Exercise versus Diet for Lengthy-Term Weight Reduction Success


Weight Loss Tips That Go beyond Just Diet and Exercise

Video taken from the channel: The Doctors

Exercise vs Diet for Long-Term Weight Loss Success. “Eat less, move more.”. This is the advice typically given to those seeking the simplest method to lose weight and achieve a base level of health and wellness. For decades, researchers, fitness professionals, and casual gym goers have long known that both diet and exercise play a role in maintaining healthy body weight. “Statistics show that a regimen of diet and exercise alone has about a 95% fail rate when it comes to keeping the weight off long term. Weight-loss surgery gives patients a fighting chance to beat.

Diet & Weight Management While on Dialysis Managing High Potassium While on Dialysis. Diet vs. Exercise: The Truth About Weight Loss. not just for a week or a month, but for the long-term.

Of these people, 89% use a combination of diet and exercise, although 10% have had success using diet alone and 1% used exercise alone. However, research shows that the combination of exercise and diet is more effective than diet alone. Furthermore, while diet alone helps you lose weight, it is exercise that improves your physical fitness.

Dietary changes motivated by a desire to lose weight often lead to reduced intake of simple carbohydrates and saturated fats, foods with established adverse health effects. As for exercise, increasing one’s daily activity is associated with many positive cardiovascular, musculoskeletal, and mental health benefits. Regarding pre-treatment diet self-efficacy, Prochaska et al. (1992) found that pre-treatment scores on a measure of diet self-efficacy, the Weight Efficacy Lifestyle Questionnaire (WEL; Clark et al., 1991), predicted weight loss among participants in a worksite weight loss program, but accounted for a very small proportion of the variance. “As a rule of thumb, weight loss is generally 75 percent diet and 25 percent exercise. An analysis of more than 700 weight loss studies found that people see the biggest short-term results when they eat smart.

On average, people who dieted without exercising for 15 weeks lost 23 pounds; the exercisers lost only six over about 21 weeks. Much has been made of the recently published results of the DIETFITS (Diet Intervention Examining the Factors Interacting with Treatment Success) study. Most of the headlines emphasized the fact that the two diets involved — low-fat and low-carb — ended up having the same results across almost all end points studied, from weight loss to lowering blood sugar and cholesterol. As to weight loss maintenance after 1 y, diet and exercise also resulted in 20% greater weight loss than diet alone: −6.7±8.3 vs −4.5±11.3 kg, p =0.058 (Figure 2).

“A combination of diet and exercise is best at any stage of weight loss,” says Mathenny. “Exercise should be a mix of strength training and cardiovascular training, not just cardio.

List of related literature:

Nevertheless, in a study with opposite results, Donnelly et al. investigated the effects of very-low-calorie diet and physical-training regimens (diet only, diet plus endurance exercise, diet plus weight training, or diet plus endurance exercise and weight training) on body composition in obese females.

“Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease” by Victor R. Preedy
from Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease
by Victor R. Preedy
Springer New York, 2012

Exercise Vs. Active Living Most experts speak of how exercise is less important than diet in the weight loss battle, and that’s true in the short term.

“Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.” by Stephen Guise
from Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.
by Stephen Guise
Selective Entertainment, LLC, 2016

I mentioned back in Chapter 7 that a great deal of research has suggested that the primary benefit of exercise is in maintaining weight loss, as it tends not to help much during the diet.

“The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting” by Lyle McDonald
from The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting
by Lyle McDonald
Lyle McDonald, 2005

Regardless of the weight-loss plan, most diets modestly reduce body weight and cardiovascular risk factors, but people who adhere to the diet over the long term have greater weight loss and risk factor reductions.41 The problem is most dieters struggle to adhere to restrictive eating plans.

“Sports Nutrition for Health Professionals” by Natalie Digate Muth, Michelle Murphy Zive
from Sports Nutrition for Health Professionals
by Natalie Digate Muth, Michelle Murphy Zive
F.A. Davis Company, 2019

Wing found that only 2 of 13 studies showed significantly greater initial weight losses for the combination of diet plus exercise versus diet alone, and only 2 of 6 studies with follow-ups of one or more years showed significantly better maintenance of lost weight for diet plus exercise versus diet alone.

“Handbook of Psychology, Health Psychology” by Donald K. Freedheim, Irving B. Weiner, John A. Schinka, Arthur M. Nezu, Wayne F. Velicer, Christine M. Nezu, Alice F. Healy, Pamela A. Geller, Robert W. Proctor
from Handbook of Psychology, Health Psychology
by Donald K. Freedheim, Irving B. Weiner, et. al.
Wiley, 2003

Both studies employed low­fat, high­carbohydrate diets (30% of energy from fat, 10% from saturated fat) in combination with physical activity to achieve the goal of weight loss.

“Present Knowledge in Nutrition” by John W. Erdman, Jr., Ian A. MacDonald, Steven H. Zeisel
from Present Knowledge in Nutrition
by John W. Erdman, Jr., Ian A. MacDonald, Steven H. Zeisel
Wiley, 2012

Effect of an energy-restrictive diet with or without exercise on lean tissue, resting metabolic rate, cardiovascular risk factors, and bone in overweight postmenopausal women.

“Nutrition in the Prevention and Treatment of Disease” by Carol J. Boushey, Ann M. Coulston, Cheryl L. Rock, Elaine Monsen
from Nutrition in the Prevention and Treatment of Disease
by Carol J. Boushey, Ann M. Coulston, et. al.
Elsevier Science, 2001

Exercise, when combined with dietary therapy, results in more weight loss than with either therapy alone but most obese patients find it difficult to start a regular exercise program until they have lost first some weight from dieting.

“Principles of Diabetes Mellitus” by Leonid Poretsky
from Principles of Diabetes Mellitus
by Leonid Poretsky
Springer US, 2010

Significant weight loss when not dieting or weight

“Fundamentals of Sleep Medicine E-Book” by Richard B. Berry
from Fundamentals of Sleep Medicine E-Book
by Richard B. Berry
Elsevier Health Sciences, 2011

Finally, the third post-1995 study that compared diet only to diet plus exercise also found no significant long-term differences in weight loss for these two interventions (Wadden et al., 1997, 1998).

“Handbook of Obesity Treatment” by Thomas A. Wadden, Albert J. Stunkard
from Handbook of Obesity Treatment
by Thomas A. Wadden, Albert J. Stunkard
Guilford Publications, 2004

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I have already used this specific guide for some days already as well as the results are amazing. They provide me a lot of energy as well as control my desire for food, yet I do NOT quit when they wear off which I enjoy, and they also don`t make me jittery. I did absolutely nothing special on my diet weight and I still find a way to dropped my bodyweight to 7 pounds. Find a right program is not easy, you can discover by Google. Weight program’s name is Peyton Huno†az
    good luck

  • Last year I weighted 240 lbs. I decided to lose weight towards the end of the year but I wasn’t really constant. I would still eat junk food 3 times a week or I would reward myself with a huge unhealthy meal after a week of healthy eating and exercising. Surprisingly I lost weight but it wasn’t much. 3 weeks ago I began this new diet and I’ve been very constant. No more junk food or cheat days! I am happy to report that I’ve lost 15 lbs since! My current weight is now 220 lbs and my goal weight is 150 lbs. everyone can do it, you just need to work hard and keep constant!