* Yes, but you won’t keep it off. Just about everyone who maintains a significant weight loss is exercising. While some studies recommend burning at least 1,500 calories a week exercising, the NWCR found that successful losers expend almost twice that, or about 2,800 calories, which is the equivalent of walking four miles or taking 10,000 steps every day. Granted, they probably didn’t start out at that level of exercise, but gradually increased their activity during weight loss so that by the time they were seasoned maintainers they were very active.  Photo credit: Chris JL via Compfight