The Importance of Exercise in Maintaining Your Weight Loss

Keeping weight off can feel tough. Discover the importance of exercise for weight loss maintenance with practical tips and compassionate guidance.

Exercise—the idea that I wanted to avoid. 

Back then, at 349 pounds, movement was nearly impossible. Even the short journey of three steps to my front door became an agonizing challenge that had me in tears from the pain.

Throughout my weight loss journey, I incorporated walking into my routine. I started small, adding a bit more distance each week, but honestly, it wasn’t much. Let’s just say I was still very ‘allergic‘ to exercise.

I would start an exercise challenge, go strong for a few days, then taper off.

It wasn’t that I hated exercise, not exactly. But the idea of it always felt like a mountain to climb. No time, no equipment, no gym membership, not even the right clothes—there was always something holding me back.

Have you thought of these same excuses, or maybe new ones?

We may have valid reasons, but ultimately, they are still excuses.

When I did a time evaluation, I found many hours that I could fit in 10–30 minutes of exercise instead; I just needed to prioritize it.

If you have read my other articles, you know I have had bariatric surgery. Through the tool the surgery gave me and through following healthy guidelines, I lost 145 pounds. Now I am maintaining it before I take on losing another 20 pounds.

At three hundred forty-nine pounds, I would have people tell me that weight maintenance was very difficult, but I didn’t believe them. Weight loss was so hard, how can maintenance be even more difficult? 

Now that I am maintaining, I am finding that maintenance is a different level of difficulty.

Through weight loss, I relied on the research that says 80% of weight loss is food related. It is the 80/20 rule that states that 80% of weight loss is what and how you eat, and 20% is exercise.

I was okay with 80%. 

The research changes when you are maintaining. 

Physical activity plays a vital and essential role in maintaining weight loss. Studies show that even exercise that is not rigorous, such as walking and using stairs, has a positive effect. Activity that uses 1,500 to 2,000 calories per week is recommended for maintaining weight loss.

Strength training can help with body recomposition and maintaining weight loss. After losing 145 pounds, loose skin is a reality. Strength training can be used to fill in loose skin and, at times, tighten some of the loose skin. 

This article will help you understand why you need to move/exercise. It will also help introduce you to various ways to move. If you have lost weight and have loose skin, this article will help you.  

Many of us are “allergic” to exercise; so I will use the term move or movement instead. I know that for me, this makes the whole process easier. 

Movement is also a great way to worship God and tie your Christian life to your weight loss maintenance. Yes, this article will help with this as well.

Keep reading, you will find that movement is not just a chore, it is a way to worship and a way to have self-care, both physically and mentally.

Movement for Weight Loss

First, let’s look at weight loss and movement. Why should we move as we lose weight? Isn’t 80% good enough?

To lose weight, the calories you take in need to be less than what you burn, but movement does not burn a tremendous amount of calories, so you couldn’t move your way out of eating. 

For example, if you weigh 200 pounds and walk for 30 minutes, you could burn up to 159 calories. So you could walk for 30 minutes and eat 7 Ritz crackers, or you could eat 1 ½ bananas. 

While movement to cancel out what you eat is not an effective or efficient way to lose weight, it is the way to gain health, strengthen your body, and contour your body.

Ways that movement help us during weight loss: 

• During movement, your metabolism rate rises for a short time to meet the need for energy. This increase does persist for some time after you end exercise, where your body will continue to burn some calories and repair tissue. 

• When doing cardiovascular activities such as running, swimming, or cycling, your cardiovascular system increases to provide oxygen and blood to your body. 

• Regular exercise, particularly resistance training, can increase muscle mass. Lean muscle mass increases metabolism.

• With regular training, the body becomes more efficient at performing physical tasks, requiring less energy to accomplish the same activities over time. 

• Regular movement can improve your mood and reduce stress. 

What does this mean in real life?

When you move consistently, you are providing more oxygen and blood to your body. You are also helping your body work waste and toxins out of your system. The waste can be removed through your skin when you sweat. 

