Reducing calorie intake or increasing exercise can help with weight loss, but research shows that combining both methods is much more effective.

While reducing calories alone has a slight advantage over exercising for weight loss, exercise is beneficial for maintaining that weight loss. Research indicates that those who successfully keep off lost weight tend to be regular exercisers.e regular exercisers.

Combining dietary changes with exercise can also help you feel less deprived. Weight loss occurs when you take in fewer calories than you burn. By exercising, you create a larger calorie deficit for weight loss.

To lose one pound per week, you will need to create an average calorie deficit of 500 calories per day. While you can cut 500 calories from your diet, a better approach may be to burn 250 extra calories and cut your food intake by 250 calories. You will likely feel less overwhelmed and more energetic with this approach. This will increase your likelihood of sticking with your new healthy habits.

See also

• Dangers of Using Only Diet or Exercise for Weight Loss

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.