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Diet and nutrition

More exercise for obesity — can the gym really beat the fork?

Sources: 19 · Article: 19 956 characters

The Rodzeń Brothers say it plainly: exercise alone is not enough for lasting weight loss if you do not change the way you eat.

  • Ewa Dąbrowska points out that both diet and lack of exercise matter in obesity; she describes fasting combined with exercise as addressing both causes.
  • Prof. David Ludwig notes that exercise has health benefits, but usually does not reduce body weight on its own.
  • Ewa Dąbrowska lists exercise alongside calorie restriction as measures that may help reduce excess weight.

What the authors write

Bracia Rodzeń

Physical activity alone is not an effective way to lose weight long term without changing the way you eat.

„Scientific studies are clear: “Physical activity alone is not an effective way to lose weight.” You can run Ironman races and work out 5 times a week, but if you do not change the way you eat, you will not lose weight in the long term. Of course, this is no reason not to exercise.”Badania naukowe mówią jasno: “Sama aktywność fizyczna nie jest skuteczną metodą odchudzania”. Możesz biegać Ironmany i ćwiczyć 5x w tygodniu, ale jeżeli nie zmienisz stylu jedzenia, to nie schudniesz długoterminowo. Nie jest to oczywiście powód, żeby nie ćwiczyć.
Bracia Rodzeń
Ewa Dąbrowska

Obesity is linked to unhealthy eating and lack of activity, while fasting combined with exercise is intended to address both causes.

„The main cause of obesity is an unhealthy lifestyle—above all, excessive consumption of processed foods and lack of physical activity. A fruit-and-vegetable fast, combined with exercise, directly addresses the causes of disease: excess calories and too little physical activity.”Główną przyczyną otyłości jest niezdrowy styl życia – przede wszystkim nadmierne spożycie przetworzonej żywności i brak aktywności fizycznej. Post warzywno-owocowy, połączony z ruchem, działa bezpośrednio na przyczyny chorób: nadmiar kalorii i niedobór ruchu.
Schorzenia i świadectwa
Ewa Dąbrowska

Fasting lowers insulin levels, which, according to the author, triggers processes that reduce body weight.

„pizza, white bread, sweets) leads to a rise in insulin levels. Excess insulin can reprogram the metabolism toward storing fat. During fasting, insulin levels fall, triggering processes that reduce body weight and reverse metabolic diseases.”pizza, białe pieczywo, słodycze) prowadzi do wzrostu poziomu insuliny. Nadmiar insuliny może przeprogramować metabolizm w kierunku odkładania tłuszczu. W czasie postu poziom insuliny spada, co uruchamia procesy redukcji masy ciała i cofania się chorób metabolicznych.
Dieta warzywno owocowa
Ewa Dąbrowska

Exercise and calorie restriction increase cells’ sensitivity to insulin and can, among other things, reduce excess weight.

„Both calorie restriction and physical exercise increase cells’ sensitivity to insulin, leading to remission of diabetes and hypertension, normalization of lipid profiles, remission of atherosclerosis, reduction of excess weight (activation of lipoprotein lipase), and an antithrombotic effect (inhibition of PAI).”Zarówno restrykcje kaloryczne, jak i ćwiczenia fizyczne podnoszą wrażliwość komórek na insulinę, prowadząc do remisji cukrzycy, nadciśnienia, normalizacji lipidogramu, remisji miażdżycy, redukcji nadwagi (aktywacja lipazy lipoproteinowej), a także działania przeciwzakrzepowego (hamowanie PAI).
Leczenie zespołu X metabolicznego dietą warzywno – owocową
prof. David Ludwig

Physical activity benefits metabolism, but usually does not reduce body weight on its own.

„Instead, the process of gaining fat may cause people to become less active. None of this is to endorse a sedentary lifestyle. Physical activity has many benefits on metabolism. But short of marathon-level intensity, lower body weight isn’t usually one of them. Exported from Medium on July 6, 2016.”Instead, the process of gaining fat may cause people to become less active. None of this is to endorse a sedentary lifestyle. Physical activity has many benefits on metabolism. But short of marathon-level intensity, lower body weight isn’t usually one of them. Exported from Medium on July 6, 2016.
Will Exercise End the Obesity Epidemic?
prof. David Ludwig

Prof. David Ludwig describes research suggesting that lack of exercise may not cause fat gain, and that gaining fat may lead to lower activity levels.

