Eating Less Vs. Exercising & Eating Same Amount for Weight Loss

More than one-third of the adult population in the United States is obese, the Centers for Disease Control and Prevention notes. Obesity has been linked with serious medical conditions such as heart disease, stroke, Type 2 diabetes and cancer. Diets and exercise both offer the promise of weight loss to varying degrees. But the million-dollar question is whether one is better than the other.

Weight Loss 101

Burning calories is the key to losing weight. Simply put, you must burn more calories than you ingest if you wish to lose weight. If you burn 3,500 extra calories, you'll lose 1 pound. Although losing excess weight is typically beneficial, consult your physician before embarking on a weight-loss routine -- particularly if you have any health concerns -- to avoid potential risks.

Exercise Alone

Exercising burns calories. High-intensity workouts performed consistently result in high calorie expenditure. Exercise by itself can produce weight loss eventually, but even the most strenuous exercises only burn a few hundred calories. After a hard workout, you may feel ravenous or as if you deserve to treat yourself, and it only takes one meal -- sometimes one snack -- to replace every calorie you just burned. With dieting, however, the body is able to reduce calories more easily.

Only Dieting

Dieting is the more effective way of reducing calories and thus results in faster weight loss than exercise alone, MayoClinic.com notes. Plus, a balanced diet improves overall health. However, only 5 percent of dieters keep the weight off, according to the American Council on Exercise. Around 33 percent of the weight loss is regained within a year, and almost all of the dieter's weight has returned within three to five years.

Exercise and Dieting for Weight Loss

The most efficient way to lose weight and maintain that weight loss is to use a combination of dieting and exercise. Dieting reduces the number of calories ingested, and exercise burns up any calories the body does not need. This synergy leads to a noticeable reduction in weight and an increase in overall fitness.


The American Council on Exercise suggests that a reduction of meal portion by 10 to 15 percent is a good start for a diet. Eat healthy food options and be consistent. Exercise for a minimum of 150 minutes a week; find a comfortable exercise routine and then gradually increase the duration by 10 percent each week. For example, a 30-minute run will become a 33-minute run the following week. Always consult a doctor before starting or drastically changing an exercise routine.