Fitness

Doctors Reveal Whether You Really Need To Exercise To Lose Weight

Published

1 year ago

January 28, 2025

Doctors Reveal Whether You Really Need To Exercise To Lose Weight

It’s been a hotly debated topic for years: Is focusing on your diet or your workout regimen better when you’re trying to lose weight? While research over time has generally found that dietary changes will have a larger impact on your weight than exercise alone, health experts still stress the importance of exercise in a holistic weight loss program—and here’s why.

On its own, “exercise is not a very effective tool for weight loss,” says Alexandra Sowa, MD, an internal medicine doctor specializing in preventative health, nutrition, and obesity medicine and the author of the forthcoming book The Ozempic Revolution. “But exercise is still important for cardiovascular health, overall longevity, and cognitive health.”

To simplify things, Mir Ali, MD, the medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California, says to consider this comparison: A 155-pound adult will burn about 200 calories doing a 30-minute low-impact aerobics class. A tall Starbucks mocha is nearly 300 calories. Based on the math alone, you’d have more impact on your weight loss efforts—and save more time—by simply skipping the mocha.

Research has had similar conclusions. One scientific review concluded that doing consistent moderate-intensity aerobic exercise, like walking for 30 minutes a day, five days a week, likely won’t lead to any significant weight loss in most people without dietary changes. Another older scientific analysis of six studies in the Journal of the Academy of Nutrition and Dietetics found that people who focused on diet and exercise to lose weight didn’t end up dropping more pounds in a six-month period than people who solely altered their diet.

Exercise isn’t completely meaningless when it comes to weight loss, though.

In fact, some data suggest that a combination of dietary changes and exercise is superior to help you drop pounds. “The majority of weight loss involves diet, but exercise plays a role,” says Dr. Ali. “It can help support weight loss, and maintain your metabolism.” But if you don’t tweak your diet first and foremost, you likely won’t see notable results, he notes.

Also, exercise may make more of a difference in your waistline over the long term. That same study in the Journal of the Academy of Nutrition and Dietetics that found exercisers and dieters lost similar amounts of weight after six months did determine that people who focused on combining diet and physical activity lost more weight over a year than interventions based on diet or physical activity alone.

“Exercise is still important for cardiovascular health, overall longevity, and cognitive health.”

Working out beyond what’s recommended may have an impact, too. One study found that people who burned at least 400 to 500 calories a workout, five or more days a week, experienced weight loss without nutrition interventions. That’s why you may notice that you slim down if you’re, say, training for a half marathon or distance bike race.

Exercise can also help prevent weight gain and support weight maintenance once you reach your goal weight, Dr. Sowa says. That’s why she suggests that her patients “get into the habit of exercise to maintain weight loss and improve long-term health.”

Meet the experts: Mir Ali, MD, is the medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California. Michael Snyder, MD, is the director of the Denver Center for Weight Loss and Bariatric Surgery Foundation and a medical advisory team member at FuturHealth. Alexandra Sowa, MD, is an internal medicine doctor specializing in preventative health, nutrition, and obesity medicine and the author of the forthcoming book The Ozempic Revolution.

Whether strength training is more impactful for weight loss than cardio is still up for debate.

Strength training is generally seen as a wise move because it helps to build muscle mass. The more muscle you have, the harder your body works at rest to burn calories, Dr. Ali explains. It’s also important to focus on increasing muscle mass as you lose weight because your body tends to lose lean muscle mass along with fat. Not only can that mess with your overall strength, it can also lower your metabolism, so you end up not burning as many calories at rest as you did in the past, Dr. Ali adds.

Of course, exercise of any sort still burns calories, and that shouldn’t be minimized. “But exercise can also increase feelings of hunger,” Dr. Ali notes. So, if you’re not being mindful of your diet while working out, you may end up taking in the same amount of calories that you burned during your workout or even more.

When paired with nutrition changes, a workout regimen that prioritizes resistance training and includes some aerobic activity is the sweet spot for weight loss.

Something else to consider: Doctors who prescribe weight loss medications usually recommend that you don’t go overboard with cardio when you’re taking something like Ozempic. Among other things, the medications tend to lower your blood sugar and exercise has a similar impact. Having blood sugar that’s too low raises your risk of uncomfortable symptoms like a rapid heartbeat, shaking, and feeling weak. “If you overdo it with aerobic exercise, it can lower your sugar further,” Dr. Ali says. “However, the point of excessiveness is different for each person.” Meaning, some cardio is probably fine. But training for a marathon while taking Ozempic may be something to discuss and plan for with your physician.

