Weight loss through diet or exercise, which is faster

The speed of weight loss depends on individual differences and specific implementation plans. Strictly controlling diet in the short term may yield faster results, while long-term stable weight loss requires a combination of diet and exercise. Exercise requires a long time to accumulate calories, for example, jogging for 30 minutes only consumes about 300 calories, which is equivalent to the calories of a small bowl of rice. Reducing the intake of high sugar and high-fat foods can quickly reduce daily calorie surplus, and extreme dieting can cause significant weight loss in the early stages, but mostly due to water loss. High intensity interval training can continuously increase metabolic rate after exercise, but it requires a certain physical foundation and carries the risk of sports injuries. Dietary adjustments can directly reduce calorie intake, but excessive dieting can lead to muscle loss and decreased basal metabolism. When protein intake is insufficient, the body will break down muscles to provide energy, making subsequent weight loss more difficult. Long term single dependence on dietary control can easily lead to overeating and a higher probability of weight rebound. Special dietary methods such as ketogenic diets have significant weight loss effects in the early stages, but may cause health problems such as electrolyte imbalances.

It is recommended to adopt a synergistic strategy of diet and exercise: create a daily calorie deficit of 300-500 calories, prioritize whole grains, lean meat, and dark vegetables, and combine with 150 minutes of high-intensity exercise per week. Exercise types can alternate between aerobic and strength training, which can maintain metabolic activity and avoid plateau periods. The recommended rate of weight loss is 0.5-1 kilogram per week, as losing weight too quickly may affect physiological functions. Special groups such as postpartum women or chronic disease patients should develop personalized plans under the guidance of professional personnel.