Notes

The researchers published results from a study looking at almost 2,000 people who had been overweight or obese for between three and six years and had maintained a stable weight for at least a year. The people, in their 40s and 50s, had also maintained a 25 to 65 percent weight loss for at least two years. (Nearly 80 percent of these folks had maintained a 40 to 60 percent weight loss, meaning that they maintained their weight loss or nearly maintained it.)
The participants were given the chance to choose from more than 100 exercise options, including a general walking program, yoga, swimming and weight training, for four to 10 weeks. The researchers found that a group of participants who exercised at the same time each day were far more likely to keep their weight loss than those who exercised at different times.
For the study, the researchers tested for consistency by looking at the time each day that an individual exercised — for example, if someone exercised in the morning, they were able to choose from three options: first, second, or third thing in the morning. But that’s not the end of it, because the study also considered the time of day. People who exercised at night were able to choose from three potential times: first thing in the evening, second thing in the evening or third thing in the evening.
This chart shows the four possible combinations of starting times and times of day for a group of participants. Each individual is labeled with their starting time and time of day they chose for the most consistent exercise they could select.
Another way the researchers tested for consistency was to look at the percentage of participants who exercised during a specific time of day. The chart below shows the percentage of participants who exercised at each hour of the day for different time periods: the first 12 weeks, the second half of the program and the second 12 weeks of the program.
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The graph shows the percentage of participants who exercised at certain hours in the day. Some people pick times that coincide with their typical sleeping schedule, but most picked times that didn’t relate to typical sleeping hours. A third of the people chose a consistent exercise time for the first 12 weeks, compared to 66 percent for the whole study.
When the researchers looked at a measure called effort consistency, they found that both the time and the time of day were important, but not as important as getting consistent with one time and time of day. The effort consistency measure also showed that the people who exercised in the morning and evening were the

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