One 2022 scientific review published in the journal Obesity Reviews found that a mix of resistance training and calorie restriction was the most effective at reducing body fat compared to these interventions on their own. However, the researchers also found that a combination of resistance training and aerobic exercise also lead to “significant results.” Worth noting: Resistance training alone was also the most effective for increasing lean mass.

A 2021 analysis of 12 reviews and 149 studies also found that aerobic exercise and HIIT workouts were effective at weight management, while resistance training helped lower the odds of lean muscle mass loss while people lost weight. “These findings show favorable effects of exercise training on weight loss and body composition changes in adults with overweight or obesity,” the researchers concluded.

How To Lose Weight Effectively—Beyond Your Exercise Routine

Doctors recommend these tips whether you’re losing weight with or without medical intervention (say, with the help of a weight loss medication). Experimenting with all of the tips below can help you achieve noticeable and lasting weight loss results—and complement a workout plan too.

1. Prioritize protein.

Everyone should be eating protein, but Dr. Sowa says it’s “very, very important” when you’re on a weight loss journey. “It’s satiating and fills you up,” she says. Protein also helps to prevent muscle loss as you lose weight—a common issue—and to improve your muscle mass, she says.

Everyone’s protein needs are slightly different, but the bare minimum recommendation is 0.35 grams of protein per pound of body weight every day if you’re not active, according to The Academy of Nutrition and Dietetics. But many doctors say you’ll likely need more, especially if you’re active and strength training. That can put you more at something like 0.73 to 1 grams of protein per pound of body weight (or about 30 to 35 grams of protein per meal), per the National Academy of Sports Medicine.

2. Ramp up your fiber intake.

Fiber has a lot going for it. “Fiber slows digestion, keeps you feeling full, and helps regulate blood sugar levels,” says Michael Snyder, MD, director of the Denver Center for Weight Loss and Bariatric Surgery Foundation and medical advisory team member at FuturHealth. That translates to you feeling fuller, longer after meals and makes it less likely you’ll overeat.

The U.S. Dietary Guidelines for Americans recommend that adult women have 22 to 28 grams of fiber a day, but most Americans aren’t getting that. Consider incorporating fiber-rich foods like fruits, vegetables, whole grains, and legumes into your diet. (Just ramp up your fiber intake slowly, or you’ll end up dealing with uncomfortable bloating and gas.)

3. Get plenty of quality sleep.

Sleep hasn’t been a huge focus with weight loss in the past, but doctors swear it’s a crucial element. When you don’t get enough sleep, your body craves more energy—and that can cause you to reach for more food, Dr. Sowa says.

Dr. Snyder agrees: “Poor sleep disrupts hunger hormones, leading to overeating.”

Everyone’s sleep needs are slightly different, but it’s generally recommended that adults get seven hours of sleep or more a night.

4. Cut out sugary beverages.

Sugary drinks like sodas and sweet teas are packed with simple carbohydrates and add empty calories to your day, Dr. Ali says. If sugary drinks are a regular part of your life, “your body will use those simple carbohydrates as a fuel source rather than burning fat for fuel,” Dr. Ali explains.

These drinks can also mess with your blood sugar, which can cause you to have energy crashes, making you more prone to overeating, Dr. Snyder says.

5. Practice mindful eating habits.

It’s practically inevitable that you’ll have to eat in front of your computer at some point or that you’ll want to be entertained during dinner. But doing your best to focus on the food in front of you vs. your Instagram feed, and how your body feels while you’re eating can go a long way toward keeping you from overeating, Dr. Ali says.

Among other things, research has shown that mindful eating can help lower the risk of emotional eating. “If you’re more aware about what you’re taking in, you’re more likely to eat better,” Dr. Ali says.

6. Stay well hydrated.

Don’t sleep on the power of hydration. “Not getting enough fluids will make you feel more tired and rundown,” Dr. Ali says. Having enough fluids can also help you to feel fuller, longer and lower the odds you’ll overeat, he says.

Doctors generally recommend that you aim to have your pee be a pale yellow color—that indicates that you’re well hydrated. But if you want a more definitive guide, the U.S. National Academies of Sciences, Engineering, and Medicine recommends that women aim to have 11.5 cups (2.7 liters) of fluids a day from foods and drinks.

7. Make your stress management plan as foolproof as possible.

Some stress is inevitable in life, but being chronically frazzled isn’t great for your weight loss efforts. “Chronic stress increases stress hormone levels, which can lead to weight gain and dietary de-regulation,” Dr. Snyder says.

Research shows that stress ramps up the levels of the hunger hormone ghrelin in your body, stimulating your appetite and encouraging you to eat more than you might have if you were feeling more zen.

