Effective Diet and Exercise Interventions to Improve Body Composition in Obese Individuals

Abstract

Because higher body fat and lower lean mass is associated with excess morbidity and mortality, health care teams need specific science-based recommendations to advise clients on lifestyle approaches to alter body composition. Combining exercise with modest energy restriction is recommended to cause up to 20% more weight and fat loss, improved function, and reduced lean mass loss than modification of diet alone. The optimal diet for developing a leaner body composition is one that is modestly reduced in energy and contains lower fat and higher protein than average. Aerobic exercise alone may cause minimal change in body weight (1%-3%) and fat if greater than 250 min/wk. Higher intensity or duration of exercise can cause more substantial fat loss but may have poor long-term compliance. Resistance exercise boosts lean body mass and improves some health indicators but generally does not cause fat loss. In summary, consumption of a low-fat (20%-25% of energy), moderately high-protein (>1.2 g/kg and up to 20%-25% of energy) diet with modestly reduced energy (500-1000 kcal/d) combined with aerobic (3-5 d/wk, at least 250 min/wk) and resistance exercise (2 d/wk) can improve body composition to reduce clinically relevant risks associated with obesity.