Mixed

Combining moderate-intensity physical activity with caloric restriction enhances fasting fat oxidation, which is the strongest predictor of improved insulin sensitivity in obese individuals, yielding greater benefits than either intervention alone.

To maximize insulin sensitivity, do not rely on diet or exercise alone. Combine a moderate caloric deficit (500-1000 kcal/day) with regular moderate-intensity exercise (4-6 days/week, 40 minutes, 60-75% max heart rate). This combination significantly outperforms either strategy in isolation by enhancing your body's ability to oxidize fat, which directly drives improvements in how your body handles insulin.