8. Add in plenty of vegetables at every meal.

Vegetables usually contain plenty of fiber, which is useful for weight loss, as mentioned. But Dr. Sowa notes that they’re also a great way to fill up while getting in plenty of nutrients. “Vegetables are a wonderful low-calorie, high-density food,” she says.

They can also help crowd out less healthy foods from your plate, Dr. Ali says. He just suggests focusing on high-fiber, lower starch vegetables for weight loss.

9. Swap out refined grains for whole grains.

Quick primer: Refined grains have a lot of nutrients removed and include things like white pasta and white bread. Whole grains have plenty of nutrients and include things like whole wheat, oats, and quinoa.

“Whole grains have more fiber, have a lower effect on blood sugar, are more nutrient-dense, and give longer appetite satisfaction and sustained fullness,” Dr. Snyder says.

Again, doctors stress the importance of continuing to exercise when you’re on a weight loss journey. “You still want to be active,” Dr. Ali says. “You want to at least maintain the activity that you’re already doing, and ideally increase it.”

Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.

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Fitness

How much exercise is enough? A local doctor says you only need 15 minutes a day – WTOP News

Published

32 minutes ago

February 28, 2026

Press Room

How much exercise is enough? A local doctor says you only need 15 minutes a day – WTOP News

Exercise is part of a healthy lifestyle and its benefits are well known and have been for a long time. What is only recently proven by doctors is just how much exercise makes a difference for one’s longevity.

By now, most people understand that exercise is part of a healthy lifestyle; its benefits are well known and have been for a long time. What is only recently proven by doctors is just how much exercise makes a difference for one’s longevity.

For most people who sit at desks or behind the wheel all day, the problem is often finding time to work out. The good news, according to Dr. Julie Chen, an internal medicine and lifestyle medicine doctor at Kaiser Permanente in Gaithersburg, is that a daily exercise routine can be broken down into brief segments.

“The general recommendation is for 150 minutes of moderate activity per week,” Dr. Chen said. “So that is roughly about 30 minutes a day, five days a week. But the important point is it does not have to all be done at once. You can break it up into shorter segments of exercise and still get the same great benefits.”

And those benefits can be tremendous. Chen said that studies have shown going from no exercise a day to only 15 minutes of total exercise a day can “can actually decrease their risk of death, death from all causes, by about 14%.”

“Any movement is actually better than being sedentary,” she said.

Movement can be divided up into short segments throughout the day instead of in one long, strenuous workout and it can still offer the same reductions in the risk of certain diseases.

Now, you might understand there are benefits of exercising for short periods of time, several times per day; but you might be wondering how you can get in the gym several times a day.

Chen advocates for what she calls “exercise snacks” — “small bursts of physical activity that you can get in, two to three minutes at a time throughout the day.”

For example, taking the stairs or doing squats while putting groceries away, walking around the office on a phone call or planking while your dinner is in the microwave. Chen said try to do whatever it takes to get a few minutes of movement in a few times a day.

Chen is also a big fan of fitness apps, including the ones that come built into our smartphones and watches: “Studies have shown that that is really motivating that you can actually track your progress in your app. You can see your trends.”

“Consistency is a really big goal of this effort, and so if you look at your trends over time, that’s going to be a really rewarding aspect of trying to improve your health,” she added.

Beginning an exercise regimen doesn’t need to be complicated or time-consuming. You don’t need to splurge on workout clothes or a gym membership; you just need a few minutes, several times a day, to start reaping the benefits.

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Fitness

Adults hop on viral ‘rebounding’ trend to make exercise fun again — ‘I feel like a kid’

Published

13 hours ago

February 27, 2026

Press Room

Adults hop on viral ‘rebounding’ trend to make exercise fun again — ‘I feel like a kid’

Forget boring home workouts, on-demand HITT classes and cold winter runs.

The latest wellness trend bouncing around TikTok involves a workout you might not even realize you’re doing, and that’s the point. It’s called rebounding. This low-impact exercise involves jumping on a mini fitness trampoline — called a rebounder — to get your heart pumping and support lymphatic drainage.

On Amazon, this best-selling model is currently on sale for just $129. It measures in at just 40 inches, making it ideal for small spaces while still offering room for an adult to jump, squat and jog in place. Users swear it gives them a seriously effective full-body workout, and many remark that it’s “so much fun” to use.

Clinical trials also back the benefits: a 12-week rebounding program for overweight women showed significant improvements in body composition as well as a decrease in diastolic blood pressure.

Ready to jump on the rebounding trend, too? You’d better hop on this Amazon deal fast.

