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
narrative_reviewCited 1×
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