Staying active in maintenance: exercise that protects your progress

Reaching your weight loss goal is a big achievement, and maintenance is where all your hard work really pays off.

At this stage, exercise isn’t about pushing yourself to extremes. It’s about protecting the progress you’ve made and supporting a body that’s adjusting to a healthier weight.

Done well, exercise in maintenance should help you feel more capable and confident as you move forward.

Key points

• Exercise in maintenance supports confidence, higher energy levels and muscle health rather than weight loss.
• Consistent, enjoyable movement is more effective long-term than intense routines.
• Building muscle can affect the scale slightly, but supports better body composition and long-term results.

Shifting into a maintenance mindset

Maintenance requires a different way of thinking. Instead of focusing on weight loss, the goal is now to protect what you’ve already achieved.

Exercise is no longer something you do to make up for what you’ve eaten and decrease body fat. It becomes a form of self-care, a way to support your strength and mood.

Maintenance means you can reframe your mindset and choose exercise that feels good.

Enjoyable movement you could add to your routine includes:

• walking outdoors or around your local area
• dancing at home or in a class
• swimming at a comfortable pace
• yoga or gentle stretching sessions
• cycling for leisure rather than speed
• strength training with manageable weights

When exercise fits into your life and brings something positive to your day, it’s far more likely to stick.

Finding confidence with movement after weight loss 

After losing weight, it’s common to feel a mix of emotions: relief, tiredness and maybe even worry about slipping back. These feelings are normal, especially as the focus shifts away from the scales and onto day-to-day life.

The important thing to remember is that your progress is already in place. The habits that got you to where you are do not just disappear in maintenance; they’re essential to your continued success.

Movement works best when it’s more about how you feel rather than how many calories you burn. Exercise can boost your mood, improve energy levels, support digestion and help you stay strong – and none of that requires tracking calories.

So rather than relying only on what the scales say, start noticing and celebrating new movement-based wins. Perhaps it’s feeling more relaxed after a walk, stronger during everyday tasks, or more energised across the day.

What types of movement support weight loss maintenance

The most effective movement is the kind you can return to regularly. Maintenance isn’t about doing more - it’s about doing enough consistently.

Strength work that supports your body

Developing muscle becomes especially important after losing weight:

• It helps preserve muscle mass as weight stabilises.
• It supports posture, balance and everyday strength.
• It helps your body use energy efficiently, helping maintain your metabolism.

Strength work doesn’t need to be complicated to be effective. For many people, two strength sessions a week are enough to provide these benefits, especially when simple weight exercises feel manageable and well-paced.

Gentle cardio

Gentle cardiovascular activity supports both physical and mental well-being without placing too much strain on your body.

This includes activities like:

• walking
• cycling
• swimming
• low-impact fitness classes

Remember, the focus is sustainability. When movement feels enjoyable and fits naturally into your routine, it’s much easier to maintain.

Many people notice clearer thinking and improved mood from building regular cardio into their routine.

Everyday movement

Not all exercise needs you to be in gym wear; daily activity plays an important role in maintaining weight too.

Aiming to get your steps up through normal daily routines can be just as valuable as structured exercise. Simple household tasks, moving regularly throughout the day or taking a few minutes for some gentle stretching all help keep your body active.

These low-pressure forms of movement support energy levels and consistency without ever feeling demanding.

Understanding scale changes when you build muscle

When you start moving more or adding strength work to your routine, it’s common to notice small changes on the scales.

Seeing numbers go up can feel unsettling, but it doesn’t automatically mean you’re regaining fat. Muscle is denser than fat, which means it takes up less space and can be heavier.

As your body adapts to strength training, you may gain some muscle while also losing or maintaining fat. This process is sometimes referred to as body recomposition. During this process, your weight may remain the same or rise slightly, even as your body shape and strength improve.

Any small increases on the scale do not tell the full story. If you feel stronger and have more energy, there’s a good chance your body is responding positively to your routine. In maintenance, these changes are often a sign of progress, not a step backwards.

Ayesha Bashir, weight loss expert at myBMI

When weight gain is part of positive progress

In some cases, a small amount of weight gain can be a normal and healthy part of maintenance. When you’re building or preserving muscle, this may show up as a 1-3 lb increase on the scale, even as your body shape and strength improve.

This kind of change is expected, and it doesn’t mean you’re undoing your progress. Gaining a little muscle can help your weight feel easier to maintain over time as a stronger body uses energy more efficiently.

So instead of worrying about your specific weight each week, it helps to change how you track progress. Looking beyond the scales can give a much clearer picture of how your body is responding.

This could include:

• taking progress photos over time
• different body measurements
• noticing improvements in strength or stamina
• noticing how your clothes fit and feel

These signs often reflect what’s really happening beneath the surface, even when the number on the scales isn’t doing exactly what you want.

How much movement is enough in maintenance

General NHS guidance suggests aiming for around 150 minutes of moderate activity each week alongside two strength sessions. This provides a solid baseline for supporting health, strength and long-term weight stability.

These 150 minutes don’t need to happen all at once. They can be broken into short 10–20-minute sessions spread across the week: a walk here, some strength work there, a swim or stretch when it suits.

Small amounts add up much quicker than you might expect.

Remember you’re not aiming for perfection, and consistency is key. Missing a day or having a quieter week will not undo your progress. Regular movement that fits into your life will always do more for maintenance than strict targets that feel hard to meet.

Making movement work around real life

Real life doesn’t always leave space for long workouts, and the good news is, it doesn’t need to. Short sessions and micro-workouts still count, especially in maintenance.

Small bursts of movement can fit naturally into your day, for example:

• walking during phone calls
• stretching while watching TV
• taking a few minutes to move between tasks

These moments keep your body active without demanding extra time or energy.

Basically, doing something is always better than doing nothing. Even regular, short bursts of movement reinforce healthy habits, making maintenance feel more manageable in the long run.

Frequently asked questions

Do I need intense exercise to maintain my weight?

No, intense exercise isn’t required for maintenance. Moderate but regular movement combined with some strength work is enough for most people. What matters most is choosing activities you can sustain, not how hard you can push yourself.

Can walking alone be enough?

Yes, walking can play a big role in maintenance, especially when it’s done regularly. It can boost your mood and helps establish a balanced lifestyle. Adding some strength work into your routine is helpful, but walking on its own is still valuable.

Is it normal to gain a little weight when building strength?

Yes, a small weight increase is common when building or maintaining muscle. This doesn’t automatically mean you are regaining fat, and is often part of positive body changes.

What if I am worried about losing control after stopping intense workouts?

That worry is understandable, but stepping back from intensity doesn’t undo your progress – it often makes it more sustainable. Focus on remaining consistent by doing enjoyable exercise that you feel up to maintaining in the long term.

Summary of movement in maintenance

Movement in maintenance isn’t about piling pressure on yourself. Exercise helps protect the progress you’ve made by maintaining strength and confidence without needing to be intense or time-consuming.

When movement feels enjoyable and like a part of everyday life, it becomes much easier to stay consistent. That consistency, more than any single workout, is what helps your results last.

Sources

• 5 steps to sustainable weight loss. BHF. [Accessed 28/01/2026]
• Benefits of exercise. NHS. [Accessed 28/01/2026]
• Physical activity guidelines for adults aged 19 to 64. NHS. [Accessed 28/01/2026]
• What are the benefits of movement snacking. Bupa. [Accessed 28/01/2026]