Energy balance

Physical activity alone produces modest body weight loss (<3% of initial body weight), but when combined with dietary restriction, it significantly enhances total weight loss compared to either intervention alone.

If your goal is significant weight loss, do not rely on exercise alone. The science shows exercise typically moves the needle by less than 3% of your body weight on its own. To see real results, combine physical activity with dietary changes. Exercise is most effective when it supports a caloric deficit, not when it stands alone.