Diet or Exercise: The Final Verdict on Which Is Better for Weight Loss

You’ve heard it over and over again: Diet and exercise are the keys to a healthy weight. As it turns out, though, one is far more important than the other. If you want to drop pounds, focusing on food is your best bet. It’s also one of the things doctors wish you knew about losing weight.

Diet is more important for weight loss

Despite the constant message to burn fat and calories away at the gym, people who only change their diets lose more weight than those who only increase physical activity, according to a report in the journal Systematic Reviews. In fact, another study in the journal PeerJ found that over three years, people who got 30 minutes or more of physical activity a day actually had higher rates of weight gain than those who exercised less. So why isn’t gym time the miracle weight-loss machine we’ve been led to believe?

Basically, it’s way easier to avoid calories in the first place than to try to burn them off, says registered dietitian nutritionist Marjorie Nolan Cohn, MS, RDN, spokesperson for the Academy of Nutrition and Dietetics. Working off a 100-calorie cookie is one thing, but it would take hours at the gym to negate 1,200 calories from a burger and fries. “You can’t exercise off a weekend of terrible eating,” says Nolan Cohn. Committing to a 30-minute workout program? Easy enough. Turning your entire eating plan on its head? Not so much. It is easier to start if you try these tiny diet changes that can help you lose weight.

You can’t out-exercise a poor diet

If you don’t pay attention to portion sizes, you might eat more after you start a new workout routine, says Nolan Cohn. Not only will your appetite increase naturally from the energy burn, but you might also slack off on healthy food choices. “There’s this idea that you’ve earned it to eat something because you worked out,” says Nolan Cohn. “It winds up holding people back.” Half an hour on the treadmill might blast away 300 calories, but just one slice of cake could totally negate that hard work—and then some. This energy to calorie ratio is partly why you can flatten your belly without doing a single crunch.

You might have heard that muscle weighs more than fat. That’s true, but it doesn’t mean you should claim the bigger number on the scale is all muscle. “That’s a few pounds, not 20 or 30 pounds,” says Nolan Cohn. “It’s not an excuse for the weight gain.” If you’ve been exercising without results, your diet is probably to blame.

The most benefits come from both diet and exercise

Still, don’t cancel your gym membership. A systematic review of studies found that pairing diet with exercise was even more successful for weight-loss than diet or exercise alone. Research shows focusing on both led to better long-term results, or sticking healthy habits, which explains why people who double up are more likely to maintain weight loss after one year. And another study found that almost 40 percent of people who managed their weight loss after four years were still doing 150 minutes of exercise per week.

Plus, exercise doesn’t just burn calories and build muscles—it boosts endorphins too, says Nolan Cohn. “It improves feelings of positivity or accomplishment,” she says. “When you combine those forces [of diet and exercise], it reinforces losing the weight and keeping it off.” Weight maintenance is just the beginning when it comes to reasons to exercise. Studies have linked physical activity to all kinds of other health benefits, from heart health and immune system function to mental health and sleep improvements. There are as many as 14 subtle but powerful health benefits of exercise, other than weight loss. “The list just never ends,” says Nolan Cohn. So if you only want to do one, chancing your diet is more valuable. To live your healthiest life, however, you’ll want a combination of both diet and exercise.

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14 of the Most Impressive Keto Diet Before-and-After Pictures

“Accountability is the key”

In early 2016, Mary Alexander saw a photo of herself in a bathing suit and decided something had to change. A few weeks later, she started the keto diet, an ultra-low-carb, high-fat diet that’s becoming increasingly popular, partly because of the many keto diet before-and-after pictures. After two years, she’s lost 60 pounds with ten to 15 more to go to reach her goal.

“The hardest part of keto was getting started,” says Mary, a 54-year-old marketer from Rockwell, Texas. “Bread and sweets had been my friends for years, so giving them up was really hard.” She kept herself accountable with her Instagram account, @ketohabits: She’s gained more than 26,000 followers since she started her journey. “I attribute all of my success to my account, as well as weekly weigh-ins.” Before you start your weight loss journey, check out the 15 things you should know before trying the keto diet.