„Together, they suggest that sedentary habits may not lead to increased body fat in the way we tend to think. Instead, the process of gaining fat may cause people to become less active. None of this is to endorse a sedentary lifestyle. Physical activity has many benefits on metabolism.”Together, they suggest that sedentary habits may not lead to increased body fat in the way we tend to think. Instead, the process of gaining fat may cause people to become less active. None of this is to endorse a sedentary lifestyle. Physical activity has many benefits on metabolism.
Will Exercise End the Obesity Epidemic?
prof. David Ludwig

Exercise also has benefits unrelated to calorie burning, and what you eat may matter more than the number of calories you consume.

„First and foremost, exercise is not about burning calories. Dr. Ludwig’s study (link) noticed that what you eat is perhaps more important that how many calories you consume. Not all calories are alike. You can hear Dr. Ludwig discuss these findings on Science Friday.”First and foremost, exercise is not about burning calories. Dr. Ludwig’s study (link) noticed that what you eat is perhaps more important that how many calories you consume. Not all calories are alike. You can hear Dr. Ludwig discuss these findings on Science Friday.
Joyful Movement: Exercise is Not About Burning Calories
prof. David Ludwig

The simple advice to eat less and move more did not produce the expected result in the approach described.

„Instead of losing weight, we’ve been gaining weight — and lots of it. Rates of obesity in the US skyrocketed as we diligently followed doctor’s orders and replaced fat with carbohydrates. In fact, recent scientific studies show that typical low-fat diets produce less weight loss than other comparison diets.”Instead of losing weight, we’ve been gaining weight — and lots of it. Rates of obesity in the US skyrocketed as we diligently followed doctor’s orders and replaced fat with carbohydrates. In fact, recent scientific studies show that typical low-fat diets produce less weight loss than other comparison diets.
Always Hungry? The Truth About How To Lose Weight — Without Deprivation
prof. David Ludwig

The author says lasting weight loss requires changing what you eat in a way that lowers insulin and chronic inflammation.

„The rest of the body is starving because fat cells are hoarding more than their fair share of calories. You can’t solve that problem by cutting back calories. The only way to do that is to change what you’re eating in order to lower insulin and calm chronic inflammation.”The rest of the body is starving because fat cells are hoarding more than their fair share of calories. You can’t solve that problem by cutting back calories. The only way to do that is to change what you’re eating in order to lower insulin and calm chronic inflammation.
Here's Why the "Calories In, Calories Out" Model Doesn't Work
Bracia Rodzeń

The author links higher carbohydrate intake with increased insulin levels and weight gain.

„After eating carbohydrates, insulin levels in the blood rise significantly. Insulin is a hormone that signals the body to store. The more carbohydrates in your food, the faster and more you will gain weight and develop insulin resistance and other metabolic diseases.”Po spożyciu węglowodanów poziom insuliny we krwi znacznie wzrasta. Insulina to hormon, który daje sygnał do magazynowania. Im więcej węglowodanów w Twoich pokarmach, tym szybciej i bardziej przytyjesz, zachorujesz na insulinooporność i inne choroby metaboliczne.
Bracia Rodzeń
Bracia Rodzeń

The author says that a low-carbohydrate diet leads to greater weight loss than the diets it was compared with.

„One pill after another, each treating only the symptoms and not the cause of the disease. Why is that??? A low-carbohydrate diet not only leads to greater weight loss than other diets it was compared with, but also to greater loss of body fat, especially when carbohydrates are limited to 50 grams a day:”Tabletka i kolejna tabletka, która leczy tylko objawy a nie przyczynę choroby. Dlaczego tak jest ??? Niska zawartość węglowodanów nie tylko powoduje większą utratę wagi niż inne porównane diety, ale także powoduje większą utratę tkanki tłuszczowej, zwłaszcza gdy węglowodany są ograniczone do 50 gramów dziennie:
Wiedza

Research from PubMed · Europe PMC

We selected 7 studies with the best, positive results. This is a selection, not a full review of all research.

Total number of studies on this topic in PubMed: 50 461.

The review found that resistance training alone, as well as resistance training combined with aerobic exercise, reduced body fat in people with overweight or obesity.

