Diet vs. Exercise for Weight Loss

[Aubrey]

Ah, yes...the much-debated issue. Can any of you tell (preferably from experience) which seems to have a more significant effect on weight loss? I want to lose 10lbs and am trying to figure out which I should focus on more, as I have a very busy, erratic schedule and can't seem to juggle both on a consistent basis. :-/

[FitChick99]

Well I am a fitness professional, so I definitely am going to advocate exercise to be healthy and improve your body composition... however, quite honestly, both from my own experience, and from watching my clients, I do think that eating the right foods, and the right portions is a HUGE part of losing weight... possibly more than the exercise. However, thin people do not = healthy people. Someone who is within their weight range could still have a high body fat percentage, especially someone who does not exercise.
If you're short on time, try to get in some quick 30 minute workouts, do squats while you brush your teeth, calf raises in line at the grocery store, crunches and push ups while you watch TV...
It doesn't take more time to eat less. You already go grocery shopping, so next time just be more conscious of what goes into your cart.
Good luck!

[Fyvel]

Well I am a fitness professional, so I definitely am going to advocate exercise to be healthy and improve your body composition... however, quite honestly, both from my own experience, and from watching my clients, I do think that eating the right foods, and the right portions is a HUGE part of losing weight... possibly more than the exercise. However, thin people do not = healthy people. Someone who is within their weight range could still have a high body fat percentage, especially someone who does not exercise.
If you're short on time, try to get in some quick 30 minute workouts, do squats while you brush your teeth, calf raises in line at the grocery store, crunches and push ups while you watch TV...
It doesn't take more time to eat less. You already go grocery shopping, so next time just be more conscious of what goes into your cart.
Good luck!


Ditto! Both are very important in weight loss. It's possible to lose weight through diet or exercise but it's most effective when you do both.

[PTree15]

Ditto! Both are very important in weight loss. It's possible to lose weight through diet or exercise but it's most effective when you do both.

Couldn't agree more. I've tried the either-or method, and it hasn't worked for me. Exercise alone will make you more fit, but if you want to lose weight, it's a combination of eating less and moving more.

[AJccc4Life]

I basically agree with everyone you need a combination of both. But don't feel obligated to make dramatic changes regarding both at the same time. That could deter you. It's perfectly fine to start working on one thing and gradually start adding in the other. You can start with a general workout plan and then work on making healthier eating options as you go along.

[Fyvel]

I basically agree with everyone you need a combination of both. But don't feel obligated to make dramatic changes regarding both at the same time. That could deter you. It's perfectly fine to start working on one thing and gradually start adding in the other. You can start with a general workout plan and then work on making healthier eating options as you go along.

:yes:

Exercise doesn't have to be scheduled exercise either. Just increase your level of activity. Park farther away. Take the stairs. Get a pedometer and set a goal (wear it for a few days and figure out your average and then set your goal for higher than that). If you take the bus get off a stop early. Walk (or bicycle) to the store - even run a little bit if you can. Every little bit helps!

[broccolichick]

You may find this article interesting:

Does Exercise Really Make Us Thinner? (http://nymag.com/news/sports/38001/)

While it is not discounting the benefits of being physically fit, per se, it puts into perspective the sort of magical thinking people attribute to 60 minutes at the gym in terms of weight loss.

Additionally, it points out some overlooked facts re: exercise and weight loss, namely that people often unconsciously adjust their caloric intake to compensate for physical activity, something that is evolutionarily hard wired into us.

[almond]

I look at it this way...

I can eat whatever I want, and exercise, and I probably won't lose weight, or I can exercise as little as I want, and eat a balanced, low calorie diet, and I will most likely lose weight.

I've lost 90 lbs, so really after losing all of this weight, I'm at the point where I want to start changing the shape of my body... not just losing weight. So, my diet is just as important as my workout routine. I need to nourish my body in order to achieve the results that I want through exercise.

[Texaspice]

Both are best for your health but diet only will help you lose weight faster than exercise. To lose weight exercising you have to push your body alot harder than most people are prepared to do.
I did aerobics 5-6 times per week for one hour with weights and all I did was maintain my weight. I had to workout longer, do lots of different exercises to gain any benefit that were noticable. Of course any exercise is good - so do what you can but limiting your calories and eating a sensible whole foods diet will probably work faster.

[Clarita Osita]

Both are best for your health but diet only will help you lose weight faster than exercise. To lose weight exercising you have to push your body alot harder than most people are prepared to do.
I did aerobics 5-6 times per week for one hour with weights and all I did was maintain my weight. I had to workout longer, do lots of different exercises to gain any benefit that were noticable. Of course any exercise is good - so do what you can but limiting your calories and eating a sensible whole foods diet will probably work faster.

Texaspice, are you sure you didn't unconsciously eat more calories? Broccolichick mentioned that, and it's an issue for a lot of people. They up their exercise, but since our bodies generally don't want to lose weight (genetic programming to avoid starving), they start eating more to compensate for the extra energy burn.

Anyway, back to the original post. I think if you had to choose between more exercise vs better diet, I'd go for better diet. But, as has been stated, exercise doesn't have to be going to the gym for an hour 3 times a week. It can be walking/biking instead of driving when possible; doing squats or something while brushing your teeth; doing jumping jacks during inactive moments while cooking; parking farther away from the store/your office; etc. If you can stick to a good diet and include little bits of activity wherever possible, the benefits will be much higher than just diet alone.

If you do choose exercise as your main weight-loss strategy instead of diet, please be aware that strength-building/muscle-building exercises (like weights) can actually increase your weight - but they make you healthier at the same time. You're burning calories and strengthening your muscles (which is good for your bones), but you're also building muscle, which is heavier than fat. So in some cases, it'd be possible to be healthier but heavier. Please keep that in mind. It's not just the number on the scale that's important, but also how you look and feel.

I wish you luck! :)

[Koehnae]

:yes:

Exercise doesn't have to be scheduled exercise either. Just increase your level of activity. Park farther away. Take the stairs. Get a pedometer and set a goal (wear it for a few days and figure out your average and then set your goal for higher than that). If you take the bus get off a stop early. Walk (or bicycle) to the store - even run a little bit if you can. Every little bit helps!

QFT. I've found "accidental exercise" has been the key to helping me get my weight in check. I do the regular exercise and have eaten a (roughly) 1200 calorie a day menu (at doctor's recommendation) to try to get my weight back in check. (I was put on steroids to help heal a burn injury and gained 100+ pounds in about 6 months.) I was seeing no progress... actually gaining even more weight... until I started doing little things like arranging work projects so that I had to walk further between steps, walking in place during TV commercials, parking at the farthest spot in the parking lot, and even folding laundry and bringing each piece upstairs individually. Some of it sounds crazy, but it works!

[jAded]

It depends on the individual but I think it's estimated to be about 70% diet and 30% exercise. I think both are of equal importance for good health but diet alone does more for weight-loss than exercise alone.

I know cardio in the morning is supposed to be the best for fat-loss but when I do it early in the day I eat heaps. And not just unconciously, I used to eat something high in KJs cos I felt I earnt it which totally defeats the purpose!

It's just a pain for me cos I don't find exercise much of a chore but having to think all day about what I eat I do.

[Paraiso]

Both are equally important and when combined together it does wonders. As many adults, I am so busy to even find time to workout, so my only hope for now is watching my diet. So to me, diet is more important, though diet alone will not give me the fastest results, but that's all I can afford to do for now until I get my gym membership.:rockon: