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Risk of weight regain :One of the major potential downsides of focusing on your diet alone is experiencing weight regain some time. In fact, a recent study in adults with overweight examined the effects of various exercise interventions on weight loss. They broke participants into four groups: a calorie restriction only group, a strength training group an endurance training group and a strength endurance group.Each group followed a diet that provided a 25–30% calorie deficit for 6 months, during which only the exercise groups performed physical activity 3 times per week.The study found that all groups initially lost a similar amount of weight, though most gained a significant amount of the weight back after 3 years.The exception was the strengts endurance group. Those in this group kept the weight off after 3 years, suggesting that exercise plays a big role in maintaining weight loss.By foregoing exercise, you may be increasing your chance of experiencing weight regain after some time.

Weight you're going to lose depends on For those with significant weight to lose, it’s probably best to include both diet and exercise for the best results . Meanwhile, those who are only looking to lose 10–15 pounds (4.5–6.8 kg) will likely be able to accomplish this through dieting alone.To get started, determine your calorie maintenance calories then subtract about 500 calories to get your starting daily calorie goal. This should help you lose 1–2 piounds (0.5–1 kg) per week. A common science backed dieting approach focuses on eating a nutrient-rich, high fiber, high protein diet to help boost weight loss progress. That said, you may want to utilize one of the aforementioned dieting strategies that you like the best, as finding an eating pattern you can stick to consistently is key.Some people like to increase their protein intake even further, up to 1.0–1.4 grams per pound (2.3–3.1 grams per kg) of body weight. The rest of the calories will come from carbs and fats, depending on your preference.While counting calories is not necessary to lose weight, some find it helpful to ensure progress, and studies have linked it to weight loss. Several smartphone apps can make counting calories much easier.

Set realistic goal: The more calories you cut from your diet, the faster you’re likely to lose weight.Nevertheless, reducing your calorie intake to low comes with negative side effects, such as loss of muscle mass, increased appetite, nutrient deficiencies, poor energy, and a decrease in daily calories burned. Therefore, it’s best to set realistic weight loss goals of no more than around 1 pound (0.5 kg) per week to prevent these side effects.

The Bottom line :While there are advantages to losing weight through a combination of diet and exercise, some chose to focus on diet alone to promote weight loss.When looking to lose weight, the most important factor is maintaining a small but consistent calorie deficit which you can do by manipulating your diet, exercising, or both.

Healthy weight loss can be achieved by making dietary changes alone, though your progress may be slower than if you also included exercise. Also, you may miss out on some of the metabolic and health benefits of physical activity.

Before committing to a weight loss diet, it’s best to consult a healthcare professional, especially if you take medications or have any underlying health conditions.

Sure, you can lose weight without changing your activity levels. But research shows that combining calorie reduction with increased physical activity is more effective than just cutting calories. So put that in your NutriBullet and blitz it.Some research suggests that certain diets are more effective than others for long-term weight maintenance and improving other markers of health.

The “best” dietary pattern is any healthy eating plan you can stick to long-term. Yes, even when you’re on vacation, out to lunch, or enjoying a holiday meal with the fam. You guessed it — flexibility is key.

Also, any healthy diet should include lots of whole, nutrient-dense foods, especially fruits and veggies.Shocker: Diets high in produce and whole foods have strong links to healthy body weight and long-term weight maintenance.
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