Diet vs. Exercise

There have been debates about which route is the better way for weight loss for a long time. While some argue that diet is the way to go, and some advocate for physical activity.

There is one path they both agree on, achieving quick and easy results. People want solutions that make them reach their goals quicker and without the hassle of strenuous hard work. Both of these options require some level of dedication and commitment.

There are many reasons why people want to lose weight. What to choose between the two options depends on why and how you want to lose weight.

Dieting: An age-old remedy for weight loss

When the word diet comes to mind, it is often associated with eating disorders. While eating disorders are real and require professional care, one must remember dieting is not.

Diet control is not limited to eating tiny portions anymore. There is a whole new world of healthy diet plans out there.

One of the most popular diet plans being Intermittent Fasting and Diet modifications.

Eat Healthy Foods - Diet vs. Exercise

What is intermittent fasting?

This is the most popular diet plan, and it is quickly catching on. Food is consumed within specific periods, and the rest of the time is spent fasting.

Experts swear that this is the easiest and the quickest way to shed that extra pound. Many people whose profession requires them to be in good shape also follow this routine.

Intermittent fasting not only helps you burn off extra fats but also helps you maintain that new weight.


In this popular method, you fast for 16 hours and the rest of the hours are open for consuming any meal.

There are different time windows you can choose depending upon your preference. You can drink water and beverages during the fasting hours.

So, if you’re a first-timer, this method is an excellent way to start.


Throughout the day, you eat in small portions and end the day with a huge meal.

Although very popular for those who love to have a hearty meal, the final meal of the day shouldn’t exceed an unhealthy amount.

Is Intermittent fasting worth it?  

Intermittent fasting is perfect if you’re looking to shed a few pounds without having to move a finger.

It will take some time to adjust without food for hours on end but yields great results in few weeks quickly.

This method is, however, not advisable for those who suffer from eating disorders.

Dieting for weight loss

Other Diet Alternatives

Adapting to a healthier lifestyle doesn’t necessarily mean fasting. A diet plan with specific food modifications can help you lose those pounds. These dietary restrictions are friendly for the elderly, those unable to undergo strenuous exercise and diets, sick patients, and health-conscious alike.


The DASH Diet is also known as the Dietary Approaches to Stop Hypertension(1). This is a low sodium diet, usually recommended for the elderly.

In this diet plan, people are advised to opt for healthier alternatives like vegetables, fruits, whole grains and low-fat food. Unhealthy foods like saturated fats and cholesterol-high foods are entirely cut out or limited.

This is proven to help reduce blood pressure, lose fats and reduce weight.


This diet is quite extreme for some but has many health benefits. This diet is an all plant-based, no dairy diet.

This diet is effective in showing you quick results and keeping you generally fit and healthier. (2)


If you want a plant-based diet but find going Vegan too extreme? Flexitarian Diet might be the one for you.

This diet is pro- vegetarian with certain relaxations. You can consume the occasional meat and dairy products. The goal is to consume specific amounts of calories in a day without exceeding it.

This diet may be perfect if you’re looking for a lenient commitment to dietary changes. (3)

Are Dietary modifications better?

For those who want to lose weight without fasting, this is a much healthier alternative. This is also friendly for all age groups and those with health issues.


There are many fitness/ Workout regimes explicitly designed for weight loss.

These exercises can be performed either at the gym or at the comfort of our home. There are many workouts out there that can be opted for based on our level of comfort.


HIIT Workouts

Also known as High-Intensity Interval Training. This workout incorporates high-intensity exercise in a short time interval and is repeated over several sets. Most of these HIIT sessions last up to a maximum of 20 minutes.

This workout is designed to make you sweat quickly and burns your calories accordingly. However, excessive HIIT training is not advisable.

This is perfect for you if you’re looking for a workout that doesn’t require much time dedication.


Lifting weights is one of the best ways to burn your fats and lose weight. It also helps you build muscle mass.

Running on ellipticals, treadmills and stair steppers burns off calories. These exercises can be adjusted and flexible according to your preference.

If you can dedicate the time, work out consistently in the gym. The results can be long-lasting.


These exercises are beginner-friendly too. These exercises include running, swimming, dancing, aerobics, jogging, cycling etc.

These exercises also form as a part of cardio, so you get the benefits of having a healthy body in and out.

You will need at least 60 minutes of activity every day to achieve quick results. These exercises can be moderated and incorporated as Slow intensity and even High Intensity.

Aerobic exercises help you not only lose weight but also enable you to stay fit.

The differences you will see are not very quick but moderate.

Final word

There is no such thing as the perfect Weight loss plan. Choose a which plan suits you best. It can be according to your body or health issues. Incorporating both alternatives in your fitness plan is also a good option.


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