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Different Species of Fish Used in Aquaponics

Aquaponics is a type of farming that grows healthy food sources with the use of soil. It combines the use of fish and water to achieve this goal.

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Can Black Seed Oil Help with Weight Loss?

People seeking a fast solution to weight loss are often willing to try any number of options, from special tea blends to swigging a spoonful of apple cider vinegar every day. However, the newest supplement quickly gaining steam for weight loss is black seed oil. Read on to find out what research says about the weight-loss benefits of black seed oil to decide if it’s something you should add to your daily regimen.

What is black seed oil?

Black seed oil is made from black caraway or black cumin seeds, also known as Nigella seeds. The oil expressed from these seeds is used more commonly than the seeds themselves. However, both have some benefits. The seeds may taste a bit bitter, so the oil, which has a spicy or peppery flavor, is preferred by many people. Cinnamon is another spice that might help with weight loss.

“Nigella seeds have many pharmaceutical uses,” says Allie Gregg, RD, founder of MyEasyVeganDiet.com. “The seeds of the plant have been used in Southeast Asia, and the Middle and Far East as a natural remedy to treat many diseases, and is thought to offer benefits including anti-microbial, antioxidant, anti-inflammatory, antitumor, and anti-obesity effects as well as being beneficial for respiratory health.”

But it’s black seed oil’s weight loss benefits that have given the supplement the most attention lately.

Can black seed oil help with weight loss?

People who promote black seed oil’s weight loss benefits chalk the supplement’s waist-shrinking abilities up to two main attributes. First, some research suggests black seed oil may help control insulin production and manage insulin levels.

A study in the Journal of Endocrinology & Metabolism found that black seed oil “causes gradual partial regeneration of pancreatic beta-cells, increases the lowered serum insulin concentrations, and decreases the elevated serum glucose.” Proper glucose control can reduce cravings and may help you lose weight. If the scale isn’t budging, these reasons might explain why you’re not losing weight.

The second element of black seed oil’s claim to weight loss is a decrease in inflammation. An antioxidant called thymoquinone in black seed oil may help reduce inflammation or swelling in the body, according to a study in Asian Pacific Journal of Tropical Biomedicine.

The number of studies that have looked at black seed oil for its weight loss benefits is small, but as it becomes more popular, more research is underway. A few studies already point to some promising results if you’re looking to use black seed oil for weight loss.

A small study of 20 people found that people who took black seed oil and did aerobic exercise showed better weight-loss results than people who did not take the supplement, according to a report in the International Journal of Preventive Medicine.

A 2018 study in Journal of Ethnopharmacology looked at the results of 11 placebo-controlled clinical trials. The findings reveal that black seed oil may reduce body weight. People who used the supplement had a reduction in body mass index (BMI) and waist circumference.

The Journal of Diabetes and Metabolic Disorders conducted a systemic review of medical literature to find plants that have the greatest anti-obesity properties. The researchers discovered and wrote in their published findings that black seed oil was among the most effective natural weight-loss remedies currently known.

How do I take black seed oil for weight loss?

Black seed oil is available as an oil, a soft gel supplement, or a liquid supplement. You can find it at many health food or vitamin stores.

As with most supplements, the Food and Drug Administration (FDA) does not regulate the production of black seed oil. It’s left up to the manufacturer to meet all the safety requirements. The FDA can then regulate the product if they find it makes claims that aren’t true or perhaps doesn’t meet the safety standards. In short, you can’t know you’re getting genuine black seed oil unless you’re buying from a reputable brand. Look for third-party testing to verify the oil’s potency.

The FDA also does not have a recommended daily dose or suggested dosing caps. You can take 500mg doses twice a day, and research shows you’re unlikely to experience side effects. It may even be safe to take as much as two grams in a day, but for the best results, start with a small dose and increase as you find you can tolerate it. Be sure to check with your doctor before taking the supplement, however. Some of the active ingredients in black seed oil can interfere with prescription medicines.

