Recommended Exercise to Lose or Maintain Weight

Weight Loss Pinehurst NC

Whether you are trying to lose weight or maintain the weight you are at, exercise will always be a major part of a healthy lifestyle. The Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity or 75 minutes of intense activity for an average adult per week. If you would rather do strength training in place of aerobic activity, train all major muscle groups at least two times a week using resistance heavy enough to tire your muscles after 12-15 repetitions.

To Lose Weight

If you are beginning your journey to a healthier you at a weight you are not satisfied with and wish to lose weight, you must create a calorie deficit (i.e. burning more calories than you take in). Today there are multiple devices you can use to track you calorie intake vs. calories burned. For example, you can use a Fitbit or Apple Watch that tracks your heart rate and shows you how many calories you burned for the day and pair it with the popular app My Fitness Pal which tracks the calories you take in throughout the day. For a specific time, the American College of Sports Medicine (ACSM) recommends 250 minutes of exercise per week for significant weight loss.

To Maintain Weight

If you have reached your goal weight and don’t wish to gain or lose weight, you don’t want to quit exercising altogether, but gradually slow down your exercise regimen. According to a study done at the University of Alabama, adults aged 20 – 35 who worked out one day a week saw no muscle loss or weight gain. Just make sure to keep that one day a week workout intense enough to break a sweat. For improved health benefits The Laser Institute of Pinehurst recommends 3 – 5 workouts per week alternating cardio-vascular work-outs with strength training.

At the Laser Institute of Pinehurst, we offer a customized weight loss program that includes personal medical counseling from our providers. We will monitor your progress and make the necessary adjustments that will allow you to best achieve your short and long term goals. Learn more about the weight loss programs we offer at or call our office at 910-920-9411 today to schedule your complimentary consultation!