Which is faster, dieting or exercise for weight loss

Dieting for weight loss may have a more significant short-term effect, but exercising for weight loss is healthier and less likely to rebound. The speed of weight loss is influenced by factors such as basal metabolic rate, execution intensity, and individual differences.

Exercise weight loss reduces body fat by increasing calorie expenditure and improving muscle mass. Although the initial weight loss may not be as significant as dieting, it can improve the body composition ratio in the long run. Aerobic exercise such as jogging and swimming can effectively burn fat, while strength training such as squats and plank support can help increase muscle mass. Muscle tissue consumes more calories than adipose tissue, which means that exercise for weight loss can continuously increase basal metabolic rate. During exercise, the body releases endorphins, which help alleviate stress eating and reduce the likelihood of overeating psychologically. The excessive oxygen consumption effect after exercise can keep the body burning calories during rest, which cannot be achieved by dieting.

Dieting to lose weight quickly by reducing calorie intake, but may result in loss of water and muscle mass. Extreme dieting can lead to a decrease in basal metabolic rate, and the body entering energy-saving mode can actually hinder weight loss. Long term calorie deficiency may lead to malnutrition, menstrual disorders, and other problems, and may result in retaliatory rebound after resuming diet. When protein intake is insufficient, the body will break down muscles to provide energy, leading to an increase in body fat percentage instead of a decrease. Excessive dieting may also cause insufficient gallbladder contraction, increasing the risk of gallstones. Some people may experience neural regulation abnormalities such as lack of concentration and low mood.

It is recommended to adopt a combination of dietary control and exercise, keeping the daily calorie deficit within a reasonable range, and prioritizing high protein and high dietary fiber foods to ensure nutrition. Perform aerobic exercise and resistance training every week to gradually increase exercise intensity. When recording weight changes, attention should be paid to body fat percentage rather than just numbers. It is recommended that the body fat percentage for women be no less than 18% and for men be no less than 10%. If discomfort symptoms such as dizziness and fatigue occur, adjust the plan in a timely manner, and if necessary, consult a nutritionist or fitness coach to develop a personalized plan.