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Is Diet or Exercise more Important for Weight Loss?
Have you ever heard the phrase, "You can't out-exercise a bad diet?" There is a lot of truth to that statement, and it may make you question whether diet or exercise is more important for health goals like weight loss or if the answer lies somewhere in between.
Weight loss
To lose weight, you must be in a calorie deficit. A calorie deficit means you must burn more calories in your daily activity than you consume in the food you eat. While diet and exercise are essential for weight loss, it is generally easier to manage your calorie intake by modifying your diet than to burn significantly more calories through exercise. This may be why the 80/20 rule has become popular.
The 80/20 rule, a popular and effective strategy, suggests that weight loss is the result of 80 percent diet and 20 percent exercise. For instance, if your goal is to reduce your daily calorie intake by 500 calories, you could achieve this by consuming 400 fewer calories (80%) through smaller portion sizes or by opting for lower-calorie dishes. Then, you only need to burn 100 calories (20%) through exercise.
There are many ways that exercise supports and can aid in faster weight loss, though. Strength training helps preserve and build muscle mass, which can increase your metabolic rate. An increase in your metabolic rate will cause your body to burn more calories to recover from the exercise and to burn more calories throughout the day, even at rest.
Aerobic exercise, such as running, walking, or biking for 30 minutes a day, can burn a significant number of calories in a single session. This can help promote a calorie deficit, a key factor in weight loss. By burning extra calories and increasing your metabolic rate, regular physical activity allows you to have more flexibility with your diet, making weight loss more enjoyable and less restrictive.
The 80/20 rule is helpful; however, you may prefer to achieve your weight loss goal by 50 % diet and 50% exercise. You will exercise more but won't need to limit your food intake as much. The key to healthy, long-term weight loss is to use both diet and exercise. Research studies support this. Weight loss programs that include both diet and exercise had significantly better weight loss results than programs based on diet or exercise alone.
While managing your calorie intake may seem easier, regular exercise plays a crucial role in weight loss. It helps preserve lean muscle and burn additional calories, contributing to a healthier and more sustainable weight loss journey. Therefore, it's important to remember that both diet and exercise are equally important, and combining the two will optimize your weight loss results.
Chris White
CPT Island Fitness
If you have any questions reach out to me at cwhite@spislandfitness.com.
