Losing weight isn’t just about eating less, it’s about building an active lifestyle where exercise becomes a natural part of your day. New research suggests that instead of focusing on losing weight by the number on the scale, we should focus on maintaining regular exercise.
According to the CDC, adults need at least 150 minutes of moderate-intensity physical activity each week, plus 2 days of muscle-strengthening. This number may sound daunting, but if you break it down and incorporate it cleverly, you can turn exercise into a sustainable habit.
What’s the best way to exercise to support weight loss?
Here are 6 ways to help you maintain daily exercise that is both good for your health and effective for weight loss:
1. Start small
No need to jump right into heavy exercises. You can start by walking around the block after dinner, taking the stairs instead of the elevator, or doing some stretching exercises in the morning. These seemingly insignificant small habits are a solid foundation for you to gradually form an active lifestyle. As your body gets used to it, you can increase the duration or intensity to achieve higher efficiency.
2. Find a partner or reminder
Working out alone can sometimes make you give up easily. Sharing your goals with a family member or friend can help you feel more accountable and motivated. Choose someone who is encouraging, non-judgmental, and can give you positive reminders. If possible, join them for a workout, such as a morning walk together or a yoga class. The joy of sharing will make the workout less overwhelming and easier to maintain.
3. Set specific goals and reward yourself
One effective way to stay active is to set clear goals. Instead of vaguely saying “I will exercise more”, try planning “I will walk 8,000 steps every day for 2 weeks”. When you finish, you can reward yourself with a small item you like, like a book, a massage or a new workout shirt. Each milestone you achieve will not only bring joy but also motivate you to move on to the next challenge.
4. Make exercise a social activity
Instead of seeing exercise as a must, make it an activity that connects you with others. For example, you can invite friends to join a 10,000 steps challenge, play badminton together, or join a running club in the park. When exercise becomes an opportunity to meet and chat, you will feel much more excited. It is this social element that helps you maintain it for a long time without feeling forced.
5. Aim for long-term goals
Don’t just think about losing a few pounds in a few months. Set long-term fitness goals that are meaningful to you: join a race, conquer a trekking route, or simply be healthy enough to travel with your family. Hang a picture or an inspirational quote in a visible place to remind yourself every day. Even if you haven’t reached your destination, the journey you’ve gone through will still give you a healthier body.
6. Create a clear workout plan
Many people easily skip workouts just because they don’t know “what to do today”. Having a specific workout plan helps you be more proactive and avoid feeling lazy. For example, you can schedule: Monday will be a 30-minute brisk walk, Wednesday will be a 20-minute ab workout, Friday will be yoga, and the weekend will be cycling or hiking. When everything is on the schedule, exercise will become a part of life like going to work or eating, not a spontaneous choice.
In short, sustainable weight loss is not a sprint, but a journey of lifestyle change. When you incorporate movement into your daily life in a gentle and flexible way, you not only burn calories to lose weight, but also nourish a flexible body, a clear mind and a healthy heart. Stable weight is just a bonus, the real value you receive is an active and energetic life.
