Why exercise alone is not enough for weight loss

While exercise is undoubtedly important for burning calories and building muscle, it alone is not enough to achieve sustainable weight loss. Consuming more calories than one burns—especially from processed or high-calorie foods—can prevent progress.

Kepha Tai, a clinical nutritionist at Marina Hospital, says that a comprehensive approach that combines a balanced diet with regular physical activity is essential for long-term success.

“Understanding the relationship between exercise, diet, and metabolism can help individuals make more informed choices and avoid common pitfalls that hinder weight loss progress,” he says.

So, what’s the importance of a good diet?

Tai explains that a balanced diet plays a crucial role in supporting workouts, boosting metabolism, and providing essential nutrients for recovery and muscle growth.

“Whole foods, such as fruits, vegetables, lean proteins, and healthy fats, are packed with vitamins and minerals that support overall health, while processed foods high in sugar and unhealthy fats can impede progress. A well-rounded diet provides the fuel necessary for effective workouts and helps prevent overcompensation for calories burned,” he adds.

What is the impact of meal timing?

The timing of meals also influences weight loss. Eating a substantial breakfast in the morning jumpstarts metabolism, sets the tone for the day, and helps regulate appetite.

Skipping breakfast can lead to overeating later in the day which may contribute to weight gain. On the other hand, consuming a heavy dinner too close to bedtime can slow digestion and hinder the body’s ability to burn fat during sleep.

“It is recommended to finish eating dinner at least two to three hours before bed to allow the body adequate time to digest and process food,” Tai emphasized.

Junk food, often high in calories, unhealthy fats, and refined sugars, can significantly hinder weight loss progress. These foods provide little nutritional value and can lead to weight gain, even with regular exercise. While occasional indulgence is acceptable, frequent consumption can derail fitness goals.

Speaking to Rawline Wangari, a fitness coach, she highlights how vigorous-intensity physical activity increases hunger and can lead to poor dietary choices.

“We are all aware that when we get hungry, we can go for anything eatable not minding the number of calories we are putting in our bodies. Once we start training our minds that when we get hungry, we eat anything, it becomes a habit which becomes very hard to curb.”

“So, we end up going for satisfying foods, low in nutrients and high in calories which puts our fitness progress in stagnation as our bodies start to store more fat which makes it hard for muscle recovery and development and some end up quitting their fitness journey because they feel it’s a waste of time,” says Wangari.

Beyond diet and exercise, factors such as stress, lack of sleep, and metabolic imbalances can contribute to weight gain. Stress triggers the release of cortisol, a hormone that may encourage fat storage, particularly around the abdominal area.

Insufficient sleep can disrupt hormonal balance, increasing cravings for unhealthy foods and further impacting weight loss. Additionally, individual metabolic rates vary, with some people burning calories more slowly than others, making weight loss more challenging.