You also increase your body’s efficiency to burn calories. With resistance training, you increase lean muscle mass, which helps to increase the efficiency of losing weight and maintaining a healthy weight. 

Due to even the small amount of walking I did during my weight loss time, I can now walk several miles without losing my breath, walk up and down stairs without breathing like I’ve run a marathon, put on my own socks, tie my own shoes, and get off the floor in an emergency.

Before losing weight, I took a fall. It took months to heal from a severely injured knee and multiple bruises, with getting up being extremely difficult. However, after losing weight, I fell again at work (clumsy, I know!). Thankfully, I was back to walking normally within a day. While I did have some bruising, it even healed faster than before weight loss.

Does God want us to move?

 For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.

1 Timothy 4: 8

Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.

1 Corinthians 6: 19-20

1 Corinthians is a powerful reminder that our bodies are not our own, but rather they belong to God. 

We are called to honor God with our bodies by taking care of them. This includes eating a healthy diet, getting enough movement, and avoiding things that can harm our bodies.

Movement for Weight Loss Maintenance

Once we have reached our goal weight, or close to it, our appetite can return, sometimes with vengeance. It is our body saying, “Yay, we made it and now we can enjoy the food we have not allowed ourselves”. 

This has a whole other message as well. During weight loss, you should not be adjusting your eating just to meet a goal, you should be adjusting your life for health and wellness. You can find much about this through the Faithful Finish Lines website. 

Appetite

So, back to appetite. There are several appetite regulating hormones that include Leptin, Ghrelin, and Insulin

Movement can influence these appetite-regulating hormones in several ways:

• Leptin is a hormone produced by fat cells that helps regulate appetite and energy balance by signaling satiety to the brain. Regular movement can increase leptin sensitivity, meaning that the body becomes more responsive to the signals sent by leptin, which can lead to reduced appetite and lower food intake.
• Ghrelin is a hormone produced primarily by the stomach that stimulates appetite and promotes food intake. Movement has been shown to decrease ghrelin levels temporarily, leading to decreased feelings of hunger immediately following exercise.
• Insulin is a hormone released by the pancreas in response to elevated blood glucose levels. Movement can improve insulin sensitivity, meaning that the body’s cells become more responsive to insulin, leading to better glucose regulation. Improved insulin sensitivity may help reduce cravings for high-sugar foods and contribute to better appetite control.

A ten minute movement time each day can help to reduce your hungry cues. Also, who wants to eat after you have just spent your time moving for health? 

Sometimes, feeling hungry after moving around for a bit can happen, especially if the activity level is more than usual.

Choosing the right type of movement can help manage hunger rather than trigger it. 

• Select Moderate-Intensity Activities: Moderate-intensity exercises like brisk walking, cycling, or swimming can help regulate appetite without significantly increasing hunger levels. These activities provide calorie-burning benefits without excessively stimulating appetite.

I tend to lean toward a brisk walk. More like a leisurely walk incorporating times of brisk walking.

• Incorporate Strength Training: Resistance training exercises, such as weightlifting or bodyweight exercises, are effective for building muscle, improving metabolism, and regulating appetite. Strength training can help maintain lean muscle mass, which in turn supports healthy appetite control.

I do short bouts (5–10 minutes) of strength training each day. I do arm weights on Mondays, Wednesdays, and Fridays and leg bands on Tuesdays, Thursdays, and Saturdays.

• Avoid Excessive Cardio: While cardiovascular exercises like running or high-intensity interval training (HIIT) offer numerous health benefits, they can sometimes increase appetite, especially if performed at very high intensities or for prolonged durations. If you find that intense cardio workouts stimulate your appetite excessively, consider moderating the intensity or duration.

This was easy for me—one thing I just needed to avoid. 

• Listen to Your Body: Pay attention to how different types of exercise affect your hunger levels. If you notice that certain activities consistently leave you feeling ravenous, consider adjusting your workout routine to incorporate more appetite-regulating exercises.

I decided to track my hunger after movement, the same as I track my food intake. I found that moderate walking for a lengthy time, 30–60 minutes, left me not wanting to eat. 

