Mixed
Combining a reduced-calorie diet (1,500 ± 200 kcal) with moderate aerobic exercise produces significantly greater reductions in BMI, waist circumference, and body fat percentage compared to diet alone in overweight/obese women.
To lose fat and improve body composition, do not rely on diet alone. Combine a moderate caloric deficit (around 1,500 kcal) with regular moderate exercise (like brisk walking or cycling for 30+ minutes, 3-5 times a week). This combination is significantly more effective for reducing body fat and waist size than dieting by itself.
A combination of a reduced-calorie diet with exercise may successfully reduce weight, BMI, WC and body fat levels.
Why this rating
Randomized controlled trial with a reasonably large sample size (n=206) and clear statistical significance, though limited by short follow-up.
Source
Effects of an Intervention and Maintenance Weight Loss Diet with and without Exercise on Anthropometric Indices in Overweight and Obese Healthy Women
Eleni Andreou et al. · Annals of Nutrition and Metabolism · 2011
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