At the heart of this question comes down to one simple idea….
Did you lose weight or did you lose fat?
Ideally if you lose say 20 pounds you want to lose 20 pounds of fat. In reality it’s often a combination of water, muscle and fat. This New weight loss supplement can be very useful for you to stay fit. Check out their review.
The reason I mention this is because many programs right now are ACTIVELY selling against exercise in various forms and claiming that they are based on SCIENCE.
Clearly there is some scientific evidence that hasn’t crossed their desk because people that exercise are MUCH more likely to maintain their progress than people that don’t. Which may be the point if you are trying to create a system for profit that never really gets people results that they can see and more importantly KEEP.
Make no mistake about it, Calories in and Calories out matters every single time but without a system that helps you keep your muscle you are much more likely to blow through some muscle along the way. If you overly restrict carbs you tend to blow through more water along the way as you pull water out of your muscle.
So keeping your muscle is pretty important as you attempt to lose fat (not just weight).
So what helps keep muscle?
This is simple. EXERCISE! Specifically exercise that uses your muscles.
If you are surprised I didn’t say protein I wouldn’t even say it makes the top 5. Off the top of my head hydration (with electrolytes) and the amount of food you eat are WAY more important. So would the idea of keeping insulin present as you attempt to get to a calorie deficit.
This isn’t to say that it’s unimportant but as an example if you are eating a relatively low amount of carbs but eating 300g of protein at a body weight of 150 pounds most of that protein will be excreted. Insulin is what makes it more bioavailable to your body. I am aware that protein is insulinogenic but carbs help greatly to shuttle that protein to areas of need so that you can repair tissue that was lost.
What about running or walking? Both are good and contribute to your overall health profile but in general when over done they do not contribute to lean mass favorably. So you want just enough but not too much. 10k steps to 15k is probably fine, 30k you are at greater risk of losing muscle and not fat. Not to mention water.
If all of this sounds a little complicated it’s not really. The idea is to simply take a long term approach where you are mostly not dieting and when you aren’t dieting you use the food you are eating to contribute to a better health profile (PS if you are a distance runner this is why you need more food than you think and why performance cycles are important).
To recap, if the goal is fat loss you might lose weight a bit slower when exercising but you will be more inclined to lose fat and most importantly you will be set up to keep it off.