• Stay Hydrated: Dehydration can sometimes be mistaken for hunger. Make sure to stay hydrated before, during, and after exercise by drinking water or other hydrating fluids. Proper hydration can help prevent excessive hunger pangs.

This is important for life, not just appetite. Also, have water with you and always drink.

• Time Your Workouts Appropriately: Consider the timing of your exercise sessions in relation to your meals. Some people find that exercising before meals helps reduce appetite, while others prefer to exercise after meals to curb cravings. Experiment with different timing strategies to see what works best for you.

For me, I do strength training first thing in the morning and then eat breakfast. For my walk, I do that after I eat lunch or dinner because I have found that after my walk I don’t want to eat. 

• Prioritize Recovery: Adequate rest and recovery are essential for maintaining hormonal balance and supporting healthy appetite regulation. Make sure to incorporate rest days into your workout schedule and prioritize sleep to optimize your body’s ability to regulate hunger and satiety.

This is so important. I have Sunday as a rest day, but I also rest my arms on leg days and rest my legs on arm days.

Body Composition

We have all heard the statement, “muscle weighs more than fat”.  

In reality, a pound of muscle and a pound of fat weigh the same—a pound. 

However, muscle is denser than fat, meaning it takes up less space in the body. Therefore, someone with a higher proportion of muscle mass may appear leaner and more toned than someone with the same weight but a higher proportion of body fat.

Gaining muscle mass through strength training is indeed a positive form of weight gain. 

• Increased Metabolic Rate: Muscle tissue burns more calories at rest compared to fat tissue. As you gain muscle, your basal metabolic rate (the number of calories your body burns at rest) increases, which can aid in weight management and fat loss.

• Improved Body Composition: Gaining muscle while reducing body fat leads to a healthier body composition. Even if the scale doesn’t change significantly, you may notice improvements in your body appearance, such as increased muscle definition and a decreased body fat percentage.

• Strength and Functional Benefits: Building muscle enhances strength, endurance, and overall physical performance. This can improve your ability to perform daily activities, participate in sports and recreational activities, and reduce the risk of injury.

• Bone Health: Resistance training can help increase bone density and reduce the risk of osteoporosis, especially as you age. Building strong muscles also supports better posture and joint stability.

• Metabolic Health: Maintaining or increasing muscle mass is associated with improved insulin sensitivity, blood sugar regulation, and lipid profiles. This can lower the risk of metabolic disorders like type 2 diabetes and cardiovascular disease.

Once you get to maintenance, or close to it, focusing on body composition over the scale can lead to more sustainable results for several reasons:

1. Healthier Mindset: Constantly obsessing over the number on the scale can lead to unhealthy relationships with food and movement. By shifting the focus to body composition—specifically, the ratio of muscle to fat—you have a more holistic approach to health and fitness. This can promote a positive mindset centered around nourishing your body and improving your overall well-being rather than simply chasing a certain weight goal.
2. Long-Term Sustainability: Weight fluctuations are normal and can be influenced by various factors such as water retention and hormonal changes. Relying solely on the scale to measure progress can be discouraging and may lead to yo-yo dieting or unsustainable movement habits. In contrast, focusing on improving body composition encourages sustainable lifestyle changes, such as adopting a balanced diet, engaging in regular exercise, and prioritizing overall health.
3. Muscle Gain and Fat Loss: Traditional weight loss methods often result in muscle loss along with fat loss, which can negatively impact metabolism and overall body composition. By prioritizing body composition, you aim to preserve or increase lean muscle mass while reducing body fat.
4. Improved Performance: Focusing on body composition can enhance physical capabilities. Increasing muscle mass and reducing body fat can lead to improvements in strength, endurance, agility, and flexibility.
5. Health Outcomes: Body composition is a better indicator of overall health than body weight alone. Excess body fat, particularly visceral fat (fat around the organs), is associated with an increased risk of chronic diseases such as type 2 diabetes, cardiovascular disease, and certain cancers. Improving body composition by reducing body fat and increasing lean muscle mass can help lower disease risk and improve metabolic health markers.
6. Lifestyle Focus: Shifting the focus from the scale to body composition encourages lifestyle changes that support long-term health and well-being. 

