Is healthy weight loss possible this year? Finding a balance between eating and exercise

Is healthy weight loss possible this year? Finding a balance between eating and exercise 
Losing weight is approximately 90% nutrition and 10% exercise

Roughly 80% of Americans who make New Year’s Resolutions aim to improve their health, often focusing on exercising to achieve a weight loss goal. While many people believe that losing weight is a direct result of consistent exercise, proper nutrition often plays a larger role in losing weight.

“Nutrition accounts for about 90% of weight loss effort, while exercise accounts for about 10%,” says Karen Studer, MD, chair of the Department of Preventive Medicine at Loma Linda University Health. “Weight loss isn’t solely about gym workouts. It's about finding the right balance between nutrition and exercise.”

While some studies suggest slightly different ratios –– 80% nutrition and 20% exercise –– the research has found that diet often plays a far more significant role in achieving weight loss than exercise.

The impact of nutrition on weight loss

Many people mistakenly think that exercise alone yields results, but Studer emphasizes that it’s impossible to out-train a poor diet. For example, running a mile burns about 100 calories, which is a relatively small payoff in the grand scheme of weight loss. 

Instead of emphasizing exercise as the only way to lose weight, start by focusing on cutting down unnecessary calories, including:

• Calorie-dense beverages like soda, energy drinks, and coffee with sugary creamers

• Processed meats

• Fast food

• Full-fat dairy products

• Sugary cereals

• White bread

• High-calorie dressings and sauces 

In addition to cutting out calories, Studer says to focus on eating nutrient-dense, low-calorie foods, such as:

• Fruits

• Vegetables

• Legumes

• Whole grains 

Even eating high-fiber snacks before a meal, like an apple, can help you feel fuller, which may reduce your intake of higher-calorie foods.

Efficient exercise for weight loss

While exercise plays a smaller role in weight loss, it is crucial for maintaining weight loss and improving overall health. The general recommendation for adults is 150 minutes of moderate to vigorous activity per week, alongside two days of strength training to improve bone health and increase muscle mass, which Studer says helps burn more calories even at rest.

However, with approximately 92% of adults failing to stick to their New Year’s resolutions and 43% giving up before the end of January, Studer suggests starting small with exercise, especially if you’re just beginning a new workout regime. 

“Start with a long-term goal and break it into smaller steps,” Studer says. “For example, if by the end of the year you aim to exercise five days a week or meet the recommended 150 minutes of moderate to vigorous weekly activity, start by investing in appropriate shoes, activating a gym membership, or committing to short, manageable workouts like 10 minutes of brisk walking.”

When you start small, you can gradually increase intensity and duration to ultimately establish a routine that fits your lifestyle. Remember, exercise routines don’t need to be evenly distributed across the week. Listen to your body and plan rest days as needed.

Realistic weight loss expectations

Healthy weight loss averages 1-2 pounds per week. However, everyone’s weight fluctuates due to factors like water retention and digestion, which can make weigh-in day frustrating. 

Instead of focusing solely on the numbers on the scale, Studer suggests non-scale related goals such as bending down to tie your shoes, walking your block without taking a break, completing a 5K, or achieving other personal milestones. 

While weighing yourself can provide a measure of progress, attaching too much significance to the number on the scale can overshadow the positive lifestyle changes of your weight loss goal. 

However, if you suffer from the disease of obesity, it’s important to consult your doctor for guidance and to see what options are available to help with your weight loss journey to achieve lasting results. 

The Importance of Sleep

Sleep is a crucial yet often overlooked factor in weight loss, Studer says. A lack of sleep can increase stress levels, which further elevates cortisol and creates a cycle of unhealthy habits, such as opting for convenient, calorie-dense options like fast food. Poor sleep can also disrupt hormones that regulate hunger and satiety, leading to increased appetite and cravings. For weight loss and general health, aim for 7-9 hours of quality sleep per night to support your health goals.