The best way to use physical activity to assist with weight control is to:

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Daily exercise combined with a substantial calorie reduction is the most effective way to use physical activity for weight control. The goal is to create a calorie deficit, and exercise can assist in increasing energy expenditure while reducing muscle loss during weight loss. Walking for 30 minutes twice a week is not enough physical activity to create a significant impact on weight control. High-intensity exercise may burn more calories during the workout, but it can also be challenging to maintain consistently, increasing the risk of injury and burnout. Strength-building activities will improve muscle mass, but they will not necessarily lead to weight loss if calorie intake remains high.

The Best Way to Use Physical Activity to Assist with Weight