Though the vast majority of your weight loss maintenance results will come from what you consume, it’s still essential to add consistent physical activity as part of your lifestyle change. At Forum Health, we always highly recommend incorporating exercise to lose weight or maintain your current results.
At the most fundamental level, weight loss can only occur when you’re in a caloric deficit (i.e. burning more calories than you consume). Regular exercise and burning a few hundred calories per day is a great way to achieve that deficit! Not to mention, there are benefits to regular exercise from a physiological and mental standpoint as well.
Like with healthy eating, the best way to get the benefits from regular exercise is to engage in activities that you genuinely enjoy. If you have a workout plan that you actually like, you’re far more likely to stick to it. Whether that’s walking around the block 30 minutes per day, strength training, or playing pickup basketball at the park, you should find something that works for you specifically.
Types of Physical Activity
In terms of the recommended amount of exercise to lose weight (or maintain your current results), the CDC recommends doing moderate aerobic activity about 150 minutes per week (roughly 20 minutes per day). Moderate aerobic activities include things like walking, golfing, mowing the lawn, and more.
If you prefer running or don’t have that much time to devote, you can also get the same results from 75 minutes of vigorous aerobic activity (about 10 minutes per day). Vigorous aerobic activity includes things like running, jogging, swimming fast, intense bike riding, and more.
The CDC also recommends that people engage in strength training (such as weight lifting) to increase muscle strength. Ideally, patients should shoot for 40- to 60-minute sessions when performing strength training.
With that being said, there’s no one-size-fits-all approach to exercising. Some people have certain physical limitations that prevent them from doing specific exercises. Other people are incredibly busy and don’t have a ton of time to devote to physical activity (especially in the case of people with families or high-pressure jobs).
The specialists and coaches at Forum Health can help by developing an exercise plan that’s crafted around your needs, goals, and limitations. We also offer frequent check-ins designed specifically to help with your weight loss maintenance efforts.
Ready to Lose Weight and Keep it Off? Schedule Your Consultation with Forum Health!
When you work with Forum Health you’ll benefit from professional weight-loss support and a plan that’s personalized to your needs. Each aspect of your diet, lifestyle, activity level, travel plans, and more will be taken into account. In addition to helping you lose weight, we can help you maintain your results with personalized weight loss maintenance sessions.
Schedule a consultation today or start by receiving a free lifestyle analysis on our website. Before you know it, you’ll be taking the first step toward a happier, healthier lifestyle!