Diet or Exercise:
Many people believe that exercise alone can help them lose weight, but experts say diet plays the bigger role. According to Dr. Jeffrey Sadowsky, a wellness specialist, “You can work out as much as you want, but if your diet is poor, you won’t see major results.” Cutting down calories through healthy eating is more effective than relying only on workouts.

Diet or Exercise:

Studies show that diet changes have a stronger impact on fat loss than exercise alone. Simple steps like avoiding bread, butter, and sugary drinks can help reduce daily calorie intake by 500 calories — the same amount many people burn after an hour of intense exercise. Nutrition experts agree that food choices, portion control, and meal timing affect hormones and metabolism, which influence hunger and fat storage.

However, once you lose weight, exercise becomes vital for maintaining it. Physical activity improves blood circulation, strengthens muscles, reduces stress, and increases energy levels. Fitness expert Andrea Marcellus says the best exercise depends on your goals — whether it’s muscle building, fat loss, or improving endurance. Progressive strength training, interval workouts, and even brisk walking can make a big difference if done consistently.

For beginners, experts advise starting slow and increasing intensity gradually to prevent injury. Overtraining or exhausting workouts often lead to overeating, which can reverse progress.

Can you lose weight without exercise? Yes through diet alone, says Dr. Sadowsky. But combining diet and exercise gives the best long-term results. Resistance training, for example, helps maintain muscle while burning fat, keeping metabolism active.

Ultimately, the healthiest and most sustainable way to lose weight is to eat clean, move regularly, and stay consistent. As Marcellus notes, “It takes about two months to turn good habits into lasting results. Find foods and workouts that make you happy that’s the real secret to lasting weight loss.”

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