Energy balance

Sustaining a weight loss of 10% or more of initial body weight over 24 months requires maintaining leisure-time physical activity (LTPA) of approximately 275 minutes per week (or ~1800 kcal/week), which is roughly double the standard public health recommendation of 150 minutes per week.

If your goal is to keep off more than 10% of your body weight long-term, standard exercise guidelines (150 minutes/week) are likely insufficient. You need to aim for roughly 275 minutes of moderate-to-vigorous activity per week (about 55 minutes, 5 days a week). This is double the standard recommendation. Combine this with a caloric deficit and behavioral support (like regular check-ins) to maximize your chances of success.