None of this is easy. As a society, we focus on the scale. When we go to the doctor, they first take our weight, not our body composition. This takes determination and strength. 

How do I get my strength?

I state 2 scriptures:

 I can do all this through him who gives me strength.

Philippians 4:13

 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

2 Timothy 1: 7

Stress, Sleep and Movement

In maintenance, we realign our priorities. In weight loss, the priority is aligning food with our goal and some movement. In maintenance, we need to align our lives with our goal of health, sustainability, and longevity. 

Stress, sleep, and movement are interconnected factors that play significant roles in weight management and overall health. 

Chronic stress can disrupt hormonal balance, leading to increased production of cortisol, the stress hormone. Elevated cortisol levels can promote fat storage, particularly in the mid-region, and increase cravings for high-calorie, comfort foods. 

Sleep deprivation can disrupt appetite-regulating hormones, such as leptin and ghrelin, leading to increased hunger and cravings for sugary and high-calorie foods. Additionally, lack of sleep can effect insulin sensitivity, increasing the risk of insulin resistance and weight gain.

Regular physical activity is essential for maintaining a healthy weight and supporting overall well-being. Movement  helps burn calories, build lean muscle mass, and improve metabolic health. 

Movement can also reduce stress levels by promoting the release of endorphins, the body’s natural stress-relieving hormones. Furthermore, movement can improve sleep quality and duration, leading to better weight management outcomes.

Movement is a gift from God for both physical and mental well-being. It serves as a natural stress reliever, promotes better sleep, and supports weight control.:

It’s important to remember that the benefits of movement extend far beyond the number on the scale. For a deeper dive into how movement transforms your overall health, explore the many benefits of exercise.

The What and How of Movement Activities

Finding enjoyment in movement is crucial for making it a sustainable and rewarding part of your lifestyle. 

I tried every one of the activity hints I am giving you.

1. Try Different Activities: Don’t be afraid to explore a wide range of physical activities to find what you like. This could include outdoor activities like hiking, cycling, or gardening, as well as indoor options like yoga, dance, or martial arts. Experimenting with different activities allows you to discover what you truly enjoy and what feels most fulfilling for you.

After my weight loss, I tried everything. I was so happy that I could do some physical activity. I found I didn’t like everything, and that was great information to have.

2. Consider Your Preferences: Think about your interests, preferences, and personality when choosing activities. If you enjoy being outdoors and connecting with nature, activities like hiking, kayaking, or rock climbing might be appealing. If you thrive in social settings, group fitness classes or team sports could be a great fit. Tailoring your exercise routine to align with your preferences increases the likelihood of sticking with it long-term.

Such a great suggestion. I love being outside in nature. I am not a very social person. I tried the in-person group fitness classes and found that I made excuses not to go.

I didn’t try rock climbing, as I think that would be beyond my abilities at this point, but did walk along a brook and loved it. 

I also found I had to compromise a little. I love walking in the woods, but not many woods around me, so I walk on the street and enjoy the trees in my backyard. 

3. Mix It Up: Variety is the spice of life, and it applies to movement too! Incorporating a mix of different activities into your routine can keep things fresh and exciting. You might alternate between high-energy workouts like kickboxing or running and more relaxing activities like yoga or swimming. Mixing up your routine not only prevents boredom but also challenges different muscle groups and prevents overuse injuries.

This is important, but I have to admit that I am not very good at it. I found I love walking, theme parks, strength training, and doing exercise videos. So, the way I mix it up is by doing a different video each week and walking a new route each week.

4. Set Realistic Goals: Set achievable and meaningful goals that align with your interests and motivations. Whether it’s completing a 5K race, mastering a new yoga pose, or simply improving your overall fitness level, having clear goals can provide direction and motivation for your exercise journey. Celebrate your progress along the way, and be kind to yourself if you encounter setbacks.

My goal is to walk a 5K. I have walked over 5K in one day but have not completed a 5K race. Then I want to do a 10K. My long term goal is to walk a half marathon. 

