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.

Click to comment

Fitness

Does Medicare Help Pay for Gym Memberships?

Published

3 hours ago

March 29, 2026

Press Room

Does Medicare Help Pay for Gym Memberships?

Almost all Medicare Advantage members (98 percent) were in plans that covered some fitness benefits in 2022, according to a Kaiser Family Foundation study. These benefits take several forms, including membership in the popular SilverSneakers program for people 65 and older or its competitors Renew Active and Silver&Fit.

SilverSneakers provides access to more than 15,000 fitness locations across the country; online dance, exercise, meditation, stretch and yoga classes; and an on-demand video library of prerecorded workouts. A free SilverSneakers GO fitness app for Apple and Android phones is also available. Other Medicare Advantage plans also offer free gym memberships with access to a nationwide network of health clubs and exercise locations, personalized fitness plans and on-demand workout videos.

In addition to gym access, many plans provide incentives to stay active, such as a free fitness tracker every two years, discounts on a smartwatch or exercise equipment if you meet activity goals, or gift cards if you take certain healthy actions, such as exercising or getting a flu shot.

How do I find Advantage plans with fitness benefits?

To find Medicare Advantage plans with fitness benefits in your area, go to the Medicare Plan Finder, type in your zip code and choose Medicare Advantage Plan for the search. It will prompt you to put in your medications, but you can bypass that.

Next, you’ll see a list of Medicare Advantage plans available in your area. The Plan Benefits summary for each option will have a green check mark if the plan has vision, dental, hearing, transportation to and from a medical appointment, or fitness benefits. Click on the Plan Details button and scroll down to Extra Benefits for a summary of fitness benefits available. To learn more details beyond “Not covered” or “Some coverage,” you can contact the plan at the phone number at the top of the Plan Details web page or read plan documents on the insurer’s website, linked at the top of the page.

Do Medigap plans offer fitness benefits?

Even though Medicare supplemental plans, also known as Medigap, don’t include fitness benefits as part of their standard coverage, you may find they include gym membership as well as discounts for dental, hearing, and vision services at no additional cost. Some plans offer low-cost packages to add these benefits.

Here, too, you can use Medicare’s Plan Finder tool to learn more about Medigap plans in your area.

Fitness

Quarantine Fitness Trends & Top Exercises During COVID-19

Published

15 hours ago

March 28, 2026

Press Room

How to stay active and motivated during quarantine

When your daily routines are disrupted, finding the motivation to exercise can be a challenge. The key is to build a new structure that works for you. Schedule your workouts as you would any important appointment to create commitment and turn intention into action.

Focus on consistency rather than intensity, especially when adapting to a new environment. Setting small, achievable goals—like a 20-minute walk or a short bodyweight circuit—can build momentum. Remember that any movement is better than none, and establishing a regular habit is the most important first step.

At-home and outdoor exercise ideas

You don’t need a fully equipped gym to maintain your fitness. Many effective workouts can be done with minimal or no equipment, either in your home or safely outdoors.

Bodyweight training: Exercises like squats, push-ups, lunges, and planks are foundational movements that build strength using your own body as resistance.
Yoga and mobility: Focusing on flexibility and movement quality can reduce stress and improve recovery. Many free resources are available for guided yoga flows and mobility routines.
Outdoor cardio: If you can do so safely, activities like walking, running, or cycling are excellent for cardiovascular health and provide a much-needed change of scenery.

The most popular quarantine exercises, according to WHOOP data

A recent study examined data from 50,000 WHOOP members between January 1 and May 15, including over 4.9 million workouts. This comparison captured exercise behaviors before and during social distancing, using March 9 as the cutoff—the week the World Health Organization classified COVID-19 as a pandemic and the US declared a national state of emergency.

The study tracked the six most popular exercises: running, functional fitness, weightlifting, cycling, swimming, and walking. It measured the relative frequency of each activity on a daily basis. As you can see in the graphic below, there was a significant uptick in running, cycling, and walking once social distancing began.

QUARANTINE EXERCISE MODALITIES WITH BIGGEST INCREASE

Walking took the biggest jump, followed by running and cycling. The spikes on the graph show increased participation in all three activities on weekends, which continued during quarantine. However, with running in particular, the frequency of weekday and weekend participation became more similar—a lack of commuting gave runners more opportunity to get outside during the week.

The quarantine workouts that decreased

The three activities people started doing more of are all individual forms of exercise that happen outdoors—a needed break from being stuck inside. Functional fitness, which for many members was already a solo at-home workout, saw little change. Weightlifting and swimming saw significant decreases, coinciding with the closures of gyms and athletic facilities.

Other trends in quarantine exercise: Increased frequency and intensity

The sample of 50,000 WHOOP members exercised 1.1% more often once quarantine began. With many social activities unavailable, people turned to working out to pass the time. Exercise modalities like running and cycling require a high cardiovascular load, and members spent 1.8% more time working out in their three highest heart rate zones during quarantine.

The study also discovered improvements in several key physiological markers that WHOOP tracks, including sleep, resting heart rate, and heart rate variability.

Understand your body’s response to new routines

Adapting your fitness routine is the first step. Understanding how your body responds to those changes is the next. Are your new workouts building fitness without compromising recovery, and are you getting enough sleep to support your efforts?

WHOOP quantifies the impact of your daily behaviors on your body. By monitoring your Sleep, daily Strain, and Recovery, you get personalized insights to help you train smarter, recover faster, and build healthier habits.

Frequently asked questions

Does exercise help fight a virus?

Regular, moderate exercise can support your immune system. Physical activity helps promote good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently. However, it’s important to balance activity with recovery, as overtraining can place stress on the body.

Does exercise speed up COVID-19 recovery?

The relationship between exercise and COVID-19 recovery is complex and depends on the individual. Some research suggests that light physical activity during and after the illness may help with certain symptoms, particularly mental and neurological ones. It is critical to listen to your body, avoid strenuous activity while sick, and consult with a healthcare professional before resuming exercise after an infection.

How does WHOOP measure the intensity of a workout?

WHOOP measures the intensity of your activities by analyzing your heart rate. The Strain score quantifies the total cardiovascular load you experience throughout the day, whether from a specific workout or other daily stressors. By tracking how much time you spend in elevated heart rate zones, WHOOP gives you a clear picture of how hard your body is working.

Fitness

I’m a fitness writer and these are the 44 best deals I’ve found in the Amazon Big Spring Sale

Published

1 day ago

March 28, 2026

Press Room

I’m a fitness writer and these are the 44 best deals I’ve found in the Amazon Big Spring Sale

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet’s Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.

Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health.