Mixed

Long-term combined diet and exercise interventions produce significantly greater reductions in body weight, fat mass, and cardiovascular risk factors than either diet or exercise alone.

To lose the most weight and improve heart health over the long term (1+ years), you must combine dietary changes with physical activity. Do not rely on exercise alone; diet is actually more effective for weight loss than exercise by itself. However, adding exercise to your diet gives you the best possible results for both your waistline and your blood pressure/lipids. Aim for a sustainable caloric deficit and regular moderate-to-vigorous activity (aerobic and resistance) for at least a year.