Amazon

This sleek rebounder by BCAN is sturdy and easy to set up, thanks to pre-assembled bungees and simpel video tutorial.

Reviewers say it’s completely changed their workouts, with one remarking they “feel like a little kid again.” Others have also noted it’s much easier on their joints than higher-impact exercises.

“It absorbs impact well and allows for a nice, smooth rebound that is gentle on the joints, making it perfect for a low-impact cardio workout,” one person explained. “Whether I’m doing high-intensity intervals or simply bouncing for fun, the movement feels fluid and responsive.

The BCAN model features an upgraded handlebar for added stability. It’s 8mm premium bungee — with a durable woven outer layer and a 350-strand natural latex core — delivers smooth, quiet bounces, so you can enjoy your workout without disturbing others.

This article was written by Miska Salemann, New York Post Commerce Writer/Reporter. As a health-forward member of Gen Z, Miska seeks out experts to weigh in on the benefits, safety and designs of both trending and tried-and-true fitness equipment, workout clothing, dietary supplements and more. Taking matters into her own hands, Miska intrepidly tests wellness products, ranging from Bryan Johnson’s Blueprint Longevity Mix to the viral Oura Ring to Jennifer Aniston’s favorite workout platform – often with her adorable toddler by her side. Before joining The Post, Miska covered lifestyle and consumer topics for the U.S. Sun and The Cannon Beach Gazette.

Fitness

Fitness trainer with 18 years of experience shares why exercise is crucial for kids: ‘Not just about health and fitness’

Published

1 day ago

February 27, 2026

Press Room

Fitness trainer with 18 years of experience shares why exercise is crucial for kids: ‘Not just about health and fitness’

Exercise is often spoken about in the context of physical fitness – stronger muscles, better stamina and improved overall health. But its value, especially for children, extends far beyond the body. Regular physical activity can quietly shape character, teaching lessons about effort, patience, discipline and resilience that mirror how the real world works. From learning to cope with discomfort to understanding that progress takes time, exercise can become a powerful training ground for life itself.

Exercise is important for kids. (Image generated via Google Gemini)

Also Read | Chennai fitness trainer with 18 years of experience shares 5 simple things to focus on for long-term fitness

Chennai-based fitness trainer with 18 years of experience, Raj Ganpath – founder of the Slow Burn Method, co-founder and head coach at Quad Fitness, and author of Simple, Not Easy – is shedding light on why exercise is important for kids, with the benefits going beyond health and fitness. In an Instagram video shared on February 27, he explains how the impact of exercise extends far beyond physical wellness, shaping resilience, discipline and long-term character development.

Embracing discomfort

According to Raj, exercise is one of the healthiest ways to help children learn how to sit with discomfort in a safe, structured and sustainable way. Life inevitably brings challenges and unease – something adults understand well – but many children today are shielded from situations that test their resilience.

He explains, “Exercise is a great way to experience this discomfort in a safe and sustainable manner. Lifting weights, holding a plank, doing cardio, repping till it burns, all of these things are opportunities to embrace discomfort, opportunities to put themselves in a place where they’re not comfortable and learn from it, opportunities to practice physical and mental resilience.”

Learning hardship

The fitness trainer emphasises that hardship is an inevitable part of life, and meaningful success often requires pushing through moments of difficulty. While most adults recognise this truth through lived experience, children may not always have the same exposure to challenge. Raj believes exercise can bridge that gap.

He elaborates, “It will teach them that they need to do hard things if they want to accomplish something. Getting through a very hard workout, setting a goal and achieving it, completing a task. All of these things are not just random chores. These are incredible opportunities – opportunities to experience hardship and build fortitude.”

Delayed gratification

In today’s fast-paced world, the desire for instant gratification is stronger than ever – and children are growing up at the centre of it. With technology, streaming platforms and 10-minute delivery services, almost everything is available at the tap of a screen. As a result, the ability to wait, persist and work steadily towards a long-term goal can easily take a back seat. Exercise, notes Raj, offers a powerful counterbalance.

He explains, “Everyone wants everything right away today. This is true for us adults too, but it is even more true for our kids because this is the only world they know. A world where everything happens right then and right there, whenever they want it, wherever they want it. Exercise will teach them to wait, to be patient, to trust the process, to fail and still keep going, to work towards something larger that they will get much later. This is a very important character building quality and will serve them well for many, many years to come.”

The fitness trainer concludes, “Exercise is not just about health and fitness. It is a simulation of life itself. A ready-made character building tool available to you to help prepare your kids for life, the raw and real life that they’re going to have to deal with no matter what. So make sure they build the habit and make sure they embrace it.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.