p. 169-74.
13. Ross, R. and A.J. Bradshaw, The future of obesity reduction: beyond weight loss. Nat Rev Endocrinol, 2009. 5(6): p. 319-25.
14. Shaw, K., et al., Exercise for overweight or obesity. Cochrane Database Syst Rev, 2006(4): p. CD003817.
15. Martins, C., et al., The effects of exercise-induced weight loss on appetite-related peptides and motivation to eat. J Clin Endocrinol Metab, 2010. 95(4): p. 1609-16.
16. Long, S.J., K. Hart, and L.M. Morgan, The ability of habitual exercise to influence appetite and food intake in response to high- and low-energy preloads in man. Br J Nutr, 2002. 87(5): p. 517-23.
17. Martins, C., H. Truby, and L.M. Morgan, Short-term appetite control in response to a 6-week exercise programme in sedentary volunteers. Br J Nutr, 2007. 98(4): p. 834-42.
18. King, N.A., et al., Dual-process action of exercise on appetite control: increase in orexigenic drive but improvement in meal-induced satiety. Am J Clin Nutr, 2009. 90(4): p. 921-7.
19. Martins, C., et al., Effect of chronic exercise on appetite control in overweight and obese individuals. Med Sci Sports Exerc, 2013. 45(5): p. 805-12.
20. Beaulieu, K., et al., Does Habitual Physical Activity Increase the Sensitivity of the Appetite Control System? A Systematic Review. Sports Med, 2016. 46(12): p. 1897-1919.
21. Mayer, J., P. Roy, and K.P. Mitra, Relation between caloric intake, body weight, and physical work: studies in an industrial male population in West Bengal. Am J Clin Nutr, 1956. 4(2): p. 169-75.
22. King, N.A., A. Tremblay, and J.E. Blundell, Effects of exercise on appetite control: implications for energy balance. Med Sci Sports Exerc, 1997. 29(8): p. 1076-89.
23. Stubbs, R.J., et al., A decrease in physical activity affects appetite, energy, and nutrient balance in lean men feeding ad libitum. Am J Clin Nutr, 2004. 79(1): p. 62-9.
24. Shook, R.P., et al., Low levels of physical activity are associated with dysregulation of energy intake and fat mass gain over 1 year. Am J Clin Nutr, 2015. 102(6): p. 1332-8.
25. Baker, C.W. and K.D. Brownell, Physical activity and maintenance of weight loss: Physiological and psychological mechanisms, in Physical Activity and Obesity, C. Bouchard, Editor. 2000. p. 311–328.
26. Annesi, J.J. and J.L. Unruh, Relations of exercise, self-appraisal, mood changes and weight loss in obese women: testing propositions based on Baker and Brownell's (2000) model. Am J Med Sci, 2008. 335(3): p. 198-204.
27. Mata, J., et al., Motivational "spill-over" during weight control: increased self-determination and exercise intrinsic motivation predict eating self-regulation. Health Psychol, 2009. 28(6): p. 709-16.
28. Annesi, J.J. and C.N. Marti, Path analysis of exercise treatment-induced changes in psychological factors leading to weight loss. Psychol Health, 2011. 26(8): p. 1081-98.
29. Joseph, R.J., et al., The neurocognitive connection between physical activity and eating behaviour. Obes Rev, 2011. 12(10): p. 800-12.
30. Annesi, J.J. and K.J. Porter, Behavioural support of a proposed neurocognitive connection between physical activity and improved eating behaviour in obese women. Obes Res Clin Pract, 2014. 8(4): p. e325-30.
31. Annesi, J.J. and A.C. Whitaker, Weight loss and psychologic gain in obese women-participants in a supported exercise intervention. Perm J, 2008. 12(3): p. 36-45.
32. Annesi, J.J., Supported exercise improves controlled eating and weight through its effects on psychosocial factors: extending a systematic research program toward treatment development. Perm J, 2012. 16(1): p. 7-18.
33. Wilson, D.K., Behavior matters: the relevance, impact, and reach of behavioral medicine. Ann Behav Med, 2015. 49(1): p. 40-8.
34. Blakely, F., et al., Moderate physical activity and its relationship to select measures of a healthy diet. J Rural Health, 2004. 20(2): p. 160-5.