My mother and her mother both passed away before their 60th birthday. I am now 58. I want to walk the half marathon while I am 60 years old. I will break the cycle.

5. Embrace Mindfulness: Approach exercise with a sense of mindfulness and presence. Focus on the sensations of movement, the rhythm of your breath, and the beauty of your surroundings. Mindful movement practices like tai chi, qigong, or walking meditation can deepen your connection to your body and enhance the joy of exercise.

I love mindfulness. I try to focus on each present moment, whether it is movement, eating, sitting, or socializing. 

When I walk I often will internally state my mantra “I am strong” which comes from Philippians 4:13. 

Once you find the movement activities you enjoy, gradually increasing movement is not only sustainable but also effective for long-term fitness and well-being. 

Gradually increasing can prevent overwhelm, reduce injury, build consistency, allow you to make adaptations, and become sustainable lifestyle changes.

Consistent, moderate effort in movement is often better than infrequent, intense movement. It promotes sustainability, prevention of injury, better recovery periods, and consistent progress that can be seen over time. It also reduces stress, improves motivation, and increases long term health benefits.

You do not only have to have consistent movement times, but all the movement you do in the day counts. Here are some great ideas to incorporate movement for busy moms. 

Movement as an Act of Worship

God has given us the ability to move our bodies, now let’s thank Him for that.

Begin each movement session with a moment of gratitude and mindfulness. Reflect on the gift of movement and the capabilities of your body. Approach your workout with a sense of appreciation for the opportunity to nourish and care for yourself.

Set an intention for your exercise session, focusing on how you want to feel physically, mentally, and spiritually. Whether it’s strength, peace, joy, or connection, align your movement with your intentions and values. Listening to Christian music while you workout can help with this.

Practice being fully present in your body as you move. Be aware of your breath, sensations, and surroundings. Use movement as an opportunity to connect with God on a deeper level and to cultivate a sense of inner peace and harmony.

Approach movement with a spirit of reverence and respect for your body. Listen to its cues and honor its limitations. Let go of judgment and comparison, and instead embrace a mindset of acceptance and self-compassion.

Express gratitude for the strength, vitality, and resilience of your body. Celebrate its abilities and accomplishments, regardless of size, shape, or appearance. Shift your focus from external outcomes to internal experiences of strength, vitality, and joy.

View movement as a sacred practice that connects you with God. Whether it’s dancing, walking in nature, or practicing yoga, allow movement to become a form of prayer, meditation, or worship. Let each step, stretch, or breath be an offering of love and devotion.

Incorporate self-care rituals into your movement routine to nourish your body, mind, and soul. This could include gentle stretching, self-massage, or relaxation techniques like deep breathing or meditation. Treat yourself with kindness and compassion, recognizing that self-care is an essential aspect of your overall well-being.

Faithful Finish lines has teachable courses for faith-driven movement programs, you can find them here. 

Movement as a Means of Fellowship

While the Bible does not specifically mention movement/exercise in the context of fellowship, it does encourage community, mutual support, and the importance of caring for our bodies. 

“And let us consider how we may spur one another on toward love and good deeds, not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see the Day approaching.”

Hebrews 10: 24-25

“Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.”

Ecclesiastes 4: 9-10

“As iron sharpens iron, so one person sharpens another.”

Proverbs 27: 17

“Therefore encourage one another and build each other up, just as in fact you are doing.”

1 Thessalonians 5:11

“Be devoted to one another in love. Honor one another above yourselves. Never be lacking in zeal, but keep your spiritual fervor, serving the Lord.”

Romans 12: 10-11

“not looking to your own interests but each of you to the interests of the others.”

Philippians 2:4

Movement groups—whether church-based, online, or in-person, can provide valuable motivation and accountability for individuals seeking to prioritize their health and fitness. 

One free online movement opportunity is Ashley’s summer workout.  

Movement groups foster a sense of community and belonging, where individuals can connect with others who share similar goals and interests. Being part of a supportive community can provide encouragement, inspiration, and a sense of camaraderie as you work towards your fitness objectives.

