How to lose weight fast in a month at home

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how to lose weight fast in a month at home

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All groups showed an increase in cardiorespiratory fitness from baseline to 18 months, with no difference between groups. Access to home exercise equipment facilitated the maintenance of SB, which may improve long-term weight loss.

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A dose-response relationship exists between amount of exercise and long-term weight loss in overweight adult women. Public health guidelines recommend the accumulation of physical activity, 8 which may be easier to achieve, given the time constraints of many sedentary individuals.

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Recent evidence suggests that exercise accumulation combined with dietary modification may be effective at improving short-term exercise adherence and weight loss in overweight adults. Cross-sectional and laboratory-based studies have suggested that providing access to exercise equipment may improve exercise participation 1011 by making exercise more convenient. However, we are unaware of any randomized clinical trials that have examined the effectiveness of home exercise equipment on exercise adherence rates.

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This study was designed to examine whether exercise performed in multiple short bouts compared with exercise performed in 1 long bout would improve weight loss in overweight women after 18 months and to deter mine whether overweight women using home exercise equipment during short bouts of exercise would show improved weight loss after 18 months.

Secondary outcomes included exercise participation and cardiorespiratory fitness.

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Adult women were recruited for this study through advertisements in local newspapers. Women were excluded if they had medical conditions that would limit their ability to participate in this study; were taking medication that would affect body weight, other metabolic parameters, or both; had personal commitments that would limit optimal participation; or were pregnant within the previous 3 months, currently pregnant, or planned on becoming pregnant in the following 18 months.

Subjects provided written consent from their personal physicians prior to participating in this study.

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Subjects' written informed consent was obtained, and all procedures were approved by the institutional review board at the University of Pittsburgh. Subjects were randomly assigned to 1 of 3 groups.

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All subjects were prescribed a similar volume of exercise. The 3 groups differed in the way the exercise was prescribed number of exercise sessions per week, duration of exercise sessions, and the availability of home exercise equipment.

The exercise in all groups was home-based, and subjects were instructed to choose a mode of exercise similar to brisk walking.

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Participants performed the exercise in 1 long bout. However, rather than exercising continuously for the prescribed duration, subjects were instructed to divide the exercise into multiple minute bouts that were performed at convenient times throughout the day.

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Therefore, subjects were instructed to progress from 2 to 4 exercise bouts per day by week 9. The exercise prescription was identical to the exercise prescribed for the short-bout group in terms of days per week, duration per day, and number of bouts of exercise. The 48 subjects in this group were also provided with motorized home treadmills that were delivered to subjects' homes and maintained by the investigators during the month intervention.

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All subjects participated in an month behavioral weight-loss program that had components common to all participants. Subjects attended weekly group treatment meetings during months 1 through 6, biweekly meetings during months 7 through 12, and monthly meetings during months 13 through These group meetings focused on behavioral strategies for modifying eating and exercise behaviors and were led by nutritionists, exercise physiologists, and behavioral therapists.

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When a subject missed a group meeting, she was contacted in an attempt to schedule a makeup session. All groups were instructed to reduce both daily energy and fat intake. This prescribed energy intake would create a to kJ deficit per day 0.


Both the energy and fat intake prescribed have been shown to promote significant weight loss in a previous study. Weight was assessed at baseline and 6, 12, and 18 months to the nearest 0.

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Height was assessed using a calibrated stadiometer on subjects standing upright and not wearing shoes. Body composition was assessed at baseline, 6 months, and 18 months using a dual-energy x-ray absorptiometer. A urine pregnancy test was performed immediately prior to a total body scan.

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The mode of the baseline scan was made according to the recommendations outlined in the operator's manual. Scans at 6 months and 18 months were performed at the scanning mode that was used at baseline.

how to lose weight fast in a month at home

Girth measurements of the waist and hip 14 were performed at baseline, 6 months, and 18 months and were assessed using a tape measure. Two measurements were taken at each site. The average of these 2 measurements was used for data analysis.

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Cardiorespiratory fitness was assessed at baseline, 6 months, and 18 months using a submaximal graded exercise test on a cycle ergometer. A linear relationship exists between heart rate and O 2 in overweight adults.

Dietary intake was assessed at baseline, 6 months, and 18 months using the Block Food Frequency Questionnaire.

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Subjects recorded the exercise they performed in a log that was collected by the investigators at each scheduled visit and used to compute the amount of weekly exercise performed by each participant.

Triaxial accelerometers were used to verify the weekly exercise logs during months 1 through 6.

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Subjects were assigned to wear the device for a randomly selected 1-week period within the initial 6 months of treatment. Minute-by-minute data were collected, and a computer program developed in our laboratory was used to identify activity periods that were consistent with the exercise prescription.

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These results were compared with the exercise log completed during the same week that the device was worn. Leisure-time physical activity LTPA was assessed at baseline, 6 months, and 18 months using the Paffenbarger Questionnaire.

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Data were analyzed using SPSS version 8. Based on descriptive data, skewed data were log transformed prior to analysis.