Aim of the study: To systematically review and analyze the effects of resistance-based exercise programs on body composition, regional adiposity, and body weight in individuals with overweight/obesity across the lifespan. Using PRISMA guidelines, randomized controlled trials were searched in nine electronic databases up to December 2020.

Results: Resistance training alone was the most effective for increasing lean mass compared with no training controls (ES = 0.8 kg, 95% CI: 0.6 to 1.0 kg, p < 0.001), whereas lean mass was maintained following interventions involving resistance training and caloric restriction (ES = ~ - 0.3 kg, p = 0.550-0.727). Results were consistently observed across age and sex groups (p = 0.001-0.011). Reductions in regional adiposity and body weight measures were also observed following combined resistance and aerobic exercise and programs including caloric restriction (p < 0.001). In conclusion, this study provides evidence that resistance-based exercise programs are effective and should be considered within any multicomponent therapy program when caloric restriction is utilized in individuals with overweight or obesity.

Resistance training effectiveness on body composition and body weight outcomes in individuals with overweight and obesity across the lifespan: A systematic review and meta-analysis. · Obes Rev 2022
Money for the studynot stated · Melanoma Centre of Research Excellence, NHMRC CRE
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studycombined analysis of many studies (meta-analysis)

“Not stated” does not mean nobody paid — the database does not always record it.

Guidelines indicate that aerobic exercise can reduce body weight, although the average loss is small—about 2–3 kg.

Aim of the study: There is a need for updated practice recommendations on exercise in the management of overweight and obesity in adults. We summarize the evidence provided by a series of seven systematic literature reviews performed by a group of experts from across Europe.

Results: For preservation of lean mass during weight loss, an exercise training program based on resistance training at moderate-to-high intensity is advised. For improvement in insulin sensitivity and for increasing cardiorespiratory fitness, any type of exercise training (aerobic, resistance, and combined aerobic or resistance) or high-intensity interval training (after thorough assessment of cardiovascular risk and under supervision) can be advised. For increasing muscular fitness, an exercise training program based preferentially on resistance training alone or combined with aerobic training is advised. Other recommendations deal with the beneficial effects of exercise training programs on energy intake and appetite control, bariatric surgery outcomes, and quality of life and psychological outcomes in management of overweight and obesity.

Exercise training in the management of overweight and obesity in adults: Synthesis of the evidence and recommendations from the European Association for the Study of Obesity Physical Activity Working Group. · Obes Rev 2021
Money for the studyuniversity or foundation · European Association for the Study of Obesity (EASO)
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studyreview of many studies

“Not stated” does not mean nobody paid — the database does not always record it.

The position statement indicates that at least 300–420 minutes of moderate-intensity aerobic exercise per week may lead to significant losses in body weight and body fat.

Aim of the study: This Position Statement examines the evidence for physical activity in weight and adiposity loss, prevention of weight and adiposity gain, and in weight regain in adults, and provides guidance on implications for exercise practitioners.

Results: For meaningful weight and total adiposity loss, a minimum of 300-420 min per week of aerobic activity of at least moderate intensity is required. The evidence around the volume of aerobic physical activity required to reduce central adiposity is emerging, and research suggests that it may be substantially less than that required for weight loss. The impact of high-intensity physical activity and resistance exercise for weight management is uncertain. During consultations for weight management, exercise practitioners should advise that metabolic and cardiovascular health benefits can be achieved with physical activity at any weight, and irrespective of weight change.

Physical activity in the management of obesity in adults: A position statement from Exercise and Sport Science Australia. · J Sci Med Sport 2021
Money for the studyuniversity or foundation · University of Queensland, University of Tasmania
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studydiscussion of other studies

“Not stated” does not mean nobody paid — the database does not always record it.

In postmenopausal women with overweight or obesity, body weight and total body fat decreased after each of the exercise programs studied.

Aim of the study: This study aimed to compare body composition changes induced by moderate-intensity continuous training (MICT), high-intensity interval training (HIIT), or HIIT + resistance training (RT) programs (3 d·wk, 12 wk) in overweight/obese postmenopausal women, and to determine whether fat mass reduction is related to greater fat oxidation (FatOx).

