Research
Mixed
Combining energy restriction with resistance or mixed exercise training is more effective for reducing body fat and preserving/increasing muscle mass than energy restriction alone.
To lose fat without losing muscle, combine a moderate calorie deficit with resistance training (2-3 times per week) and/or mixed exercise. Ensure you are eating enough protein (1.1-1.7 g/kg body weight). This combination yields the best body composition changes, superior to diet or exercise alone.
GoodSupportsHIGH confidence
The results highlighted the fact that the combination of energy restriction with resistance training or mixed exercises and high protein intake had the most effective results... Energy restriction alone was less effective and tended to decrease muscle mass. Muscle mass increased significantly only with mixed exercises
Why this rating
Based on analysis of multiple intervention groups in a study of overweight/obese adults aged 55-70.
Source
Non-pharmacological approaches to obesity – a concise review
Luminita-Georgeta Confederat et al. · Balneo and PRM Research Journal · 2024
DOI 10.12680/balneo.2024.668
narrative_reviewCited 1×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Macronutrient composition (carbohydrate vs fat vs protein ratios) does not significantly impact weight loss outcomes when total caloric intake is controlled, provided the diet is sustainable.Strong
- Caloric restriction interventions produce significant short-term weight loss but are associated with significant weight regain and increased hunger/appetite over the long term (12+ months).Good
- Physical activity, particularly resistance and mixed exercise, reduces visceral adipose tissue more effectively than caloric restriction alone.Good
Related findings · Mixed
- Bariatric surgery (VSG and RYGB) is the most effective and sustainable treatment for obesity, producing marked and sustained weight loss that non-surgical interventions cannot match.Strong
- Severely protein-deficient diets (2–3% energy) induce lean body mass loss and metabolic imbalance, whereas adequate protein intake (0.66 g/kg/d minimum) is a prerequisite for maintaining muscle, bone, and physiological function.Strong
- For patients with Class III obesity (BMI >39.9 kg/m2), metabolic bariatric surgery (MBS) is significantly more effective than any currently approved medication, with BilioPancreatic Diversion (BPD) showing the highest estimated weight loss.Strong
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