Fastest Way to Lose Weight: Diet, Exercise, or Both?

November 9, 2019 • By Benjamin Wilson
The estimated reading time is 3 minutes

People aim to lose weight for different reasons. Some need to cut down on their excess weight for medical reasons while others want to look more aesthetically pleasing. Regardless of the reason for why people prefer to lose weight, many opt to lose weight the fastest possible way and this can either be through diet, exercise, or both.

The Verdict

Cutting to the chase, exercise alone will be irrelevant in making you lose weight without a proper diet. Hence, to lose weight faster, it is best to design a diet plan that is tailored-fit to the needs of your body, before subjecting yourself to a rigorous exercise and training program. While both diet and exercise can go hand in hand in helping you lose weight, make sure that you are receiving the proper nutrition first.


Science backs it up that what you eat and put through your body is a significant factor in your body’s weight. Thus, with a fewer caloric intake than what your body burns, you will lose weight. Thereby, you can lose weight by reducing the number of calories you take in. Thanks to the advancements in modern technology, you can now track your caloric intake through several apps which are readily available in your smartphones and handheld devices.


Exercise can still help you lose weight, but that is right after you strictly implement a diet plan that is suitable for your body. In line with reducing the number of calories that your body takes in, you can also burn the excess calories through exercise. For instance, in order to burn 1000 calories, you might need to walk for two hours. However, you need to keep in mind that your body should be able to handle the intensity of your exercise. You can do this by measuring the perceived rate of exertion through the RPE scale. On a scale of 0 to 10, it is a best practice to exercise between the 3 to 4 levels, which are moderate and somewhat heavy levels of intensity respectively.

Diet and Exercise

Thereby, it can be noted that exercise with the proper diet is still the best and fastest way to help you lose weight. Talk to a nutritionist or dietician to ensure that you are getting the right nutrients beforehand and to guarantee that your diet plan will be tailored-fit to the specific needs of your body. After which, seek the help of a certified trainer or coach to help you design a training plan that will eventually work out for you. Again, keep in mind that while you can lose weight with dieting, a proper exercise plan can hasten it. In the same manner, exercise alone will not be able to help you lose weight if your diet plan is not aligned according to your body’s needs.

While there are already several means on how people can cut down on their excess weight, losing weight may still prove to be a challenging feat. However, with proper diet and exercise, coupled with the will to succeed, anyone who wish to lose weight may definitely attain their goal. No matter the obstacle, just remember that discipline and consistency is still the key.

Benjamin Wilson

He is a fitness trainer and part-time blogger interested in nutrition and in leading a healthy lifestyle. He writes smart and inspirational articles on nutrition supported by scientific research and his own personal experience in the healthcare industry.
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