35. Tucker, M. and M. Reicks, Exercise as a gateway behavior for healthful eating among older adults: an exploratory study. J Nutr Educ Behav, 2002. 34 Suppl 1: p. S14-9.
36. Johnson, N.A., C.A. Boyle, and R.F. Heller, Leisure-time physical activity and other health behaviours: are they related? Australian Journal of Public Health, 1995. 19(1): p. 69-75.
37. Costakis, C.E., T. Dunnagan, and G. Haynes, The Relationship between the Stages of Exercise Adoption and other Health Behaviors. American Journal of Health Promotion, 1999. 14(1): p. 22-30.
38. Marcus, B.H., et al., The stages and processes of exercise adoption and maintenance in a worksite sample. Health Psychol, 1992. 11(6): p. 386-95.
39. Annesi, J.J. and S. Gorjala, Relations of self-regulation and self-efficacy for exercise and eating and BMI change: A field investigation. Biopsychosoc Med, 2010. 4: p. 10.
40. Annesi, J.J., Behaviorally supported exercise predicts weight loss in obese adults through improvements in mood, self-efficacy, and self-regulation, rather than by caloric expenditure. Perm J, 2011. 15(1): p. 23-7.
41. Mann, T., et al., Medicare's search for effective obesity treatments: diets are not the answer. Am Psychol, 2007. 62(3): p. 220-33.
42. Fogelholm, M. and K. Kukkonen-Harjula, Does physical activity prevent weight gain--a systematic review. Obes Rev, 2000. 1(2): p. 95-111.
43. Rogerson, D., H. Soltani, and R. Copeland, The weight-loss experience: a qualitative exploration. BMC Public Health, 2016. 16: p. 371.
44. Ryan, R.M., et al., Intrinsic motivation and exercise adherence. Int J Sport Psychol 1997. 28: p. 335–354.
45. Silva, M.N., et al., A randomized controlled trial to evaluate self-determination theory for exercise adherence and weight control: rationale and intervention description. BMC Public Health, 2008. 8: p. 234.
46. Gaitan-Sierra, C. and M. Dempster, Choosing to engage and choosing to persist: The role of non-specific factors in health-promoting activities. Br J Health Psychol, 2016. 21(3): p. 515-32.
47. Wilson, P.M., D.E. Mach, and K.P. Grattan, Understanding Motivation for Exercise: A Self-Determination Theory Perspective. Canadian Psychol, 2008. 49(3): p. 250-256.
48. Edmunds, J., N. Ntoumanis, and J.L. Duda, A Test of Self-Determination Theory in the Exercise Domain. Journal of Applied Social Psychology, 2006. 36(9): p. 2240-2265.
49. Teixeira, P.J., et al., Exercise, physical activity, and self-determination theory: a systematic review. Int J Behav Nutr Phys Act, 2012. 9: p. 78.
50. Elfhag, K. and S. Rössner, Who succeeds in maintaining weight loss? A conceptual review of factors associated with weight loss maintenance and weight regain. Obesity Reviews, 2005. 6(1): p. 67-85.
51. Thum, J.S., et al., High-Intensity Interval Training Elicits Higher Enjoyment than Moderate Intensity Continuous Exercise. PLoS One, 2017. 12(1): p. e0166299.
52. Peters, J.C., et al., From instinct to intellect: the challenge of maintaining healthy weight in the modern world. Obes Rev, 2002. 3(2): p. 69-74.
53. Annesi, J.J., et al., Weight Loss and the Prevention of Weight Regain: Evaluation of a Treatment Model of Exercise Self-Regulation Generalizing to Controlled Eating. Perm J, 2016. 20(3): p. 4-17.
Medical Writer & Nutritionist
University of Stockholm & Karolinska Institute, Sweden
Baylor University, TX, USA
Latest from Monica
- Hematocrit (blood thickness) elevation following testosterone therapy – does it increase risk of blood clots?
- Is there a protective role of testosterone against high-grade prostate cancer?
- Effects of testosterone treatment on body fat, lean mass, symptoms and leptin resistance in obese men on a calorie-restricted diet
- Long-Term Testosterone Therapy Improves Cardiometabolic Function and Reduces Risk of Cardiovascular Disease: Real-Life Results
- Testosterone treatment is NOT associated with risk of adverse cardiovascular events – the RHYME study