Diet vs exercise for weight loss

Is diet or exercise better for weight loss? While there’s no magical solution to drop pounds and inches, there is a formula: burn more calories than you consume. With many diet and exercise programs available, it can be difficult to decide to focus on diet, exercise, or both.

According to Colleen Alrutz of Piedmont Newnan, diet accounts for about 70% of weight loss. To fast-track your weight-loss results, couple a healthy diet with regular physical activity. Exercise wins when it comes to keeping the weight off. If you want to achieve long-lasting results, combine both.

Diet for weight loss

While exercise is important for good overall health and can boost your weight-loss results, “You can always out-eat your exercise,” Alrutz says.

To shed one pound of fat in a week, you must burn 3,500 calories, which is about 500 calories a day. Burning 500 calories with exercise alone is tough. An hour of walking burns about 391 calories for a 200-pound person—so cutting calories is often easier.

For example, one 20-ounce bottle of soda is 240 calories, and a 16-ounce iced latte is nearly 200 calories. Cut back on a few of these drinks alone, and you’ll slash your caloric intake significantly. Track your calories with a simple app or food journal.

“The best kind of diet is one that counts calories, but doesn’t go overboard in restricting indulgences here and there,” she says. “Think quality rather than quantity. Also, fresh, colorful veggies and fruits should always be at the top of the list of foods you eat.”

Exercise for weight loss

While cutting calories in your diet is a good way to lose weight, don’t discount exercise just yet. Physical activity boosts weight loss, helps keep it off, and improves mood, energy, and overall health.

The American Heart Association recommends at least 150 minutes of moderate cardiovascular exercise (walking, swimming, biking, dancing, aerobics, hiking, etc.) a week – that’s just 30 minutes a day.

Don't have enough time? No problem! The AHA also says 75 minutes of vigorous activity a week counts (just 15 minutes, five days a week).

Remember to include moderate to high-intensity strength training twice a week. Muscle mass helps your body burn more calories when it’s at rest.

“Diet and exercise really go hand in hand. You can go on a crash diet and be successful, but you are going to lose the wrong kind of weight — muscle mass — and it most likely will not stay off.”

She also explains dieting without exercise can slow your metabolism, which can wreak havoc on your weight-loss goals.

The best way to lose weight and keep it off

To lose weight and keep it off, Alrutz recommends the following tips:

• Be mindful of what you eat. Eat well most of the time, and when you indulge, choose something you truly enjoy.
• Liquid calories count. Sodas, sports and energy drinks, juices and alcoholic beverages are often loaded with calories.
• Consider calories in vs calories out. You must engage in some sort of activity or exercise to burn the calories you consume.
• Studies show that people who exercise 150 minutes a week lose more weight and are better at keeping it off.

Alrutz says it is okay to take one step at a time to lose weight. In fact, pacing yourself is the smarter, healthier way to achieve long-lasting results. But remember, success requires both diet and exercise.

Need to make an appointment with a Piedmont physician? Save time, book online.