Exercise and Weight Loss: Finding the Right Balance

The Truth About Exercise and Weight Loss

Here's something that might surprise you: exercise alone is a relatively inefficient way to lose weight. A 30-minute jog burns roughly 300 calories—about the same as one bagel with cream cheese.

This doesn't mean exercise isn't important. It absolutely is. But weight loss happens primarily in the kitchen, not the gym.

Why Exercise Still Matters

• Preserves muscle: During weight loss, exercise helps you lose fat instead of muscle.
• Improves health: Cardiovascular health, bone density, mood, and energy all benefit.
• Aids maintenance: Exercise is crucial for keeping weight off long-term.
• Reduces stress: Physical activity is one of the best stress relievers.

How Much Exercise Do You Need?

General recommendations suggest 150 minutes of moderate activity per week, or about 30 minutes five days a week. But any movement is better than none. Start where you are and build gradually.

For weight loss, a combination of cardio and strength training tends to be most effective. Strength training is especially important for preserving metabolism-boosting muscle mass.

Finding Movement You Enjoy

The best exercise is the one you'll actually do. That might be:

• Walking
• Swimming
• Dancing
• Cycling
• Group fitness classes
• Playing sports
• Gardening or yard work

Exercise and the THINNR Approach

The THINNR Protocol doesn't require intense exercise, but we encourage patients to find movement they enjoy. Your provider can help you develop a realistic activity plan that complements your nutrition protocol.

Find a THINNR provider to create a comprehensive plan for your weight loss journey.