The short answer: both—but nutrition may have a slight edge when it comes to losing weight effectively.
Still, movement and muscle-building play a critical role in lasting fat loss and overall health. Ideally, you'll find a rhythm that combines smart eating habits with regular physical activity you actually enjoy.
Here’s what science and real life tell us about balancing both for the best results.
Even the most intense workouts won’t undo the effects of overconsuming ultra-processed or high-calorie foods. Quality matters. So do portion sizes. Fat loss happens when you consistently create a calorie deficit but doing that without nutrient-dense foods is tough (and unsustainable).
Cutting calories too drastically can lead to muscle loss not just fat loss. That’s a problem because muscle is more metabolically active than fat, meaning it helps you burn more calories even at rest.
Instead of just “eating less,” focus on eating smarter with a balance of protein, healthy fats, and fiber-rich carbs.
If your goal is to burn fat, not just “lose weight,” strength training is non-negotiable. Building muscle revs up your resting metabolism, improves insulin sensitivity, and helps you maintain your results long after the scale shifts.
A well-rounded routine includes both:
Cardio (e.g., walking, running, cycling, swimming) for calorie burn and heart health
Strength training (e.g., weights, resistance bands, Pilates, bodyweight exercises) for muscle growth and metabolism support
Together, they help you torch fat and build a more resilient, energetic body.
Going too low on calories or carbs might feel productive, but it can slow your metabolism, reduce energy, and trigger cravings. This puts your body into “starvation mode,” making it harder to lose fat and stay active.
The sweet spot? Eating enough to fuel your workouts and daily energy while still creating a modest calorie deficit.
Eating too little can lower leptin, the hormone that signals fullness. This means you’ll feel hungrier—and more tempted to overeat. A balanced diet with adequate protein and healthy fats can help keep hunger in check and reduce cravings.
Weight loss often slows over time. That’s because your body needs fewer calories at a lower weight. To keep progress going, adjusting your nutrition and increasing your training intensity or frequency can make a difference.
There’s a fascinating feedback loop: the more consistently you move your body, the more likely you are to crave nourishing foods. And when you eat well, you’ll likely have more energy and motivation to work out.
That’s a win-win for your body and your brain.
You don’t need perfection. But when you consistently aim for:
80–90% whole foods
Regular meals with balanced macros
At least 150 minutes of moderate exercise per week, you’re setting the stage for lasting results (and better overall health).
We know, you wanted a simple answer. But when it comes to sustainable weight loss, it’s not “diet vs exercise.” It’s diet + exercise working together.
Strive for progress, not perfection:
Eat a balanced, nutrient-rich diet most of the time (think 90/10 rule)
Move your body regularly in ways you enjoy
Focus on fat loss and energy, not just what the scale says
Your body—and your long-term results—will thank you.
Christina Wilson
Author