Which is easier to lose weight, eating less or exercising

The weight loss effect depends on individual differences and specific execution methods, and eating less and exercising have their own advantages in different situations. Controlling diet can reduce calorie intake faster and is suitable for people with low basal metabolism or restricted exercise; Regular exercise can help maintain weight in the long term and is suitable for people who need to gain muscle or improve metabolism.

Reducing calorie intake achieves weight loss by directly reducing energy surplus, especially with significant effects on visceral fat consumption. Short term strict dietary restrictions may lead to significant weight loss, but attention should be paid to nutritional balance to avoid muscle loss. High intensity interval training and resistance exercise can increase resting metabolic rate, and the effect of excessive oxygen consumption after exercise can last for several hours. Aerobic exercises such as jogging and swimming are suitable for early weight loss in overweight individuals. A moderate intensity aerobic exercise of 150 minutes per week combined with dietary adjustments has the best effect.

Simple dieting may lead to a decrease in adaptive basal metabolic rate, and a plateau period may occur in the later stage. Excessive exercise without adjusting diet can easily lead to compensatory appetite increase, and high-intensity training may cause joint damage. Dietary control should avoid extreme dieting leading to malnutrition, and exercise plans should be gradual to prevent sports injuries. A high protein diet combined with strength training can maximize the retention of lean body mass, and it is reasonable to control the daily calorie deficit at 500-750 calories.

It is recommended to choose a suitable weight loss method based on one's own health condition, and if necessary, consult a nutritionist to develop a personalized plan. Maintaining sufficient sleep and water intake, regularly monitoring changes in body fat percentage is more meaningful than simply focusing on weight. Establishing sustainable dietary and exercise habits is the key to maintaining a healthy weight in the long term.