Exercise and Fat Loss: Preserve Muscle for Better Results

Engaging in exercise alongside caloric restriction leads to greater fat loss and less muscle mass loss compared to diet-only approaches. Meta-analysis reveals that approximately 75% of studies focusing solely on calorie restriction result in 20-30% lean mass losses, while incorporating exercise halves this loss. Energy expenditure changes due to weight loss are influenced by the loss of both fat and lean mass, projected at 19 calories per kg for lean mass and 4.5 calories per kg for fat mass. Additionally, lower body weight reduces the energy required for movement, causing a further decline in daily energy expenditure by about 30 calories per kg of weight loss each day.