Exercise Is the Key to MaintenancePosted: Sep 30 in Weight Management Strategies by Staff
You’ve worked so hard and long to reach your goal weight. Now that you’re here, you might think it’s time to let your guard down when it comes to your daily fitness routine, but that’s not a wise plan.
Why Is Exercise So Important?
People who successfully maintain their target weight over time are the ones who do the same — or more — physical activity in maintenance than when they were working to actually lose weight in the first place.
In fact, a Framingham study discovered that there were a few things people who successfully maintained their weight loss over time have in common.
- Engage in moderate-intensity physical activity for one or more hours per day.
- Exercise to burn 2,000 to 3,000 calories per week.
- Watch television less than two hours per day (on average).
- Incorporate physical activities into their daily routines.
One way they do the last is by choosing old-fashioned methods of doing things, such as vacuuming by hand rather than using robotic vacuums, washing dishes by hand, and riding bicycles around town, rather than relying on modern conveniences.
Making Exercise Work for You
This is good news because it goes to show you don’t need costly gym memberships in order to maintain your weight loss success. Even better is that you have the opportunity to explore your options to find exercises that don’t feel like punishment.
If you’re having fun while burning calories, it really doesn’t get much better than that. You’ll be more motivated to participate in the process, resulting in even more calories burned over the course of your day and/or week.
What Should a Robust Maintenance Fitness Plan Include?
Keep in mind that one of the critical contributors to obesity is a naturally slow metabolism that tends to store extra energy as fat rather than burning it. Your body needs additional encouragement to burn those calories in the form of exercise. An effective fitness routine to maintain your current weight includes the following:
- 30 minutes of moderate-intensity cardio exercise five days per week
- Abundant lifestyle activity to burn off additional calories
- Strength training (two sessions per week per muscle group)
Don’t forget to continue tracking calories and serving sizes, as well. You don’t want to blow all your hard work by losing sight of the things that helped you achieve your success. There are few better feelings on this Earth than to accomplish goals you’ve worked so hard to achieve. Exercising to maintain your current weight is a small (and quite rewarding) price to pay for the prize of a healthier new you.