Mixed
Combining caloric restriction with aerobic exercise yields superior cardiometabolic improvements (insulin sensitivity, LDL cholesterol, diastolic blood pressure) compared to caloric restriction alone, even when both interventions produce identical reductions in body fat and visceral adiposity.
If you are trying to lose weight to improve your metabolic health, do not rely on diet alone. You must add regular aerobic exercise (like brisk walking, running, or cycling) to your routine. Even if you lose the same amount of fat as someone who only diets, adding exercise will significantly improve your insulin sensitivity, lower your bad cholesterol (LDL), and reduce your diastolic blood pressure. Aim for about 45-50 minutes of moderate-to-vigorous aerobic activity, 5 days a week.
Despite similar effect on fat losses, combining CR with exercise increased aerobic fitness in parallel with improved insulin sensitivity, LDL cholesterol, and diastolic BP. The results lend support for inclusion of an exercise component in weight loss programs to improve metabolic fitness.
Why this rating
Randomized controlled trial with a relatively small sample size (n=35) but rigorous metabolic control and objective measurements.
Source
Caloric Restriction with or without Exercise
D. Enette Larson‐Meyer et al. · Medicine & Science in Sports & Exercise · 2009
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