Are you frustrated by the fact that you are regularly exercising but the weight you lost still continues to creep back up? Well firstly, congratulate yourself on being active, that alone is a fantastic achievement.
How much exercise is required to prevent putting the weight back on?
Studies have shown that in order to prevent weight gain you need to be doing at least 60 minutes or more (some studies say 80 minutes) of moderate intensity exercise every day. You should also do this in conjunction with any dietary changes you have made to lose the weight.
According to WHO, here’s a list of examples of moderate intensity exercises, alongside vigorous intensity exercises:
Think of weight management in similar ways to managing diabetes. It requires a daily long term commitment to making good lifestyle choices in order for you to maintain long term weight loss. There is no quick fix folks, this is for life!
The good news is that exercise impacts so many other health factors. It can improve blood pressure, increase aerobic fitness, improve heart health and lead to better blood glucose regulation. As well as the positive impact being active can have on your mental health. All super important reasons to get moving regularly.
Preventing weight gain can spare your time and energy from weight loss regimes. Which we all know, can be incredibly frustrating and disheartening.
We need to think about any chance we get to move as a splendid opportunity rather than an inconvenience. It is an opportunity to improve health and feel great, not a time-wasting interruption to our day. Moving 1 out of the 24 hours you get in a day can be enjoyable. Don’t be afraid to break it up! You could do 20 minutes in the morning, 20 minutes after lunch and 20 minutes brisk-walking home from the bus stop.
Hopefully this has shed some light on how much exercise is required to prevent the kilos creeping back.
At the end of the day doing any physical activity is better than doing none. If you currently do none, start by doing some, then gradually build up to the required amount.