Back in the early 80's when I was doing my degree there were only really two exercise physiology textbooks available. One by Astrand and Rodahl I still have (gathering dust), whilst the other by Mcardle, Katch and Katch was recently discussed in the August/September 2010 edition of Fitness Professionals magazine.
This article by Tony Lycholat looked at recommendations for losing weight. He found that Mcardle, Katch and Katch, in their book Exercise Physiology: Energy Nutrition and Human Performance (1981), suggested that a 500 kilocalorie deficit each day was what was needed. They went further by saying the most effective way to achieve this was by consuming 250kcal less and using up an extra 250kcal by exercising.
Tony Lycholat then looked at recommendations from the American College of Sports Medicine (ACSM) in 1998 and 2009. He found that their recommendations were just the same as in 1981. They found that those who combined their diet with exercise maintained their weight loss more effectively.
The ACSM recommends performing 250-300 minutes of moderate exercise each week to use up approximately 2000kcal. So you're looking at 30-40mins of moderate exercise each day combined with a 250kcal diet reduction. It doesn't appear as if the type of exercise is too important. So find something that you enjoy - cycling, tennis, dancing, swimming, aerobics etc.
The important thing is to make ongoing changes. If the calorie intake goes back up and the exercise level drops back down the weight will go back on!
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