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Exercising Without Losing Weight

Published: May 14, 2012
Dear TeenHealthFX,
Please answer!! I am a 5'4 girl who weighs 106 pounds. I know I'm quite slim, but I want to exercise and work out to be healthy (cardio, bone health, etc). I do not want to lose weight, but I find it very easy to lose weight when I don't mean to. Mostly I have to try hard to maintain my weight, so I'm scared to work out at all. But how can I exercise without losing weight?
Signed: Exercising Without Losing Weight

Dear Exercising Without Losing Weight,


Exercise can have many benefits for the mind and body – so FX thinks that it’s great that you want to incorporate physical activity in your life in a way that keeps you healthy. If find that you can quickly lose weight when you exercise, consider the following:

  • If you take in more calories than you burn each day, you will gain weight. If you burn more calories than you take in you will lose weight. That said, if you increase the amount of physical activity you are engaging in each day, and you easily and quickly lose weight from this, then you need to increase your caloric intake on the days you do exercise. That does not mean you should binge eat or run out and eat cheesecake and fries everyday because you’re exercising more, as these types of eating patterns and foods will hinder you in your goal to be healthier. But you could add more fruits, whole grains and lean meats to your daily diet to compensate for the increased energy expenditure.
  • There are exercises, such as pilates and yoga, that tend not to contribute to weight loss. These types of exercises tone and firm the muscles, and increase strength and flexibility. They are great for the body, but since they tend to change the shape of the body more than take the pounds off, these kinds of exercises might work well for you.
  • Speak with your doctor. Let him/her know that you would like to become more active to improve your overall health without dropping weight. Your doctor can provide you with the guidance you need as to how to do this in the safest, healthiest way given your particular body type and medical history.


If you don't have a doctor and live in northern New Jersey, you can call the Adolescent/Young Adult Center for Health at 973-971-6475 for an appointment or contact your local teen health center. You can also contact your insurance company for a list of in-network providers.

Signed: TeenHealthFX