If you’re on a weight loss journey, knowing the right steps to take can be daunting. The effort you put into the process is huge, so you want to do everything that gives the greatest impact. For example, you might compare diet and exercise and wonder which is more important for weight loss. We’ve done the homework and have the answers, so all you have to do is jot down some notes!
Which has a greater impact on weight loss: diet or exercise?
A solid balance between eating a healthy diet and getting regular exercise is important when trying to lose weight. But according to Amy Goodson, MS, RD, CSSD, LDa registered dietitian and certified specialist in sports nutrition who sits on our Medical Expert Board, diet plays a bigger role.
“Weight loss is essentially about creating a calorie deficit—burning more calories than you consume,” Goodson explains. “Although exercise helps burn calories and improve overall health, it can be difficult to out-exercise a poor diet and easy to eat away at your exercise burn. Dietary changes directly control calorie intake, making it easier to create a consistent deficit. Studies has shown that diet contributes more significantly to weight loss than exercise, while exercise is key to maintaining weight loss and overall fitness.”
Common misconceptions about the roles of diet and exercise in weight loss
1. Exercise alone can lead to significant weight loss
Many people believe that only exercise can result in weight loss. They overestimate the amount of calories they burn when they exercise and underestimate the amount of calories they eat.
2. You can target fat loss with specific exercises
It’s a common myth that you can target certain parts of your body with specific exercises. In reality, fat loss happens all over your body and can’t just focus on a specific part.
3. As long as you exercise, you can eat whatever you want
Unfortunately, losing weight means eliminating certain foods from your normal rotation — especially those with added sugar. It is important to exercise, but you must pay attention to what and how much you eat.
“People may think that as long as they exercise they can eat whatever they want, which can hinder weight loss progress,” says Goodson. “The reality is that a margarita with a basket of chips and guacamole can easily negate a few days of exercise.”
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How to find a healthy balance between diet and exercise for weight loss
To achieve successful weight loss, Goodson encourages you to focus primarily on dietary changes that help you establish a calorie deficit. This includes practicing portion control, eating nutritious foods, and limiting the amount of processed foods and added sugars you consume.
“Physical activity should still be incorporated, as it helps maintain muscle mass, increases metabolism and supports long-term weight maintenance,” says Goodson. “A balanced approach can include regular cardiovascular exercise, strength training and prioritizing a healthy, sustainable diet that provides essential nutrients without excess calories.”