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All data were analyzed using an intent-to-treat analysis unless otherwise specified. For missing data, we assumed that there was a return to baseline values for weight, body composition, fitness, dietary intake, and LTPA or that there was no exercise performed exercise logs.

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A power analysis based on weight loss at 18 months the primary hypothesis was conducted prior to recruitment. At baseline, there were no significant differences between groups Table 1.

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Reasons for not completing the study are shown in Figure 1. There was no significant difference in attendance at the behavioral group sessions among the intervention groups across the 18 months of treatment.

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The mean SD percentage of sessions attended was Weight regained during months 6 to 18 did not differ between the LB 2. However, there was significantly less weight regain in the SBEQ group 1.

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When the a priori hypothesis comparing the LB and SB groups was examined, there was no significant difference for measures of body composition. However, changes in percentage of body fat and fat mass were greater in the SBEQ group compared with the SB group, and no difference for lean body mass or bone mineral content.

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There were no significant differences among groups for weeks 5 through 8, weeks 9 through 24, or months 7 through A similar percentage of subjects in each group LB, There was also no difference between groups LB, Across the entire 18 months of treatment, there home no significant difference between the LB However, the SBEQ group reported selecting walking for exercise more often As expected, the SBEQ group reported using a treadmill for exercise The triaxial accelerometer was worn by of the individuals who completed the intervention; 3 individuals in the LB group and 1 individual in the SB group did not wear the device properly, refused to wear it, or both.

There was no difference between the accelerometer data and self-reported data, respectively, for the total amount of exercise La buena dieta per week mean [SD] by the LB In addition, wearing the accelerometer did not increase exercise participation compared with the other weeks when the exercise prescription was identical This pattern was similar between treatment groups.

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Similar results were shown for percentage of energy consumed as fat for the LB It has been suggested that a minimum of minutes of moderate-intensity physical activity accumulated throughout the week can improve health. As has been done in recent physical activity intervention studies, 22 we used a home-based activity program with a strong behavioral component to compare continuous LB and intermittent SB exercise.

Initial results showed statistically significant higher levels of exercise in the SB compared with the LB group.

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Therefore, the use of short bouts of exercise performed multiple times throughout the day may not increase long-term exercise adherence beyond what can be achieved with traditional long bouts of exercise coupled with a strong behavioral program. Moreover, there was no significant difference in weight loss following 18 months of treatment when the SB group was compared with the LB group. Our study also showed that multiple short-bout exercise with home exercise equipment improves long-term weight loss and fat loss compared with short bouts.

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This may be a result of the SBEQ group showing less decline in exercise participation during the final 6 months of treatment months compared with the SB group. Therefore, the incorporation of short bouts of exercise may be most effective when participants have access to home exercise equipment.

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Having access to exercise equipment may make exercise more convenient, 1011 which may facilitate the adoption of multiple short bouts of exercise. However, because long-bout exercise was not combined with exercise equipment, the effectiveness of this exercise intervention in overweight women remains unclear.

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Despite differences in exercise participation between the groups, additional factors such as dietary intake and attendance at group meetings also could have contributed to differences in weight loss. While recognizing the difficulty of assessing dietary intake in a free-living environment using questionnaires, 23 we observed no difference in dietary intake between the intervention groups at any time point. In addition, we observed no difference between groups for the number of behavioral sessions that were attended.

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Although short-bout exercise was not significantly better than long-bout exercise with regard to weight loss, exercise participation, or fitness, this study suggests that long-term results obtained with short bouts were as beneficial as those obtained with long bouts in overweight women.

Therefore, short bouts can be used as an option for incorporating exercise into one's lifestyle.

All groups showed an increase in cardiorespiratory fitness from baseline to 18 months, with no difference between groups. Access to home exercise equipment facilitated the maintenance of SB, which may improve long-term weight loss.

Dunn et al 22 have shown that lifestyle physical activity is as effective as structured exercise for improving fitness in adults. These nontraditional methods of prescribing exercise should be considered when traditional methods of exercise prove to be ineffective at increasing participation.

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However, achieving higher levels of exercise resulted in even greater weight loss at 18 months. These results indicate that overweight individuals can achieve relatively high levels of exercise per week.

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Moreover, the amount of exercise necessary for enhancing long-term weight loss may be greater than the minimum cited in public health recommendations, 8 which supports the findings of Klem et al 24 and Schoeller et al. In summary, this study showed that dietary modification combined with exercise performed in short bouts does not improve long-term weight loss compared with exercise performed in longer bouts.

However, the addition of a home treadmill to the multiple short-bout exercise intervention SBEQ minimized reductions in long-term exercise participation and improved long-term weight loss. This study has also demonstrated that either continuous LB or intermittent exercise SB, SBEQ can significantly improve cardiorespiratory fitness, which is consistent with previous findings.

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All Rights Reserved. Figure 1. Participant Flow View Large Download.

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Figure 2. Changes in Weight View Large Download.

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