Energy balance
Combining calorie-restricted diets with regular physical exercise produces superior and more sustainable weight loss compared to diet or exercise alone.
To lose weight and keep it off, you must combine a reduced-calorie diet with regular exercise. Aim for a 500-1000 kcal daily deficit and 200-300 minutes of moderate exercise per week. Don't rely on exercise alone for initial loss; use it to help you stick to your diet and maintain your weight long-term. Choose a diet style you enjoy to ensure compliance.
Regular physical exercise enhances the efficiency of diet through increase in the satiating efficiency of a fixed meal, and is useful for maintaining diet-induced weight loss. A meta-analysis by Franz found that by calorie restriction and exercise, weight loss of 5–8.5 kg was observed 6 months after intervention. After 48 months, a mean of 3–6 kg was maintained.
Why this rating
Supported by multiple meta-analyses (Franz, Miller) and RCTs cited in the text.
Source
Diet and exercise in management of obesity and overweight
Kwong Ming Fock et al. · Journal of Gastroenterology and Hepatology · 2013
DOI 10.1111/jgh.12407
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