How to Exercise Without Losing Weight

By Elsie Goycoolea. Updated: June 3, 2018
How to Exercise Without Losing Weight

Exercise is a major component in a weight loss program as it helps to burn excess calories. However, being active and engaging in regular physical activity is needed beyond losing weight, so even if you are not overweight, exercise can bring added benefits to your health. Many people decide to take on exercise in order to lose weight and often stop working out when they have reached their weight loss goal. Exercise can be fun and healthy and doesn’t have to be narrowed down to the need of losing weight.

In this OneHowTo article we explain how to exercise without losing weight.

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Make diet changes

In the same way that many weight loss programs focus on reducing total intake of calories to cause a calorie deficit, weight maintenance and weight gain programs also look at total food consumed to make sure there is a surplus. This means that if you add exercise to your routine you may be contributing to an unnecessary calorie deficit. More exercise may require an adjustment of total calories consumed.

In order to figure out total calories consumed, it may be helpful to track food consumption over a few days by adding total carbohydrate, protein and fat daily intake. Alternatively, you may opt for listening to your energy and hunger levels and notice when your body asks for more food. For muscle building programs it may be necessary to increase protein intake to help with muscle repair and recovery, along carbohydrates and fats.

How to Exercise Without Losing Weight - Make diet changes

Add strength training exercises

A common misconception is the need to spend hours and hours exercising in order to lose weight, which leads people to believe that exercise doesn’t count unless you spend one or two hours at the gym. Spending so much time exercising can lead to unplanned weight loss, injuries and burnout.

It is important to be efficient with workouts by choosing quick and effective exercises. Strength training routines are recommended for muscle building purposes and are often completed in less than one hour. Additionally, High intensity interval training (HIIT) is designed to offer both cardiovascular and weight training benefits in very short periods of time. Shorter workouts don’t necessarily need to be harder to be effective.

How to Exercise Without Losing Weight - Add strength training exercises

Schedule rest and recovery

Exercise is recommended as part of a healthy lifestyle, which means that, ideally, working out should fit into your schedule. Exercise should be enjoyed and not dragged, and one of the reasons why people quit exercising is because they failed to achieve a balance between physical activity and rest. When you listen to your body’s need to rest it is less likely that you may be contributing to unplanned weight loss.

With a weight loss goal, it is easy to push beyond comfort, and exercise like a maniac to reach that ideal body weight. It only takes a few days or weeks for the body to become exhausted and drained out. It is important to schedule needed rest and recovery periods to help the body to adjust. Exercising with energy is much more fun.

How to Exercise Without Losing Weight - Schedule rest and recovery

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