A: Modifying diet and exercise are tools to reach an end goal. To only focus on one or the other is dichotomous thinking that makes reaching that goal more difficult than it has to be. We want to modify both to maximize their effects on our body composition. If we want to gain muscle we must challenge the muscle through routine resistance training, stimulating remodeling of that tissue. However, you cannot build a wall without bricks, so you need to consume adequate protein and calories as well.
If you want to lose fat, you have to create a calorie deficit. Research indicates that though energy balance is influenced by both dietary intake and energy expenditure (e.g. exercise), food restriction has the upper hand. Compared to exercise alone, diet changes alone have repeatedly been shown to produce more weight loss†, up to 3x as much.
If you want to lose fat, you have to create a calorie deficit. Research indicates that though energy balance is influenced by both dietary intake and energy expenditure (e.g. exercise), food restriction has the upper hand. Compared to exercise alone, diet changes alone have repeatedly been shown to produce more weight loss†, up to 3x as much.
How is this?
It is “easier” to lose weight by controlling diet, rather than just exercise alone, for several reasons:
This harks back to the old saying “you can’t out-train a bad diet”.
On a related note, taking a short break, even for a week, does not seem to negatively impact muscle or strength but can rather resensitize your body to the effects of exercise.
- You probably don’t burn as much as you think you do
- You probably eat to compensate for the exercise you did
- Your body can be very efficient at how it uses energy
- Your body can be very resistant to energy loss the longer you stay on a weight loss program
- exercising more does not result in a proportionate level of improvement (i.e. doubling your exercise does not double your results).
- Eating less is physically easier than exercising more, making it a more sustainable strategy
This harks back to the old saying “you can’t out-train a bad diet”.
On a related note, taking a short break, even for a week, does not seem to negatively impact muscle or strength but can rather resensitize your body to the effects of exercise.
† Dunn, C. L., et al. "The Comparative and Cumulative Effects of a Dietary Restriction and Exercise on Weight Loss." International Journal of Obesity, vol. 30, no. 1, 2006, pp. 112-21. ProQuest, https://ezproxy.viu.ca/login?url=https://www.proquest.com/scholarly-journals/comparative-cumulative-effects-dietary/docview/219295682/se-2, doi:https://doi.org/10.1038/sj.ijo.0803046.
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