Many movement groups encourage accountability partnerships, where members pair up or form small teams to support each other in their fitness journeys. Having someone to check in with, share progress, and hold you accountable can increase motivation and adherence to your exercise routine.

You can go into the Free Christian Weight Loss Facebook group and post that you are looking for an accountability partner. 

Setbacks are Normal

Setbacks in life are normal. We are not perfect. 

It’s important to remember that we’re not meant to be perfect, and that God offers grace and understanding in times of struggle or difficulty. 

Embrace your imperfection. Whether it’s a missed workout, a plateau in progress, or a temporary loss of motivation, these challenges are a natural part of the process. Setbacks do not define your worth or success.

Instead of viewing setbacks as failures, see them as opportunities for growth and learning. 

Reflect on what contributed to the setback and identify ways to overcome similar challenges in the future. Every setback provides valuable insights and lessons that can help you become stronger in the long run.

Be gentle and compassionate with yourself during times of setback. 

Avoid self-criticism or negative self-talk, and instead offer yourself the same grace and understanding that God extends to you. 

Treat yourself with kindness, patience, and forgiveness as you navigate the ups and downs of your fitness journey.

Remember that God’s grace is always available to you, even in moments of struggle or setback. 

Turn to prayer and meditation to find strength, guidance, and comfort during challenging times. 

Trust in God’s love and provision, knowing that He walks with you through every step of your journey.

Keep moving forward with faith and perseverance, even when faced with setbacks or obstacles. 

Trust that God has a plan and purpose for your life, and that He equips you with the strength and resilience to overcome adversity. 

For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.

Jeremiah 29: 11

And we know that in all things God works for the good of those who love him, who[a] have been called according to his purpose.

Romans 8:28

Draw on your faith as a source of motivation, hope, and inspiration to press on toward your goals.

Adopt a long-term mindset. It shifts your focus from short-term fixes or quick results to sustainable lifestyle changes and lasting habits. 

Recognize that fitness is a journey, not a destination, and that progress often comes in waves with ups and downs along the way.

Surround yourself with a supportive community of friends, family, or like-minded individuals who can encourage and uplift you on your fitness journey. 

Accountability partners, workout buddies, or fitness groups can provide motivation, accountability, and encouragement during times of struggle.

Prayer and Planning

Prayer and planning are powerful tools for integrating faith into your fitness journey and seeking God’s guidance every step of the way. Prayer and planning also can help deal with setbacks.

Start with Prayer. Begin your fitness journey with prayer, seeking God’s guidance, wisdom, and strength. 

Invite Him to be a part of your journey, surrendering your goals, fears, and challenges into His hands. 

Pray for clarity, discernment, and direction as you set realistic goals and make plans for movement and exercise.

Pray for strength and perseverance when facing challenges or setbacks in your fitness journey. 

Lean on God’s promises and His presence to empower you to overcome obstacles, push through difficulties, and stay committed to your goals. 

Use your workouts as an opportunity for prayer and reflection. Use the rhythm of movement to connect with God’s presence and find peace and renewal in His presence.

Cultivate an attitude of gratitude throughout your fitness journey, thanking God for every step of progress, every breakthrough, and every victory, no matter how small. 

Celebrate His faithfulness and provision, acknowledging His hand in your journey of transformation and growth.

FAQ’s about the Importance of Exercise in Maintaining Your Weight Loss

This is your life—the life God gave you. Live your life and move. Treat yourself with kindness and love. 

It doesn’t matter if you hit 10,000 steps today or if you lifted 50 pounds of weight. It matters if you are taking one step each day to bring you closer to health and God.

The Lord looks down from heaven on all mankind to see if there are any who understand, any who seek God.

Psalm 14:2

It was easy for me to find still pictures of my before times, but I couldn’t find many still pictures of my after times. I am now moving, more than ever. Not always as designated, planned activities, but always moving.

God has blessed me with an incredible life; I am thanking Him through movement.

Find Your Faith and Fitness with the New COURSE SUNSET

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