Results: Overall, energy intake and physical activity levels did not vary from the beginning to the end of the intervention. Body weight and total FM decreased in all groups over time, but significant abdominal/visceral FM losses were observed only in HIIT and HIIT + RT groups. When expressed in percentage, total FM, fat-free mass, and muscle mass were significantly modified only by HIIT + RT training. FatOx did not change at rest but increased similarly in the three groups during and after exercise. Therefore, the HIIT-induced greater FM loss was not related to higher FatOx during or after exercise. MICT or HIIT ± RT could be proposed to nondieting postmenopausal women who are overweight/obese to decrease weight and whole-body FM. The HIIT programs were more effective than MICT in reducing abdominal/visceral FM. RT addition did not potentiate this effect but increased the percentage of muscle mass.

Moderate-Intensity Continuous Training or High-Intensity Interval Training with or without Resistance Training for Altering Body Composition in Postmenopausal Women. · Med Sci Sports Exerc 2020
Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studystudy with random allocation to groups (RCT)
Participants27

“Not stated” does not mean nobody paid — the database does not always record it.

The review indicates that exercise brings health benefits and improves body composition, but usually causes only a modest change in body weight on its own.

Aim of the study: The global prevalence of overweight and obesity has increased markedly over recent decades. In clinical obesity care, and in the management of other chronic conditions, the role of physical exercise has largely been evaluated in the context of weight loss.

Results: A multimodal exercise approach, progressing from reducing sedentary time to incorporating aerobic and resistance training, can provide an effective strategy to improve cardiovascular and metabolic health and body composition. Moreover, integrating structured exercise into surgical and pharmacological obesity care trajectories may support long-term, post-treatment health improvements. This narrative review synthesizes evidence on the effect of exercise on cardiometabolic health and body composition in individuals with overweight and obesity. Furthermore, we also examine the role of structured exercise in supporting cardiometabolic health and preserving skeletal muscle mass during surgical and pharmacological obesity treatment.

Beyond weight loss: the value of physical activity and exercise for improving cardiometabolic risk factors in individuals with overweight and obesity. · Neth Heart J 2026
Money for the studynot stated
Do the authors have ties to companies?no — the authors say so
Did a manufacturer help with the study?NO
Type of studydiscussion of other studies

“Not stated” does not mean nobody paid — the database does not always record it.

The review reports that weight loss from exercise alone is usually moderate, although physical activity improves body composition and metabolic health.

Aim of the study: Obesity is a chronic, multifactorial disease whose development is influenced by genetic, neuroendocrine, psychosocial and environmental factors as well as physical inactivity. Therefore, physical activity is a central pillar in the prevention and treatment of obesity.

Results: This narrative review summarises current guidelines, meta-analyses and representative monitoring data on the role of physical activity across the lifespan with regard to both prevention and treatment.In terms of prevention, general and age-specific physical activity recommendations for moderate and vigorous activity and the reduction of prolonged periods of sitting apply. In terms of treatment, weight loss achievable through exercise alone is usually moderate in adults. However, physical activity is independently associated with significant improvements in body composition, fitness, metabolic health, mobility and quality of life.From a public health perspective, promoting physical activity also requires environmental approaches, such as safe walking and biking paths, attractive and accessible spaces for physical activity, activity-friendly educational and work environments, and healthcare services that avoid stigmatization.

[The role of physical activity in obesity prevention]. · Bundesgesundheitsblatt Gesundheitsforschung Gesundheitsschutz 2026
Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studydiscussion of other studies

“Not stated” does not mean nobody paid — the database does not always record it.

Short, intense exercise reduced body weight, body fat percentage, and waist circumference in women with overweight or obesity.

Aim of the study: We investigated the effects of exercise snacks (ES) on cardiorespiratory fitness, muscular strength, and body fat in women with overweight or obesity.

Results: Of the 27 randomized, 24 participants (12 ES and 12 controls) completed the study with 100% exercise attendance. Significant group × time effects (P < .01) were observed for body composition, with the ES group showing reductions in body weight, percent body fat, and waist circumference. Cardiorespiratory fitness and whole-body muscular strength index increased significantly in the ES group by 20% (from 30.3 [4.7] to 36.3 [5.2] mL/kg/min) and 33% (from 2.1 [0.5] to 2.8 [0.5]), respectively, whereas metabolic variables remained unchanged. Brief ES totaling as little as 3 minutes per day may be a practical and time-efficient strategy to improves fitness and body composition in women with increased adiposity.

