If you want to lose weight, adjusting your eating habits is the first and most important step. That means eating healthier and eating less. In addition, exercise is good for your health and supports weight loss. However, if your diet stays the same, you’ll see slower results. It’s all about the combination.
Exercise and physical activity help maintain a healthy weight and reduce the risk of various chronic diseases such as cardiovascular conditions. You lose weight when you burn more energy than you take in through food and drinks. That means you’ll need to eat healthier and less for an extended period, and increase your physical activity. Healthy weight loss happens gradually.
If your goal is to lose weight, it’s important to get at least 60 minutes of moderate-intensity activity every day. This can include brisk walking, cycling at a steady pace, or running after your dog. In addition, 20 minutes of more intense activity (such as a sport) at least three times per week helps keep your heart and blood vessels in good shape. The more intense your movement, the more energy you burn.
The key is to choose something that suits you—a sport or activity you enjoy. That’s the only way to make it sustainable, and that’s what leads to long-term weight results. You can choose between strength training, endurance sports, or a combination of both. Strength training improves your body composition: less fat, more muscle. You might lose fat but not see it reflected right away on the scale, because muscle weighs more than fat. However, strength training gives you a more toned appearance and helps maintain your weight.
Endurance training typically burns more energy than strength training because the effort is sustained over a longer period. That makes it very effective for weight loss. Combining strength, endurance, and a social component (like group classes or team sports) can boost your results. But major progress only happens when combined with healthy eating.