Can You Lose Weight with Diet Alone?

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Video Best foods to eat to lose weight

Though you might even see some weight reduction progress by solely focusing in your food regimen, there are some downsides to think about.

Threat of weight regain

One of many main potential downsides of focusing in your food regimen alone is experiencing weight regain after a while.

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In actual fact, a current examine in adults with obese examined the results of varied train interventions on weight reduction (10).

They broke individuals into 4 teams: a calorie-restriction-only group, a energy coaching group, an endurance coaching group, and a strength-endurance group.

Every group adopted a food regimen that supplied a 25-30% calorie deficit for six months, throughout which solely the train teams carried out bodily exercise 3 instances per week.

The examine discovered that every one teams initially misplaced an identical quantity of weight, although most gained a major quantity of the burden again after 3 years.

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The exception was the strength-endurance group. These on this group stored the burden off after 3 years, suggesting that train performs an enormous function in sustaining weight reduction.

By foregoing train, you might be growing your likelihood of experiencing weight regain after a while.

You miss out on the optimistic metabolic results of train

Collaborating in common train may help burn energy, increase weight reduction, and supply different necessary metabolic advantages.

Metabolic advantages seek advice from how your physique converts the meals you eat into power. Having extra lean muscle and fewer physique fats helps your physique burn extra energy whereas at relaxation, which is advantageous whenever you’re seeking to shed extra pounds (11).

The principle metabolic results of train embrace (12, 13):

  • enhancements in muscle and bone mass
  • enhancements in insulin sensitivity, a key marker of carbohydrate metabolism
  • elevated resting metabolic fee, or what number of energy you burn at relaxation
  • the prevention of metabolic syndrome, which is a cluster of circumstances that enhance your danger of coronary heart illness, stroke, diabetes, and artery illness

Nonetheless, the precise metabolic results rely upon the kind of train carried out.

For instance, a 2015 evaluation of 66 research checked out varied remedy strategies for adults with obese, together with several types of train (14).

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They discovered that resistance train was particularly necessary for selling fats loss and supporting lean muscle mass.

Additionally, taking part in common resistance workout routines has been proven to advertise wholesome bone and muscle mass (15, 16, 17).

That is particularly necessary as you age, as each muscle mass and bone density begin to slowly decline after the age of 30 (18).

It’s additionally necessary to incorporate some endurance train, comparable to strolling, operating, biking, or swimming, as doing so has been proven to spice up coronary heart well being and reduce the chance of many ailments (19).

By passing on train, you might miss out on a few of its optimistic metabolic results.

In the long run, the very best method to weight reduction is the one you may follow. Intention to discover a type of train you take pleasure in and may follow constantly, similar to you’d together with your food regimen.


Although attaining weight reduction by specializing in food regimen alone comes with a couple of potential advantages, it’s necessary to bear in mind a few of the advantages you might miss out on by excluding train out of your routine.

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