Exercise for Weight Loss: What Actually Works

The Honest Truth

Diet is 80%+ of weight loss. Exercise helps but can't outrun a bad diet.

Why exercise matters:

Best Exercises for Weight Loss

1. Strength Training

Why: Builds muscle, which burns more calories at rest.

2. Walking

Why: Low stress, sustainable, burns calories.

3. HIIT (In Moderation)

Why: Time-efficient calorie burn.

4. NEAT (Non-Exercise Activity)

Why: Adds up throughout the day.

What Doesn't Work

Cardio Alone

Exercise Without Diet Change

Realistic Expectations

Exercise alone: 0.5-1 lb per week max

With diet: 1-2 lbs per week

Time: Months, not weeks

The Bottom Line

Exercise for weight loss:

1. Diet is primary — Can't out-exercise bad eating

2. Strength train — Build muscle

3. Walk daily — Sustainable and effective

4. Increase NEAT — Daily movement matters

5. Be patient — It takes time

Foundational Rehab supports sustainable health habits.