27/06/2026 10:29 - Salud
The eternal question about which path to take for weight loss has an evidence-based answer: combining both strategies is most effective, but their roles differ. While caloric reduction drives initial changes, exercise ensures results are maintained over time.
Dietitian Melissa Mitri explains that for many people, adjusting intake is more realistic than trying to achieve the same deficit with one to two hours of daily exercise.
Exercise increases energy expenditure, but its true value lies in body composition: it preserves muscle mass and improves the quality of the slimming process.
Medical assistant and dietitian Colleen Sloan warns that the body adapts during weight loss, complicating progress:
Increases after weight loss, intensifying hunger sensations even if eating habits remain the same. This is why you might feel hungrier after losing weight.
Tends to decrease when body fat diminishes, reducing satiety signals and making appetite control more difficult.
This hormonal adaptation explains why many people regain lost weight if they only focus on diet.
Specialists consulted by EatingWell agree that the strongest approach combines both pillars with consistency:
| Strategy | Main Role | Key Benefit |
|---|---|---|
| Reduce calories | Create energy deficit | Initial weight loss |
| Regular exercise | Improve body composition | Maintain results |
| Combination | Synergy of benefits | Long-term sustainability |
Dietitian Melissa Jaeger recommends setting SMART objectives:
Melissa Jaeger:
"Prioritize what you can incorporate, rather than focusing only on restrictions. Tracking meals and activity helps identify patterns."
Diane Han:
"Choose enjoyable activities so movement doesn't feel like an obligation, and nutritious foods that are also satisfying."
Colleen Sloan:
"Start with small changes: simple meal adjustments or a short daily walk can make a difference."
Source: Infobae, June 26, 2026
Alfredo S. Quiroga
