Research
Adherence
Walking is the most common form of physical activity among successful weight loss maintainers, followed by resistance training, cycling, and running.
You don't need to do exotic or extreme exercises to maintain weight loss. Walking is the most common activity among successful maintainers. Resistance training, cycling, and running are also common. Choose activities you enjoy and can stick with.
GoodSupportsHIGH confidence
Walking was the most commonly reported activity with 52.2% of NWCR members reporting walking as part of their weekly physical activity... Resistance training was the second most commonly reported activity (29.2% of NWCR members)
Why this rating
Large sample size, self-reported.
Source
Physical Activity Patterns in the National Weight Control Registry
Victoria A. Catenacci et al. · Obesity · 2008
DOI 10.1038/oby.2007.6
cohort · n=3683Cited 194×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Successful long-term weight loss maintenance is associated with high levels of physical activity (averaging ~2,621 kcal/week), but there is no single optimal amount of activity required, as successful maintainers exhibit wide variability in activity levels.Good
- Higher levels of physical activity at the time of registry entry are associated with greater magnitude of weight loss maintained, although activity level does not predict the duration of maintenance.Good
Related findings · Adherence
- Regular physical activity (at least 150 minutes/week of moderate-intensity) reduces all-cause and cardiovascular mortality by 20-30% and lowers the risk of type 2 diabetes by 25-35%.Strong
- Increasing physical activity from a sedentary lifestyle to an active one in middle adulthood significantly reduces the risk of coronary events compared to remaining sedentary.Strong
- Resistance exercise is the only intervention capable of consistently restoring muscle function and strength in sarcopenia, partially overcoming age-related anabolic resistance.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →