6 Exercises to Keep the Weight Off: Your Guide to Maintaining Weight Loss
May 01, 2025
However you lose weight – medication, surgery, diet, exercise – it takes dedication to keep those pounds off permanently. Regular exercise is key to successful weight loss maintenance, and finding activities you enjoy will make all the difference.
"If you set goals and work towards them, it can be immensely satisfying to achieve them," says Douglas Ewing, M.D., a general and bariatric robotic surgeon in Paramus, New Jersey. Building healthy habits and adopting effective weight management strategies is crucial for long-term weight loss success.
Why is Maintaining Weight Loss So Hard?
Many people find maintaining weight loss tougher than losing it in the first place. This is often due to falling back into old habits, busy schedules and emotional eating.
Overcoming weight loss plateaus and staying motivated to exercise can also be challenging. Dr. Ewing talks through his top tips and maintenance workout routines to help you stay on track.
The Power of Exercise for Weight Maintenance:
The American Heart Association recommends that each week, you should get:
- At least 150 minutes of moderate-intensity aerobic exercise
- Muscle-strengthening exercises on two separate days
1. Walking: Your Everyday Exercise for Weight Loss Maintenance
Walking is simple, accessible, and effective for preventing weight regain. "It's a low-impact exercise that just about everyone can accomplish," says Dr. Ewing. "Walking is probably the best first step for most people looking to maintain weight loss."
Make it a Habit: Aim for 30 minutes daily, five days a week.
“People have even better results if they can double that,” Dr. Ewing says. “Sixty minutes a day, five days a week, for a total of 300 minutes a week.”
Don’t worry if you don’t have the time or stamina to walk an hour. You can take shorter walks; all movement matters.
Once you’ve walked for a while, modify your routine for a greater challenge.
Level Up: Increase Intensity
“It’s easy to scale it up,” Dr. Ewing says. “You can walk faster, walk uphill, raise the incline on a treadmill or walk in a weight vest or backpack.”
2. Cycling: Spin Your Way to Sustainable Weight Loss
Whether outdoors or on a stationary bike, cycling is a great way to burn calories and improve your cardiovascular health.
"Cycling is very easy on the joints," notes Dr. Ewing. "It’s generally accessible, except for inclement weather." A stationary bike offers the added benefit of adjustable resistance, making it ideal for a weight maintenance exercise plan.
3. Strength Training: Build Muscle, Burn Fat and Keep Weight Off
Strength training helps build lean muscle mass, which boosts your metabolism and helps you burn more calories even at rest. This is crucial for long-term weight maintenance.
You don't need fancy equipment."You can lift canned food," suggests Dr. Ewing. "Anything where you’re putting repeated strain on your muscles will promote muscle gain."
Resistance bands and bodyweight exercises like push-ups, lunges and squats are also great options for strength training to maintain weight loss.
4. Stair Climbing: Step Up Your Weight Maintenance Workout
Stair climbing is a more intense version of walking, providing both aerobic and lower-body strengthening benefits.
"Stair climbing is really good," says Dr. Ewing. "You get a little more strengthening of the lower body, in addition to the aerobic benefits."
Find stairs at home, at work or at the gym. This is a great way to prevent weight gain and maintain your weight loss in the long term.
5. Burpees and Squats: Bodyweight Powerhouses for Weight Management
These exercises use your own body weight for resistance, making them effective and convenient for maintaining weight loss without the gym.
- Squats: Work your entire lower body and core. "It’s a great all-around exercise that can hit the whole body," Dr. Ewing explains.
- Burpees: Combine squats, push-ups and jumps for a full-body, calorie-torching workout.
6. High-Intensity Interval Training (HIIT): Short Bursts, Big Results for Weight Loss Maintenance
HIIT involves short bursts of intense exercise followed by brief recovery periods.
"You’re doing short bursts of really intense exercise," says Dr. Ewing. "It can be highly effective at burning fat and calories and continuing to burn energy after you’re done.”
This is a more advanced option, so start slowly and gradually increase the intensity.
Dealing with Setbacks: Staying on Track
Maintaining weight loss is a journey, not a destination. There will be times when you face challenges, experience setbacks or even regain some weight. This is perfectly normal and doesn't mean you've failed.
The key is to develop coping strategies and get back on track as quickly as possible.
- Don't Beat Yourself Up: Everyone slips up occasionally. Acknowledge the setback, learn from it and move on. Focus on getting back to your healthy habits rather than dwelling on the past.
- Identify Triggers: What caused the setback? Was it stress, a busy schedule or a social event? Once you identify your triggers, you can develop strategies to avoid or manage them in the future.
- Adjust Your Plan: Your weight maintenance plan should be flexible and adaptable to your changing needs and circumstances. If your current plan isn't working, don't be afraid to make adjustments.
- Seek Support: Talk to a friend, family member or support group. Sharing your struggles and successes with others can help you stay motivated and accountable.
- Celebrate Small Victories: Acknowledge and celebrate your progress along the way. This will help you stay positive and motivated, even when faced with challenges. Remember that maintaining weight loss is a marathon, not a sprint.
Finding What Works for You: Key to Long-Term Weight Loss Success
The most important thing is to find exercises you enjoy and can stick with. “It’s really hard to force yourself to do a workout that you don’t enjoy,” Dr. Ewing says.
Don't be afraid to experiment and try different activities. Dealing with weight fluctuations is normal, but consistency with your chosen exercises is key to maintaining your weight loss success.
Need Extra Support for Weight Maintenance?
Talk to your doctor or a registered dietitian for personalized guidance and support. They can help you create a plan that fits your individual needs and goals.
Next Steps & Resources:
- Meet our source: Douglas Ewing, M.D.
- Make an appointment with a weight management expert near you or call 800-822-8905.
- Learn more about weight management services at Hackensack Meridian Health.
The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.
