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.”