Medical Review by Jennie Stanford, MD, FAAFP, DABOM
Summary:
- Exercise can support weight loss by helping you create a calorie deficit, boosting your metabolism, and preserving your muscle mass.
- The health benefits of exercise also go beyond the scale. You can enjoy improved heart health, better mental well-being, and reduced risk of chronic diseases like type 2 diabetes.
- It’s best to consult a healthcare provider before you start working out to help lose weight. They can maximize your effectiveness by ensuring your exercise regimens align with your fitness level and any medical conditions you might have.
- Pairing exercise with medical interventions like FDA-approved medications or cognitive behavioral therapy can also help improve weight loss outcomes.
How & why you should work working out into your plan to lose weight
Although weight loss is a complex and highly individual process, there are two basic ways to achieve it: reducing the amount of energy you consume or increasing the amount of energy you burn. One of the most common ways to burn energy is through exercise. But how does this work, how much exercise do you need to be effective, and how should you work it into your weight loss plan?
Lemonaid Health provides online consultations with US-based medical practitioners who can help you learn more about losing weight and access helpful resources—including medication when clinically indicated. Below, we explore the role exercise should play in your medical weight loss plan, its broader health benefits, and how to create a plan for weight loss that fits your individual needs and goals.
How exercise supports weight loss
Exercise can help you create a calorie deficit, but that’s not all—it can also support weight loss in other ways. Here are some brief explanations of the ways that working out can help you lose weight:
- Creating a calorie deficit: Exercise increases the number of calories your body uses—which can help you burn more energy than you consume. This may or may not be enough to help you lose weight on its own, but research suggests it can contribute to weight loss and help you maintain a healthy weight if you consistently get more than 150 minutes of moderate exercise each week.
- Boosting metabolism: Regular physical activity, especially resistance training, builds muscle mass, which increases your resting metabolic rate (RMR). A higher RMR means your body burns more calories even when you’re not exercising.
- Preserving muscle mass: During weight loss, the body can lose muscle along with fat. Exercise helps preserve muscle mass, which is important for maintaining physical function and long-term weight loss. Interestingly, even short sessions of low-intensity exercise can give you this benefit—although longer sessions deliver better results.
When you’re trying to lose weight, exercise is normally recommended as a way to complement healthy eating instead of a replacement for it. Following the guidelines of the 2020–2025 Dietary Guidelines for Americans can help. You can also find quick facts about nutrition in our list of top tips for starting a sustainable weight loss journey in the new year.
Additional health benefits
It’s important to remember that exercising can also be good for you in ways that don’t directly impact the number on your scale. Here are some of the ways working out can help put you in a better position to succeed at losing weight by sticking to your health and wellness commitments:
- Improved cardiovascular health: Physical activity strengthens your heart, reduces blood pressure, and improves cholesterol levels. This can help lower your risk for several diseases that often come with obesity, including heart disease and type 2 diabetes.
- Better mental health: Exercise has been shown to reduce symptoms of anxiety and depression. It may also help improve sleep quality and reduce stress, which has been identified as a possible risk factor for obesity.
- Reduced risk of chronic diseases: In addition to heart disease and type 2 diabetes, lack of physical activity has been linked to stroke, heart failure, and cancer. Exercising can help lower these risks.
These additional benefits make exercise a valuable component of any medical weight loss plan, since it has the potential to enhance both your physical and mental health. Working with a qualified medical practitioner can help you develop an exercise regimen that addresses your specific needs and goals.
Tailoring exercise to individual needs
The science behind weight loss is complicated, but one thing we know is that different people respond to exercise in different ways. That means it’s important to follow an exercise program that will work for you and help you get the results you want.
Not all exercises are suitable for everyone, and seeing a healthcare provider before you start working out can help ensure that your workout plan is safe, effective, and sustainable.
Here are some considerations that may help when you talk to your provider about creating a personal exercise plan:
- Start with what you can handle: While health benefits are more likely to appear when you get at least 150 minutes per week of moderate aerobic exercise, not everyone can commit to this level of activity right away. If that feels like too much at first, you may want to start with a smaller amount and work your way up gradually.
- Choose physical activities you enjoy: It’s easier to stay active when you’re doing something you like. Whether you’re walking, playing tennis, or joining classes at gyms or community centers, consider choosing fun activities that will help you stay motivated to do them regularly.
- Mention any disabilities or health problems you have: If there’s anything that could hold you back from certain exercises or activities, your care provider will want to know. They may also be able to help you modify exercises you have difficulty with or choose alternative activities that work better for you.
Combining exercise with other interventions
You can support your exercise regimen with other medical weight-loss strategies. Here are some approaches that may help you lose weight more effectively if you’re exercising regularly.
- FDA-approved medications: Semaglutide medications for weight loss, such as Wegovy®, can help with weight loss when appropriately prescribed to people who are overweight or struggling with obesity. Wegovy® is intended to be used alongside a healthy diet and physical activity for best results. Learn more about Wegovy® in our ultimate guide to this medication.
- Cognitive behavioral therapy (CBT): Several studies suggest that combining CBT with exercise and healthy nutrition may improve weight loss outcomes. One study on women with PCOS showed that this approach achieved better weight loss outcomes than those who did not—while another study on healthcare workers showed that a similar approach reduced body weight, body fat, waist circumference, and blood pressure.
By working with your care provider to create a treatment plan that combines exercise with other appropriate medical interventions, you may be able to optimize your results and create a well-rounded approach to weight loss based on your specific needs.
Exercise your way to achieving weight loss with Lemonaid Health
Exercise might not be enough to make you lose weight by itself—but it has many benefits, and can complement other strategies. From helping you create a calorie deficit and improving your metabolism to boosting your mental health and reducing your risk of chronic diseases, physical activity can play a vital supporting role in your weight loss plan.
The key to exercising effectively is to find an approach that aligns with your fitness level, medical history, and personal preferences. By working with a healthcare provider, you can integrate the right type and level of exercise into your weight loss plan and set yourself up for lasting success.
To take the next step on your weight loss journey, consult a healthcare provider for help creating a comprehensive plan just for you. Lemonaid Health can connect you with qualified US-based practitioners who can answer your questions, give you expert advice, and prescribe appropriate medications in clinically indicated cases.
Wegovy® is a registered trademark of Novo Nordisk A/S.
