Study suggests exercise helps keep weight off more than it helps lose it
New research indicates physical activity has little effect on initial weight loss but strongly supports keeping lost weight off long-term, while also improving overall health markers.
For years, exercise has been treated as a cornerstone of weight loss, but evidence suggests its role in shedding pounds is more limited than commonly believed. A study following more than 1,100 people found that physical activity had almost no effect on how much weight participants initially lost. However, higher activity levels after weight loss were strongly linked to successfully maintaining that loss over time.
Why exercise has limited impact on initial weight loss
Several mechanisms help explain why workouts don't always translate into major weight loss. Exercise can increase appetite, leading people to eat more, and many unconsciously move less during the rest of the day after a workout. The body also adapts over time, becoming more efficient and burning fewer calories for the same activity — a process known as metabolic adaptation, which reflects the body's natural resistance to losing weight.
Why exercise helps prevent regain
After weight loss, resting energy expenditure drops more than expected given the amount of weight lost, which can contribute to regaining it. Exercise raises total daily energy expenditure, partly offsetting this decline. Muscle mass also plays a key role: weight loss typically reduces both fat and muscle, and losing muscle further lowers resting energy expenditure. Resistance training, such as Pilates or weightlifting, helps preserve or rebuild muscle, supporting metabolism. Exercise additionally improves the body's ability to burn fat and increases insulin sensitivity, reducing fat storage.
Broader health benefits
The study also linked physical activity to better cholesterol levels, lower inflammation and improved blood sugar control, all associated with reduced risk of heart disease and type 2 diabetes. Combining exercise with weight loss medication was noted to help sustain weight loss better than medication alone. Researchers emphasize that aerobic exercise and resistance training offer distinct benefits, and combining both supports overall health and long-term weight maintenance.
