Embarking on a weight-loss journey can feel overwhelming, especially when trying to figure out the best approach. With all the effort you're putting in, you want to make sure you're focusing on the strategies that will have the greatest impact. For example, you might be weighing the importance of diet versus exercise and wondering which one matters more for shedding pounds. We've done the research and have the answers, so you can simply take notes and get started!
Which Has a Greater Impact on Weight Loss: Diet or Exercise?
While a healthy balance of eating well and exercising regularly is crucial for weight loss, diet plays a larger role, according to Amy Goodson, MS, RD, CSSD, LD, a registered dietitian and certified specialist in sports dietetics who serves on our Medical Expert Board.
"Weight loss ultimately comes down to creating a calorie deficit—burning more calories than you consume," explains Goodson. "While exercise helps burn calories and boosts overall health, it's challenging to out-exercise a poor diet and much easier to consume more calories than you burn through exercise. Dietary changes have a more direct impact on calorie intake, making it easier to maintain a consistent deficit. Research shows that diet plays a bigger role in weight loss, whereas exercise is crucial for maintaining weight loss and improving overall fitness."
Common Misconceptions About the Roles of Diet and Exercise in Weight Loss
1. Exercise Alone Can Lead to Significant Weight Loss
Many people believe that just exercising will result in weight loss. However, they often overestimate the number of calories they burn during workouts and underestimate how many calories they consume.
2. You Can Target Fat Loss With Specific Exercises
It’s a common misconception that specific exercises can target fat loss in certain areas. In reality, fat loss occurs across your entire body, and you can’t focus on just one spot.
3. As Long as You Work Out, You Can Eat Whatever You Want
Losing weight requires more than just working out; you also need to be mindful of your diet, especially avoiding foods high in added sugar. "Some people think they can eat whatever they want as long as they exercise, but this can stall weight-loss progress," says Goodson. "For example, a margarita paired with chips and guacamole can easily undo several days of exercise."
How To Find a Healthy Balance Between Diet and Exercise for Weight Loss
For successful weight loss, Goodson recommends focusing primarily on dietary changes that create a calorie deficit. This involves practicing portion control, choosing nutritious foods, and reducing your intake of processed foods and added sugars.
"While diet is key, physical activity should still be part of the plan as it helps maintain muscle mass, boosts metabolism, and supports long-term weight maintenance," Goodson explains. "A balanced approach includes regular cardiovascular exercise, strength training, and prioritizing a healthy, sustainable diet that delivers essential nutrients without extra calories."