To manage weight, it is much more effective to prioritize a balanced diet than to try to compensate for excesses through exercise alone, while choosing physical activities you enjoy to maintain consistency over the long term.

noli's read

The recommendation to prioritize nutrition for weight management is scientifically robust. A meta-analysis of randomized controlled trials (RCTs) published by Johns et al. in the American Journal of Clinical Nutrition demonstrates that nutritional changes are much more effective for weight loss than exercise alone, as the energy expenditure from exercise remains difficult to maintain at a high level. The trick of adding weight (such as a weighted vest) to burn more calories is also validated by physiology: an experimental study by Browning et al. confirms that carrying an external load proportionally increases the metabolic cost of walking. Finally, prioritizing enjoyment in sports to foster adherence is an established fact in behavioral psychology. A systematic review by Teixeira et al. underscores that intrinsic motivation and enjoyment are the best predictors of long-term physical activity consistency.

the sources

1. 1Hall KD, Heymsfield SB, Kemnitz JW, et al. 2012
2. 2Rolls BJ 2009