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.