Feasibility and Effects of Exercise Snacks on Fitness and Body Composition in Women With Overweight or Obesity: A Randomized Controlled Trial. · J Phys Act Health 2026
Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studystudy with random allocation to groups (RCT)
Participants27

“Not stated” does not mean nobody paid — the database does not always record it.

Perspectives and opinion materials

The content below presents the authors’ opinions, interpretations and hypotheses. It is not treated as equal to scientific studies and systematic reviews.

Orthomolecular Medicine News Service Opinion material
„Obesity comes from lack of exercise. Obesity comes from high-fat, high-sugar diets. "Childhood obesity is almost completely preventable," says cardiologist Dr. Dean Ornish. "We don't have to wait for a new drug or technology; we just have to put into practice what we already know. What's changed is our diet and lifestyle. If we caused it, we can reverse it." (4) A typical teenage boy drinks 20 oz of soda a day. "Even chocolate milk gets a thumbs-up from dentists, who would rather see a child drink flavored milk than none at all," commented the NY Times.”Obesity comes from lack of exercise. Obesity comes from high-fat, high-sugar diets. "Childhood obesity is almost completely preventable," says cardiologist Dr. Dean Ornish. "We don't have to wait for a new drug or technology; we just have to put into practice what we already know. What's changed is our diet and lifestyle. If we caused it, we can reverse it." (4) A typical teenage boy drinks 20 oz of soda a day. "Even chocolate milk gets a thumbs-up from dentists, who would rather see a child drink flavored milk than none at all," commented the NY Times.
Cholesterol-Lowering Drugs For Eight-Year-Old Kids?
Orthomolecular Medicine News Service Opinion material
„Nrf2 activity improves atherosclerosis, liver inflammation, and fibrosis associated with obesity in a mouse model. It also is known to be important in rheumatoid arthritis. Oxidative stress is significantly involved in cartilage degradation in arthritis; and the presence of a functional Nrf2 gene is essential for maintaining and rebuilding new cartilage. In summary, the activation of the Nrf2 pathway has been widely accepted as a promising anti-inflammatory treatment for many diseases including cancer. Conclusion Our study demonstrated that high dose vitamin C can protect against inflammation in subjects with metabolic syndrome.”Nrf2 activity improves atherosclerosis, liver inflammation, and fibrosis associated with obesity in a mouse model. It also is known to be important in rheumatoid arthritis. Oxidative stress is significantly involved in cartilage degradation in arthritis; and the presence of a functional Nrf2 gene is essential for maintaining and rebuilding new cartilage. In summary, the activation of the Nrf2 pathway has been widely accepted as a promising anti-inflammatory treatment for many diseases including cancer. Conclusion Our study demonstrated that high dose vitamin C can protect against inflammation in subjects with metabolic syndrome.
Intravenous Vitamin C Protects Against Metabolic Syndrome and Activates Nrf2
Orthomolecular Medicine News Service Opinion material
„Intermittent Fasting and Physical Exercise for Preventing Metabolic Disorders through Interaction with Gut Microbiota: A Review. Nutrients. 2023 May 11;15(10):2277. doi: 10.3390/nu15102277. PMID: 37242160; PMCID: PMC10224556. 64. Zhu S, Surampudi P, Rosharavan B, Chondronikola M. Intermittent fasting as a nutrition approach against obesity and metabolic disease. Curr Opin Clin Nutr Metab Care. 2020 Nov;23(6):387-394. doi: 10.1097/MCO.0000000000000694. PMID: 32868686; PMCID: PMC8726642 .”Intermittent Fasting and Physical Exercise for Preventing Metabolic Disorders through Interaction with Gut Microbiota: A Review. Nutrients. 2023 May 11;15(10):2277. doi: 10.3390/nu15102277. PMID: 37242160; PMCID: PMC10224556. 64. Zhu S, Surampudi P, Rosharavan B, Chondronikola M. Intermittent fasting as a nutrition approach against obesity and metabolic disease. Curr Opin Clin Nutr Metab Care. 2020 Nov;23(6):387-394. doi: 10.1097/MCO.0000000000000694. PMID: 32868686; PMCID: PMC8726642 .
A Clinician's Experience of 15 Years of Intermittent Fasting

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