Energy balance
Exercise training produces significant weight loss (1.5–3.5 kg) and fat loss (1.3–2.6 kg) in adults with overweight or obesity, with no significant difference between aerobic and high-intensity interval training (HIIT) when energy expenditure is equalized.
To lose weight, you need to create a caloric deficit through exercise. Both moderate-intensity continuous training (like brisk walking) and high-intensity interval training (HIIT) work equally well for weight and fat loss, provided you burn the same amount of energy. Choose the intensity that you enjoy and can sustain long-term, as adherence is key.
Exercise led to a significant weight loss (4 SR-MAs, MDs ranging from −1.5 to −3.5 kg), fat loss (4 SR-MAs, MDs ranging from −1.3 to −2.6 kg)... No difference in weight, fat, and visceral loss was found between aerobic and high-intensity interval training as long as energy expenditure was equal.
Why this rating
Based on an overview of 12 systematic reviews and 149 studies, providing high-level evidence, though some reviews were rated 'fair' quality.
Source
Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies
Alice Bellicha et al. · Obesity Reviews · 2021
DOI 10.1111/obr.13256
More from this paper
- Exercise training, particularly aerobic and HIIT, leads to significant loss of visceral adipose tissue, which may provide cardiometabolic health benefits.Good
- Resistance training reduces the loss of lean body mass during diet-induced weight loss, particularly in older adults with obesity.Moderate
- Exercise training has no significant effect on weight maintenance (prevention of weight regain) after an initial weight loss phase.Limited
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