When you lose weight, it's not just fat that you shed; muscle mass can also decrease if you're not careful. Regular exercise, especially strength training, helps preserve and build muscle mass. This is important because muscle tissue burns more calories than fat tissue, even at rest. By maintaining muscle mass, you ensure that your body remains efficient at burning calories, which aids in weight .

Weight-bearing exercises, such as walking, running, and resistance training, are essential for maintaining bone density. As we age, our bones naturally lose density, which can lead to conditions like osteoporosis. Incorporating exercise into your weight loss program helps keep your bones strong and healthy, reducing the risk of fractures and other bone-related issues.

Exercise boosts your metabolism, which is the rate at which your body burns calories. Cardiovascular activities like brisk walking, cycling, and swimming increase your heart rate and stimulate your metabolism. Additionally, strength training enhances your metabolic rate by increasing muscle mass. A higher metabolism means you burn more calories throughout the day, even when you're not exercising, making it easier to achieve and maintain weight loss.

Incorporating exercise into your weight loss program is not just about burning calories; it's about creating a healthier, more resilient body. By maintaining muscle mass, preserving bone density, and improving metabolic function, exercise ensures that your weight loss journey is effective and sustainable.