A study has determined that as little as 80 minutes a week of aerobic or resistance training helps not only to prevent weight gain, but also to inhibit a regain of harmful visceral fat one year after weight loss.

Unlike subcutaneous fat that lies just under the skin and is noticeable, visceral fat lies in the abdominal cavity, under the abdominal muscle. Visceral fat is more dangerous than subcutaneous fat because it often surrounds vital organs. The more visceral fat you have, the greater your chance of developing Type 2 diabetes and heart disease.

In the study, researchers assigned nearly 100 women to three groups: aerobic training, resistance training or no exercise. All of the participants were placed on an 800 calorie-a-day diet and lost an average 24 pounds. Those who continued exercising for a year afterwards, despite modest weight regains, regained zero percent visceral fat a year after they lost the weight. However, those who stopped exercising and those who weren't put on any exercise regimen at all averaged about a 33 percent increase in visceral fat.