The never-ending debate: nutrition versus exercise for weight loss.
If you’ve ever gone down this rabbit hole, you’re not alone.
Some people spend a lot of time sweating it out in the gym and are not too concerned about their food. They feel exercise is the magic key to shedding pounds. Conversely (and somewhat less frequently), some people “eat clean” but rarely move their bodies.
So, which is better to focus on? And, is there a “right” in between?
Nutrition and exercise both play a role in weight loss. This article will clarify common misconceptions regarding nutrition versus exercise for weight loss and give evidence-based insights about what works for lasting results.
The Role of Nutrition in Weight Loss
Caloric balance is the basic idea behind weight loss. To lose weight, you need to burn more calories than you consume. What you eat has a huge impact on this balance. And although it’s a simple concept, it can actually be a little more complex.
Not all calories are created equally. Breaking down your calories into macronutrient goals is a more impactful way to manage your weight through nutrition.
The three macronutrients are carbohydrates, proteins, and fats. It’s possible to stay within your calorie target but undereat protein and overdo it on carbs or fats. This can disrupt weight loss or cause you to lose both muscle and fat. Not usually the goal, right?
Counting macros and eating mindfully can be helpful for portion control. Learning your hunger and fullness cues and paying attention to how much you eat may naturally keep you from eating too much. You can increase mindfulness by eating slowly, chewing thoroughly, and being aware of how your food choices impact you physically and mentally. When you have more awareness, you’re more likely to make healthier decisions and not overeat.
The Role of Exercise in Weight Loss
What role does exercise play in losing weight?
When you work out, you burn calories, which helps with weight loss. Different types of exercise require different cardiac outputs and burn different amounts of calories. The number of calories you burn will also be very specific to your body.
Figuring out the best type of exercise for you depends on your body composition goals. Cardio exercises like running or biking require more aerobic capacity and tend to burn many calories. Strength training is more anaerobic and may burn fewer calories. However, strength training helps build muscle, increases metabolism, and leads to more sustainable weight loss.
Regular daily movement is recommended to support overall health, regardless of your goals. But for weight loss, exercise has extra perks! Exercise can help increase your resting metabolic rate (RMR). This means your body will burn more calories even when you're not working out, thanks to the extra muscle mass you’ve built.
There is also some evidence that exercise can help regulate hunger hormones and help control appetite.
Comparing the Effectiveness of Nutrition and Exercise for Weight Loss
So, which is more important: nutrition or exercise?
You’ve probably heard that you can’t out-exercise a bad diet. Research shows that nutrition has a bigger impact on weight loss than exercise. Eating a balanced diet that keeps your macros in check is key to caloric balance. This aligns with a generally accepted 80/20 rule–weight loss is 80% what you eat and 20% how you move.
Clients working with WAG nutrition coaches confirm this every day.
Liz lost fat while gaining muscle mass and improving her strength in the gym. Holly joined WAG after having her second baby and lost weight while ensuring she fueled her body for daily movement and recovery and had enough milk supply to successfully breastfeed her little one.
Though exercise alone might not lead to significant weight loss, it’s still important. Studies show that exercise helps maintain weight loss and improve overall health. Combining nutrition and exercise is the best way to get optimal results.
A balanced diet gives you the right amount of nutrients and energy to support daily needs, and exercise improves your body’s ability to utilize those nutrients efficiently.
Factors Influencing Weight Loss Success
Several factors influence how successful you are at losing weight. We are each unique. Following the right nutrition and training program, body composition, metabolism, and genetics are just a few physical factors.
Beyond physiology, your behaviors also affect weight loss results. Things like:
- Adherence – how committed you are to sticking to your plan.
- Consistency – how well you stay within your targets without veering too far too often.
- Motivation – your internal drive to achieve your goal and follow your plan, even when it’s tough.
- Adaptation – how well you can overcome hurdles and challenge your limiting beliefs about reaching your goals.
If you’re serious about achieving a weight loss goal, sticking with your plan and finding your “why” to overcome difficult times is important. Because it does get challenging.
Brainstorming potential barriers ahead of time and finding ways around them can help you keep moving forward. This might mean finding a consistent time to work out that fits your schedule or making a few healthy swaps for foods you eat often.
Finding the Right Balance: Nutrition vs. Exercise
Successful weight loss ultimately means finding the right balance between nutrition and exercise.
Start with a clear picture of your goals, an understanding of what it takes to achieve them, and a plan in place. A balanced approach will fit your individual goals and preferences. For example, some people might prefer focusing more on their nutrition initially, while others may enjoy focusing on strength gains.
Here are a few strategies for creating a sustainable lifestyle for long-term weight management:
- Set a realistic goal. If you are in a consistent deficit, this may mean a goal of 1-2 pounds of weight loss per week or less.
- Utilize trusted resources and find a support network. Having people root for you or a coach in your corner is great for accountability and encouragement.
- Monitor your progress. Think about the measurements you want to track physically, mentally, and emotionally.
- Be open to adjustments. What has worked for you in the past may not be the answer now. Be willing to try new things and pivot when needed.
Remember, the goal is always to have sustainable habits that you can stick with in the long term.
Nutrition vs. Exercise: Final Thoughts
To summarize, nutrition and exercise play important roles in weight loss.
Nutrition and balancing caloric intake can have a bigger immediate impact on weight. However, exercise greatly complements metabolism, increasing muscle mass and promoting overall health.
Adopting a holistic approach that includes a balanced diet and regular exercise is optimal for long-term results. Rather than looking for quick fixes, find sustainable habits that fit your lifestyle and help you reach your overall health and fitness goals. And if you’re ready to take the next step, consider signing up for nutrition coaching to start your journey to a healthier you!
References:
- Nutrients. 2017. Dynamic Energy Balance: An Integrated Framework for Discussing Diet and Physical Activity in Obesity Prevention – Is It More than Eating Less and Exercising More? Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579698/
- Journal of Sports Sciences. 2020. The effect of exercise interventions on resting metabolic rate: A systematic review and meta-analysis. Retrieved from: https://pubmed.ncbi.nlm.nih.gov/32397898/
- International Journal of Obesity. 2017. Acute effects of exercise on appetite, ad libitum energy intake and appetite-regulatory hormones in lean and overweight/obese men and women. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5729348/
- International Journal of Obesity. 2011. Unfattening our children: forks over feet. Retrieved from: https://www.researchgate.net/publication/47718248_Unfattening_our_children_Forks_over_feet
- Progress In Cardiovascular Diseases. 2013. The Role of Exercise and Physical Activity in Weight Loss Management. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925973/
- Journal of the Academy of Nutrition and Dietetics. 2014. Diet or Exercise Interventions vs. Combined Behavioral Weight Management Programs: A Systematic Review and Meta-Analysis of Direct Comparisons. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4180002/
