For those of you at or near goal: Exercise habits?

Me. I workout 6 days a week and didn't want to lose it on diet alone bc for myself it was a lifestyle change not a quick fix. I think exercise helps with longevity of not only health but keeping it off. I workout 6 days a week; running 3 days, lifting 4 and HIIT cardio 3 days. My days I lift and do HIIT is for 60 mins and my running days are about 45 bc I add in abs at the end.

I've been at my goal for 6 years and I still exercise 4-5 times a week all year long. I plan on being fit for the rest of my life!

Edited: I do 3-4 days of lifting and 2 days of HIIT training on the treadmill. Occasionally I'll throw in another HIIT session if I know I am going to be eating a lot that day or overdid the weekend. My goal is to always keep on top of it!

I luckily have a very physical job that helps. I don't usually log calories from that but I know I burn above and beyond compared to if I had a desk job or light walking around in offices. I know if my job was different my weight loss would likely have been slower and not as much. Just my opinion there and absolutely no offense to people who work in offices, been there myself in the past!

Outside of my daily job, I aim for at least 3 days a week of 'extra' exercise. It has to be at least 3. Some weeks it might be 4 or 5. Depends on my work, or other things going on. However working out never takes that long. I try to dedicate an hour at least (not counting the time it takes to do strength training). My exercise of choice is cardio. I like hard walks and jogging. I have slowly been building up my endurance to the running, I hope I can run my entire route soon! So the running and walking is at least 60-70 minutes when I go. *edit, my route is 5 miles total.

Strength takes maybe 15-20 minutes. I guess you could say I am a light lifter, and also I do not go to a gym and also do not have weight equipment at home, other than a couple dumb bells and resistance bands so I am kind of limited. It's ok, I am trying to sculpt more into a lean look, don't really want big muscles.

For the weight you want to lose, I can't say for a sure a strategic plan that will work. I think a mix of cardio and strength training is practically a sure thing for anyone. Anyhow, it's an easy way to simply get into good physical shape. I remember when I was heavier -- and lazier, long walking made me tired very fast. Running I would not even attempt. I was ready to die 3 minutes in!

I have been working out 3-5x per week. I run 15-20kms per week, I ride my stationary bike and I do some weights/Calisthenics.

I started to up the game this week though by trying something new - a one month challenge of sorts. My friend is my inspiration...she recently competed in a Fitness Bikini Competiton for the sole purpose of pushing herself to see if she could do it. Her body changed so much in one month by watching what she ate and upping her exercise...so for the next month I am going to be following her program and see where it takes me.

Her program is Cardio 2x per day (once in morning and again at night) for 6days, and 30mins of strength training 4x per week. Sunday is rest.

3 days a week of weightlifting - 35-40 minutes. No cardio.

Most of my weight has been lost without exercise though, to be honest. I've probably lost about 20 pounds with exercise.

When I started out in January (I needed to lose about 25 pounds at the time), hubby and I started walking a couple of miles around our neighborhood a few times a week. After I got into the habit of walking, and after the weather warmed up a bit, we started walking about 3 1/2 miles every day, missing only every once in awhile. Hubby also spent time 'work-walking' on the treadmill many days to supplement our walks. After about a month of walking, we started incorporating weight training into our schedule. Our goal is to get to the gym three times a week, but we are happy to get there twice to do full body workouts.

About a month ago, I decided that I want to be a runner, so I started a modified C25K program. I am not good at sticking to prescribed programs, so I did what I was comfortable doing, and yesterday, I ran 5k without stopping for the first time ever in my life. Now I just need to work on upping my pace.

It is possible to lose weight without exercising, but for me, diet and exercise go hand-in-hand. Doing both keeps me motivated to keep going. People who exercise without dieting tend to end up frustrated, because it's difficult to burn enough calories exercising to make a huge dent in the weight loss area.

Once I was close to my goal, I increased my running to somewhere between 20 and 30 miles a week and did strength training once or twice a week. I feel the extra cardio really pushed me over the top.

Just want to congratulate you on your success. Amazing.