Is it true that diet determines 80% of weight loss effectiveness?

Answer:

Reducing your daily calorie intake is often considered easier than expending the same amount of calories through exercise. For instance, if you’re currently consuming 2,000 calories daily and eating two bowls of rice per meal, reducing this to one bowl and choosing steamed or boiled foods can cut your intake by 500 calories. In contrast, burning 500 calories through exercise requires about an hour of high-intensity activity.

However, relying solely on dieting can be effective for the first six to eight weeks of a weight loss plan, potentially leading to a weekly loss of 1-1.5 kg without exercise. After this period, the body adjusts to the lower calorie intake. The hunger hormone ghrelin is released in larger quantities, and the satiety hormone leptin becomes less responsive.

A glass bottle filled with shake. Illustr5ation photo by Pexels

This leads to increased hunger and cravings, pushing the body to consume more and potentially regain the lost weight. Without incorporating exercise, you might reach a weight loss plateau, even while continuing the diet.

Moreover, losing weight without exercising can leave the body lacking vitality and may lead to illness. People who diet ineffectively over time can experience nutrient deficiencies, a gradual loss of appetite, and a weakened immune system.

Therefore, the claim that 80% of weight loss effectiveness is due to diet and only 20% due to exercise is not completely accurate. In the long term, regular exercise is crucial as it helps maintain discipline and a strong mindset, essential for creating a calorie deficit. Proper nutrition, regular exercise, and sufficient rest are equally important and should be combined to ensure a healthy body and effective, sustainable weight loss.

Dr. Phan Thai Tan

Homefit fitness & yoga center