If you’re embarking on a weight loss journey, knowing the right steps to take can be intimidating. The effort you put into the process is enormous, so you want to do whatever has the biggest impact. For example, you may be comparing diet to exercise and wondering which is more important for losing weight. We’ve done the homework and have the answers, all you have to do is take some notes!
What has the biggest impact on weight loss: diet or exercise?

A good balance between a healthy diet and regular physical activity is essential when trying to lose weight. However, according to Amy Goodson, MS, RD, CSSD, LDdietitian and certified specialist in sports dietetics, member of our Council of Medical Experts, diet plays a more important role.
“Weight loss basically comes down to creating a calorie deficit—that is, burning more calories than you consume,” says Goodson. “While exercise helps burn calories and improve overall health, it can be difficult to overcome a poor diet and easy to eat less than exercise. Dietary changes directly control caloric intake, which facilitates the creation of a constant deficit. Studies showed that diet contributes more significantly to weight loss than exercise, while exercise is essential for maintaining weight loss and overall fitness.
Common Misconceptions About the Role of Diet and Exercise in Weight Loss


1. Exercise Alone Can Lead to Significant Weight Loss
Many people believe that simply exercising can lead to weight loss. They overestimate the amount of calories they burn while working out and underestimate the amount of calories they consume.
2. You can target fat loss with specific exercises
It’s a common myth that you can target certain areas of your body with specific exercises. In reality, fat loss happens all over your body and cannot just be focused on one specific part.
3. As long as you exercise, you can eat whatever you want
Unfortunately, losing weight involves eliminating certain foods from your normal rotation, especially those with added sugar. It’s important to work out, but you need to be careful about what and how much you eat.
“People may believe that as long as they exercise, they can eat whatever they want, which can hinder weight loss,” says Goodson. “The reality is that a margarita with a basket of chips and guacamole can easily undo a few days of exercise.”
How to Find a Healthy Balance Between Diet and Exercise to Lose Weight


To successfully lose weight, Goodson encourages you to focus primarily on dietary changes that help you establish a calorie deficit. This includes portion control, eating nutritious foods, and limiting the amount of processed foods and added sugars you eat.
“Physical activity should always be incorporated, as it helps maintain muscle mass, boosts metabolism and promotes long-term weight maintenance,” says Goodson. “A balanced approach could include regular cardiovascular exercise, strength training, and prioritizing a healthy, sustainable diet that provides necessary nutrients without excess calories.”
Alexa Mellardo
Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa
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