Lose weight quickly: What is more important, training or nutrition?


What is more important if you want to lose weight quickly: training or nutrition? This article is for holders who want to lose weight quickly.


“Caution, Sport can make you fat! I recently read in a forum.


“Nonsense,” another writes, “you can only achieve the best progress with a lot of training!”


Who is right? One thing is sure, and the discussion is ancient:


What’s more, if you want to lose weight quickly: training or nutrition?


Let’s draw a line underneath.


You will find the answer in this article.


Why is there a Training vs. Nutrition debate

Why is there a Training vs. Nutrition debate?

Training helps with losing weight. The debate keeps coming up.


Why is that?


Some people exercise regularly and still do not lose weight.


Some clinical studies show that people who want to lose weight at different speeds – even though they do the same Pull through the training program.


That would be an argument that training in fat loss is not the deciding factor. 


Or that people can break down fat differently well.


However, studies are often accurate the interesting what was not examined.


Here, for example, eating behavior.


Further studies then revealed the real cause:


Some people eat more when they exercise. Others don’t.


Scientists call the first group “expansion joints.”


Some expansion joints ate more because they got an appetite from the training. 


For some, it was pure psychology: they thought the training would have earned them an extra portion.


Another cause is that many people’s Calorie consumption with conventional endurance training overestimates. 


Moderate cardio training (Walking or jogging) burns just 5 – 10 kcal per minute (or less).


30 minutes of jogging burn 150 – 300 kcal – about ½ bar of chocolate.


Some people are frustrated with this because they expect double or triple.


Then imagine how easy it would be to resume the amount of calories consumed during training at the next meal: a small piece of pizza, a beer, two, or a bar of chocolate.


“Then I prefer to eat 500 – 1000 calories less per day,” think many,” so I should be able to lose just as well a kilo in 1 – week. “


In a way, this may seem logical:


A noteworthy calorie deficit cannot be achieved without changing diet.


Let alone persevere.


And nutrition is not everything: it is not only calories that play a role in losing weight. But also the positive changes that weight training triggers in the metabolism.


The blanket judgment that training is ineffective because you would have eaten too much afterward misses the target.


Things get clearer when we look at the fat-burning – formula.


Losing weight quickly - fat-burning formula

Lose weight quickly: What is the fat-burning formula?

If you want to break down fat, you only have one chance:


You want to create an energy deficit.


However, the fat burning – the formula has two sides:


  1. Energy absorption = everything you eat.
  2. Energy consumption = Training and movement


Note: I deliberately simplify because it is sufficient for the subject of this article. 


The daily calorie needs are actually more complex than shown here. 


There are easier ways to weigh up nutrition and training.


custom keto program

You can make optimal progress only when you use training AND nutrition to your advantage.


How do you find the optimal balance between training and nutrition?


Many people believe that they can lose weight quickly without sport, expect a minus of 1 – 2 kilos of fat per week – only by eating less.


“Finally, the participants in this TV – weight loss – shows do just that,” they think.


But they usually don’t know what that would mean.


There is, for example, Lourdes, one of my coaching – customers. Lourdes is in her early thirties, 1.73 m tall, 68 kg, and her body fat percentage was 23 %.


She would have had to eat almost 1800 calories a day to keep her weight without exercise.


If we calculate this using Lourdese’s start coordinates, it quickly becomes clear how unrealistic even a kilo of fat loss per week would only be through nutrition.


Losing weight quickly - You would ONLY rely on nutrition

Case study # 1 – You would ONLY rely on nutrition

One kilogram of body fat provides about 7,000 calories.


If Lourdes wanted to lose one kilo (2 pounds) a week, she would have to achieve a calorie deficit of 1000 Kcal a day. Since its energy requirement is 1800 kcal, it should only eat 800 kcal.


That would be a real hunger cure that is doomed to fail for various reasons:


  •       Feeling hungry: Lourdes would be permanently hungry and have a steadily increasing appetite.
  •       Lack of vitamins: She was too little to give her body vital nutrients.
  •       Fatigue: Your energy – levels would drop drastically. It would unconsciously move even less.
  •       Muscle loss: Your body would not only break down fat but also precious muscles.


With this approach, she would have been straight on the Jojo – effect controlled. After the hunger cure was stopped, she would have quickly added fat.


Conclusion: Losing weight quickly is not a good idea without sport.


You would ONLY bet on training

Case study # 2 – You would ONLY bet on training

Now let’s assume she would keep her diet but go to training like a world champion.


To achieve the same calorie deficit, she would only have to burn 1000 kcal every day through sport. How realistic are three hours of swimming or two hours of running? 


Strength training – every day?


Even if we continue this thought:


  •       Overtraining: A few hours of extra training from today to tomorrow would overwhelm even professional athletes.
  •       Stress: Anyone who dramatically increases their ad – hoc sports workload will undoubtedly increase their stress level.
  •       Injuries: Without sufficient regeneration, injuries to the musculoskeletal system threaten.
  •      Time expenditure: Lourdes would not have spent the time for several hours of training a day in addition to a demanding job and time with friends can( let alone want ).


Conclusion: Remove quickly ONLY with the sport. Also not a good idea.


You rely on training AND nutrition

Case study # 3 – You rely on training AND nutrition

I recommend Lourdes to all four elements of the MBSC formula to include and also to be a little more moderate:


  •       Objective: 500 grams of fat loss per week. This corresponds to a calorie deficit of 500 kcal per day.
  •       Nutrition: 1600 calories a day are just below their calories and can be easily implemented for Lourdes in everyday life. (By switching to proteinaceous foods and a lot of fresh fruits and vegetables despite the calorie deficit, she is less hungry than before).
  •       Training: Lourdes conducts strength training three times a week, which she supplements with endurance training or regular walks. This enables them to increase their energy requirements by an average of 300 kcal per day.


With this approach, she reduced a total of 8 kilograms of fat in 4 weeks – and felt great. Of course, you looked at her.


What would have surprised her earlier: The scale has hardly changed during this time. The body fat content has dropped significantly.


Good if you have the values of the correct measures.


to lose weight quickly, you should keep an eye on your energy balance

Losing weight quickly – Conclusion

If you want to lose weight quickly, you should keep an eye on your energy balance.


In most cases, focusing solely on nutrition and eating fewer calories is not a good idea.


To maximize fat loss, you want your metabolism to get going and work on the other side of the formula: your energy consumption.


When you build muscle, you look more defined and use more energy while sleeping and on the sofa — more on this in this article


There you also learn that proper training is more than just calorie consumption.


You also optimize your hormones to “lean and strong.”