Which is More Important for Longevity, Exercise or Weight Loss?

For decades, society has told us that weight loss is the key to improving health and longevity, pushing restrictive diets and intense workout regimens as the solution. But what if the true secret to a longer, healthier life isn't shedding pounds but rather getting fit? New research is challenging long-held beliefs and suggests that increasing physical activity may hold more power than weight loss when it comes to lowering the risk of cardiovascular disease and premature death. Could improving your fitness levels—without ever stepping on the scale—be the real game-changer for your health?

Key Takeaways

• Physical Fitness Trumps Weight Loss: Studies show that improving physical activity levels and cardiorespiratory fitness can reduce the risk of early death by up to 30%, even without any weight loss.

• Brain The Dangers of Yo-Yo Dieting: Repeated weight cycling, or "yo-yo dieting," can cause health problems, and may even lower life expectancy. Focusing on fitness instead of weight loss can mitigate these issues.

• Brain Health Beyond the Scale: Exercise has been shown to improve key health indicators like blood pressure, cholesterol, and insulin resistance, regardless of weight, emphasizing the importance of being fit over being thin.

The Surprising Truth About Fitness vs. Weight Loss for a Longer Life

Exercise or weight loss, which is a better bet for health and longevity? We’ve explored the benefits of both in this newsletter. The guidelines for obesity management have long focused on weight loss through dieting and increased physical activity. In recent years, some scientists have suggested a “fat-but-fit” approach with increased physical activity levels and improving cardiorespiratory fitness as the primary focus.¹ does this approach work to lower the risk of cardiovascular disease and mortality in the absence of weight loss?

Obesity is an issue of great concern as more than one-third of adults in the United States are obese and at greater risk of death.²

According to the Centers for Disease Control and Prevention (CDC), obesity is linked to a host of conditions including heart disease, stroke, type-2 diabetes, and certain types of cancer. These are among the leading causes of preventable, premature death. Maintaining a stable weight later in life isn’t just about appearance—it’s increasingly linked to longevity in women, with research showing that those who avoid significant weight fluctuations after age 60 are more likely to live to 90 and beyond.

The urgent call for weight loss sounds quite clear-cut until you consider…

The Yo-Yo Dieter’s Dilemma

As any habitual dieter can attest to, the reduced calorie intake necessary for weight loss is hard, and even harder to maintain. What’s more, repeated gaining and losing – called weight cycling – may also bring about an array of health problems.³

Recently researchers from Arizona State University in Phoenix looked at how best to reduce the risk of obesity-related health conditions and mortality.

The review, published in the journal iScience, compares the effectiveness of physical activity and cardiorespiratory fitness with that of weight loss.⁴

Tipping the Scales

Glenn Gaesser, a professor of exercise physiology at Arizona State University in Phoenix, has studied the effects of physical activity for decades.

In the past, Dr. Gaesser conducted research that showed overweight and obese people with significant health problems, such as high blood pressure, poor cholesterol profiles, or insulin resistance, had significant improvements in those conditions after they started exercising. And this occurred whether they dropped any weight or not.

These findings piqued Dr. Gaesser’s curiosity. Could physically active overweight people enjoy sound metabolic health? And could they potentially live just as long as thinner people who were out of shape?

The researchers poured over more than 200 relevant meta-analyses and individual studies. They wanted to compare the relative benefits of losing weight or getting physically fit for improving health and longevity.

Turns out, the contest wasn’t even close. “Compared head-to-head, the magnitude of benefit was far greater from improving fitness than from losing weight,” Dr. Gaesser said.

Exercise Lowers the Risk of Death by 30 Percent or More

The researchers found that sedentary, obese men and women who start to exercise and improve their fitness levels can lower their risk of premature death by as much as 30 percent or more. And that’s without shedding a pound!

Researchers say fitness improvement puts these folks at a lower risk of early death than their peers who are considered normal weight but out of shape. Interestingly, the analysis found that focusing on just weight did not change the risk much. The risk dropped about 16 percent, but not across all studies.

Dr. Gaesser cautioned against the yo-yo approach to weight loss, which he says may contribute to metabolic problems and lower life expectancy. Conversely, he says, exercise can combat those same issues. In other words, Dr. Gaesser believes that you don’t necessarily have to lose weight to be healthy.

“You will be better off, in terms of mortality risk, by increasing your physical activity and fitness than by intentionally losing weight,” he concludes.

My Takeaway

I’m a big believer in physical activity. Exercise is essential to our health and these findings reinforce just how important exercise is. That being said, don’t take the new research as a hall pass to follow a poor diet and not work on your waistline. That’s because this new study does not unravel all of the medical ramifications of obesity. While I discourage crash-dieting of any ilk, I advocate adopting lifelong mindful eating habits coupled with regular physical activity to manage weight and promote a healthy life.

Summary

This article explores the ongoing debate about whether exercise or weight loss is more beneficial for health and longevity. Recent research, including studies from Arizona State University, suggests that improving physical fitness may provide greater benefits than weight loss alone in lowering the risk of cardiovascular disease and mortality. The article also highlights the dangers of weight cycling and emphasizes the importance of adopting a balanced approach that combines mindful eating with regular physical activity for long-term health.

Frequently Asked Questions

Does exercise help with weight loss?

Yes, exercise can aid in weight loss by burning calories and improving metabolism. However, improving fitness is just as important for health, even if weight loss is not achieved.

Can I be healthy without losing weight?

Absolutely! Studies show that improving physical fitness can lower the risk of death and disease, even if weight loss does not occur.

What are the risks of yo-yo dieting?;

Yo-yo dieting can lead to metabolic issues, muscle loss, and a higher risk of chronic diseases. It’s better to focus on long-term lifestyle changes instead of constant weight fluctuations.

How much exercise is necessary for better health?

Experts recommend at least 150 minutes of moderate-intensity exercise per week, such as brisk walking or cycling, to improve cardiorespiratory fitness and lower health risks.

Can exercise replace dieting for weight loss?

While exercise is crucial for overall health, a balanced approach of mindful eating combined with regular exercise is the most effective way to manage weight and maintain health.