Diet vs Exercise: Which Is More Important For Weight Loss?

Published On:

Diet or Excercise has been a dilemma for a long time. People either overexert themselves in the gym or starve themselves, where neither of them is beneficial.

Diet and exercise are the two pillars of a long-term weight-loss strategy. Losing weight might just be a fool’s errand without them. However, from the two, which one do you believe will rank higher in weight loss?

In this article, we see the perks and cons of diet and exercise individually and which ones are better for weight loss.


Importance of Diet for Weight Loss:

Healthy Diet

You should be on a low-calorie diet to lose weight, which means your body needs to spend more calories than you intake. It could be accomplished by consuming fewer calories and increasing caloric expenditure through regular exercise or mixing the two.

Although both nutrition and exercise seem crucial for weight management, it is usually easier to monitor your calorie consumption by changing the diet than it would be to burn substantially extra units by exercising.

This could explain why the 80/20 rule, which asserts that fat loss is achievable through an 80% diet and 20% workout, has been so widespread.

If you want to lose 300 calories a day, for instance, you simply eat 200 fewer calories (80 percent) by choosing relatively low-calorie dishes, small portion sizes, and fewer snacks. Then all you have to do is burn 100 calories (20%) through exercising.

This is a more convenient option for many folks than attempting to lose 500 calories every day through the workout. Trying to burn so many calories on a regular schedule necessitates a lot of movement, which in itself is hard to manage, physically demanding, and seldom consistent.

To burn 300 calories, a person weighing around 70 kg would need to run on the treadmill for approximately 1 hour at a moderate intensity. Meanwhile, they could also save consumption of 300 calories by eschewing a Starbucks speciality drink.

Focusing on eating whole, less processed foods that contain high amounts of fibre, nutrients, and essential fats is a simple approach for managing daily caloric intake and encouraging weight reduction without monitoring calorie counts.

People who consume a nutrient diet are more likely to lose weight because they are less likely to binge eat. Often paired with exercising, a high-protein and nutrient diet can aid in the development of muscle mass. Lean muscle aids fat loss by allowing you to burn calories all through the day.

Some food options which are high in protein, essential fats and have high nutritional content are:

  • Black Beans
  • Corn
  • Salmon
  • Potatoes
  • Broccoli
  • Cauliflower
  • Eggs
  • Beef
  • Chicken Breasts
  • Oats

And more…


Importance of Exercise for Weight Loss


Exercising can help you lose weight in several ways.

Resistance training involves maintaining and building muscle mass that can raise your energy metabolism rate over time, allowing you to shed more pounds even when you’re not exercising. A solitary resistance training workout can also boost your body’s metabolism for 24 – 72 hours.

Aerobic activity, such as jogging, running, or cycling, can help to burn a considerable lot of calories in a short time if done at a medium to high intensity for 40 minutes at least.

Regular physical activity may indeed aid in appetite management by controlling blood sugar and insulin levels. This could help you avoid binging and nibbling. On the other hand, intensive activity can stimulate hunger and raise the potential for injury, so it’s preferable to work out in balance.

Lastly, frequent exercise allows you to have much more freedom with your diet by eliminating additional calories and raising your body’s metabolism, allowing losing weight more fun and less constraining.


Why Is Diet Better Than Excercise?

In our opinion, the diet has been the more practical option than exercising. And, here’s why:

Exercise alone wouldn’t make a difference.

Exercising by itself can lead to considerable weight reduction, according to research, because many of us unconsciously counter the calories we spend by becoming more fit and healthy.

Our instinctive food patterns can readily undermine even the most demanding daily exercise regime, whether it’s in the form of binge snacking or fast food selections.

To counteract temptation, vow to maintain a daily journal that records every calorie you take.  This would make your meal selections a lot easier and show any regions that you can enhance right away.


Exercise makes you hungrier.


Daily exercise has already been mentioned as a way to stimulate intuitive eating behaviors. This has been supported by studies that have verified that regular exercise boosts hunger and body metabolism.

Research has shown that people who follow strict training regimens also tend to raise their calorie consumption simultaneously, offsetting the benefits of their exercise over the period. To combat this, start your fitness journey by restricting the meals to enhance the efficacy of your activity.

Bear in mind that being hungry is an unavoidable repercussion of weight loss and altering your dietary behaviors.

Furthermore, if you raise the regularity or severity of your activities, you must consider increasing your calorie consumption while also controlling the snacks and meals throughout the day.


Food is the source of energy that propels exercise.

Many individuals misinterpret the connection between exercise and diet, yet the principle stands that the latter is the primary fuel source for the former. It’s hard to exercise successfully and lose weight if you don’t eat enough calories, have enough energy, and eat the proper nutrients.

You may take advantage of these phenomena by making sure you’re consuming the proper diet to keep your energy levels up. Bananas and lean white meats, for example, are both fantastic natural sources of energy that can enable you to achieve your fitness goals and lose some weight steadily.


Diet plays a role in short-term weight reduction as well.

weight reduction

Up to this point, we’ve concentrated on long term perspective for results, but we now are in a time when advanced technologies and the fast pace of modern society has rendered us restless.

This fuels the desire for instant gains, yet food remains the single most important aspect in achieving quick weight management. This is a basic weight-loss principle, so following it will save you effort and help you reach your objectives faster.

It should assist you in establishing these goals, as you seek to limit your calorie consumption responsibly and in a manner that will allow anyone to lose some weight rapidly over time.


Obesity levels are rising despite the increased physical activity.


The proportion of people who exercised climbed considerably throughout the United States from 2001 to 2009. Furthermore, around the same time period, the prevalence of overweight and obesity across US individuals increased, demonstrating that exercising alone is unable to control weight gain or the establishment of chronic disorders.

This is a challenging task to overcome, but it really is possible if you analyse the caloric contents of each snack or meal you eat. It will really help you to manage the intake of saturated fat and sugars you consume daily, increasing overall health and maximising the benefits of any activity you perform.

Infact, Exercise and diet must be used together for optimal, long-term weight reduction and management.

In addition, one study found that coupling moderate calorie reduction with exercising was perhaps the most effective approach to lose some weight.

When compared to exercising alone, putting the two together resulted in over five times significantly better weight loss in certain situations. Another study discovered that weight loss programs that included both diet and activity had considerably better long-term results than programs that only changed food or exercise.

Finally, integrating dietary adjustments with regular physical activity can lead to weight loss in a much more significant and long way.


You May Also Like To Read:

7 Day GM Diet Plan For Weight Loss | Indian Version

How To Use Apple Cider Vinegar For Weight Loss?



Reducing calories seems to be more beneficial than upping exercise in order to lose weight.

To lose some weight, you need to consume less calorie-containing food than you exert. For the most part, it’s more important to cut calorie consumption than it would be to burn calories from excessive exercise.

That’s why restricting calories from diet modification is much more beneficial for weight reduction. However, by combining both of them, reducing calories in food and caloric burn through exercise, can help people lose weight faster.

Leave a Comment