For years, the question of whether it is best to concentrate on your exercise routine or diet when attempting to reduce weight has been a contentious one. Even though studies over the years have generally concluded that dietary modifications will affect your weight more than exercise alone, health professionals continue to emphasize the value of exercise in a comprehensive weight loss program. Here's why.
"Exercise alone is not a very effective tool for weight loss," according to Alexandra Sowa, MD, an internal medicine physician who specializes in obesity management, nutrition, and preventative health. She is also the author of the upcoming book The Ozempic Revolution. "But physical activity is still crucial for cardiovascular health, longevity, and mental well-being."
Mir Ali, MD, medical director of the MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California, suggests the following comparison to make things easier: An aerobics lesson lasting 30 minutes will burn roughly 200 calories for an adult weighing 155 pounds. Nearly 300 calories are found in a tall Starbucks mocha. Simply avoiding the mocha will save you more time and have a greater impact on your weight loss attempts, according to the math.
Similar findings have been drawn from research. According to a research analysis, most people won't likely lose much weight following regular moderate-intensity aerobic activity, such as walking for 30 minutes five days a week, unless they make dietary modifications. According to a different, earlier scientific review of six research published in the Journal of the Academy of Nutrition and Dietetics, individuals who concentrated on food and exercise to reduce their weight did not lose more pounds over the course of six months than those who only made dietary changes.
However, there are certain benefits to exercise for weight loss.
Actually, according to some research, losing weight is best achieved by combining exercise and dietary modifications. Dr. Ali states that while food accounts for the bulk of weight loss, exercise also plays a part. "It can support weight loss and keep your metabolism healthy." But you probably won't notice any significant changes if you don't first make dietary changes, he says.
Additionally, exercise can have a greater long-term impact on your waist size. According to the same study published in the Journal of the Academy of Nutrition and Dietetics, which found that dieters and exercisers lost comparable amounts of weight after six months, those who concentrated on combining diet and physical activity lost more weight over the course of a year than those who only used diet or physical activity.
"Exercise is still important for cardiovascular health, overall longevity, and cognitive health."
Going over and above the prescribed amount of exercise may also have an effect. According to one study, weight loss without nutrition treatments was achieved by those who worked out five or more days a week and burnt at least 400 to 500 calories. For this reason, you might find that you lose weight when you're, say, preparing for a half marathon or long-distance cycling event.
Dr. Sowa adds that if you reach your target weight, exercise might help you maintain it and avoid weight gain. She advises her patients to "develop the habit of exercising in order to sustain weight loss and enhance long-term health."
The effectiveness of strength training over cardio for weight loss is still debatable.
Since strength training promotes muscle growth, it is typically regarded as a smart decision. "Your body has to work harder to burn calories at rest if you have more muscle," Dr. Ali says. Your body tends to lose lean muscle mass along with fat, so it's crucial to concentrate on building muscle mass as you lose weight. "That can affect your strength overall, but it can also slow down your metabolism, which means you don't burn as many calories at rest as you used to," Dr. Ali continues.
Naturally, any type of exercise still burns calories, and that shouldn't be downplayed. "But exercise can also increase feelings of hunger," Dr. Ali says. Therefore, if you're not paying attention to your diet while exercising, you can consume the same number of calories as you expended during your workout, or even more.
One more thing to think about: Typically, doctors who prescribe weight loss drugs advise against doing too much cardio while taking Ozempic or similar medications. Medication tends to reduce blood sugar, and exercise has a similar effect, among other things. Too low blood sugar increases the likelihood of unpleasant symptoms like weakness, shivering, and a fast heartbeat. "If you overdo it with aerobic exercise, it can lower your sugar further," according to Dr. Ali. "However, the point of excessiveness is different for each person." That is to say, some cardio is probably okay. But you might want to talk to your doctor about it and make plans for training for a marathon while taking Ozempic.
In comparison to these strategies alone, a 2022 scientific review that was published in the journal Obesity Reviews discovered that a combination of resistance exercise and calorie restriction was the most successful in lowering body fat. The researchers did discover, though, that combining weight training with aerobic exercise also produced "significant results." Notably, the best method for gaining lean mass was resistance training alone.