Bottom Line: “Even though the sample of studies is small to nonexistent when it comes to using black seed oil for weight loss, I would say there’s no harm in trying it given its other potent properties,” says Nikola Djordjevic, MD. “Surely, it can benefit your overall health, but if you want to lose weight and obtain a healthy lifestyle, think about changing your overall diet first.” Your doctors also wish you knew these 50 things about weight loss.

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This Is the Only Thing You Should Be Eating at Your Hotel’s Continental Breakfast

Vacation is basically a constant countdown to the next meal. Sure, you want to be free to treat yourself during these few precious days of relaxation, but going overboard at every meal could throw your regular diet way off track.

One easy time to focus on your health? Breakfast. Pick nutritious choices at your hotel’s continental spread, and you can indulge later in the day without the guilt. After all, you’re way more likely to miss that hand-churned ice cream on the boardwalk than those Froot Loops at breakfast. Plus, a healthy meal means no sugar crash, so you’ll be able to keep up with your kids’ high energy instead of begging for a nap before lunchtime.

The ideal breakfast should contain fiber, protein, and healthy fats, says dietitian and culinary specialist Sara Haas, RDN, LDN, spokesperson for the Academy of Nutrition and Dietetics. Not only will those three fill you up—and keep you full—but keeping them in mind is an almost effortless way to pack in nutrients. “When you get that trio, you’re likely getting them from a variety of sources, which means you’ll be getting an array of other good-for-you nutrients too,” she says.

Rule of thumb: Aim for a whole grain, a protein source, and some fruit from the continental breakfast. Dietitian Caroline Passerrello, MS, RDN, LDN, spokesperson for the Academy of Nutrition and Dietetics, recommends oatmeal (sweetened with peanut butter), a hard-boiled egg, and banana, plus grabbing a yogurt to eat later. A cup of oatmeal has four grams of fiber, while the peanut butter, egg, and yogurt all pack in protein. The banana rounds out your meal with nutrients like vitamins B6 and C. “I would not necessarily have this combination at home because it would be a lot of preparation, but I love that the hotel staff has taken the prep work out of it for me,” says Passerrello. Or, try some of these food hacks for a healthy breakfast.

If you aren’t a fan of oatmeal, top a whole grain bagel or toast with peanut butter and fruit, or have it with a hard-boiled egg and fruit on the side, says Haas.

Just be careful while you’re stacking your plate—sweet cereals and pastries aren’t the only big sugar sources from a continental breakfast. A flavored oatmeal packet or fruity yogurt has about 12 to 18 grams of sugar; a doughnut has a mere ten grams. If available, stick with plain yogurt and unsweetened oatmeal instead. “I like to be the one adding the sugar,” says Haas. “That puts me in control of how much (if any) goes in there.” Sweeten it up with fresh fruit instead of brown sugar or honey—and keep in mind these breakfast foods you should be skipping, too.

Skip the OJ and eat a whole orange to get in more nutrients, says Haas. No need to give up your coffee fix, though, says Passerrello. Just keep it simple. “Keep the drinks close to what you do at home,” she says. “Don’t be tempted by items you don’t typically keep around.” Flavored creamers are tempting, but add more than one and the calories can add up fast. Use a coffee hack to make your morning pick-me-up healthier instead.

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12 Healthiest, High-Fat Foods You Should Be Eating

Peanut butter

“If you’re like me, you think peanut butter is important stuff,” says Dana Angelo White, MS, RD, author of The Healthy Instant Pot Cookbook. “It’s a heart-healthy food that seems decadent but is actually healthy and satisfying.” White suggests choosing a nut butter with a minimal ingredient list—so just peanuts and salt, when possible. “Slathered onto a banana, peanut butter is a great pre-workout snack, and it can also be combined with rice vinegar, garlic, and low-sodium soy sauce to make a dipping sauce for grilled chicken or sautéed tofu,” she says. The nut butter is also delicious mixed into a blueberry peanut butter smoothie, peanut butter energy bites, or a peanut butter sweet potato spread.

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Take Ownership of Your Health: Hold Yourself Accountable

Over the years, I've conducted extensive research on health topics such as obesity, osteoporosis and cardiovascular disease. I have also studied theories of behavior change. What jumps out at me the most is how many of these conditions are preventable.

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