It's Official: Diet Is More Important For Weight Loss But Exercise Is Crucial For Biomarkers

Both exercise and food play crucial roles in health, but their impact on biomarkers and weight loss differs. Here's a breakdown with statistics and research examples:

Exercise for Biomarkers:

Improved cholesterol:

Regular exercise, especially moderate-intensity cardio like brisk walking or swimming, can increase HDL ("good") cholesterol and decrease LDL ("bad") cholesterol. A 2020 study published in the JAHA — Journal of the American Heart Association found that people who exercised for 30 minutes, 5 days a week, saw a 5% increase in HDL and a 7% decrease in LDL.

Reduced blood sugar:

Exercise helps your body use insulin more efficiently, leading to lower blood sugar levels. A 2018 review in Diabetes Care found that exercise can reduce fasting blood sugar by up to 9% in people with type 2 diabetes.

Lower inflammation:

Physical activity can decrease inflammatory markers like C-reactive protein (CRP) and interleukin-6 (IL-6). A 2019 study in Medicine & Science in Sports & Exercise showed that adults who engaged in resistance training for 12 weeks had a 20% decrease in CRP and a 30% decrease in IL-6.

Food for Weight Loss:

Calorie control:

Ultimately, weight loss boils down to consuming fewer calories than you burn. A 2015 study in the @New England Journal of Medicine compared diet and exercise for weight loss and found that calorie restriction led to greater weight loss, regardless of exercise level.

Nutrient quality:

While calories matter, what you eat also plays a crucial role. Foods rich in protein and fiber tend to promote satiety and keep you feeling fuller for longer, aiding in calorie control.

A 2020 study in Obesity Medicine Association found that people who ate more protein lost more weight and body fat compared to those who ate less protein, even with similar calorie intake.

Research Examples:

The The National Institutes of Health -Control Information Network (WIN) study: This landmark trial compared the effectiveness of different diet and exercise approaches for weight loss. The results showed that while both diet and exercise groups lost weight, the diet-only group lost more than the exercise-only group. However, the combined diet and exercise group achieved the best results in terms of weight loss, body fat reduction, and improved overall health markers.

The Look AHEAD trial: This study focused on the impact of lifestyle intervention on weight loss and cardiovascular health in people with type 2 diabetes. The intervention included a calorie-restricted diet, moderate-intensity exercise, and behavioral counseling. After a year, the intervention group lost an average of 8% of their body weight, with significant improvements in blood sugar control and cardiovascular risk factors.

The Bottom Line:

Both exercise and food are essential for overall health and well-being. While exercise excels at improving blood sugar, cholesterol, and inflammation, food plays a more critical role in weight loss due to calorie control and nutrient quality. However, the best approach often lies in combining both. Regular exercise can enhance the effectiveness of a healthy diet for weight loss and provide additional health benefits beyond the scale.

Remember, individual needs and responses vary. Consulting a healthcare professional or registered dietitian can help you create a personalized plan for optimal health and weight management.