A healthy diet and physical activity are essential for losing and maintaining weight. But for those who are overweight or obese, what helps more: diet or exercise? Is it possible to talk about a 
percentage combination recommended for weight loss, such as 70% diet and 30% physical activity?
No magical composition exists to indicate the ideal balance between exercise and nutrition.
Characterized by the accumulation of body fat, obesity is one of the biggest health problems today and is increasingly present in society, already being considered an epidemic. In Brazil, one in five people is obese, and more than half of the population in Brazilian capitals is overweight. Good nutrition and physical activity form the two pillars for healthy weight loss.
Physical Activity
The importance of physical activity in weight loss goes far beyond calorie burning, as it impacts health globally. It promotes improvement in physical condition and biological functioning, reduces stress, enhances mood, and decreases the risk of cardiovascular diseases.
Thus, physical activity should always be recommended, especially for obese individuals. The general recommendation is to engage in aerobic and resistance physical activity, that is, cycling, running, or swimming, combined with some weight training or functional exercise. But always with great care to avoid any injuries, as otherwise, the person will remain inactive for a long time.
Recommendations for adopting healthy lifestyle habits.
One of the foundations for tackling excess weight and obesity lies in promoting healthy eating:
• Make natural or minimally processed foods the basis of your entire diet;
• Use oils, fats, salt, and sugar in small amounts when seasoning and/or cooking food, and avoid industrialized broths and seasonings;
• Avoid ultraprocessed foods (sausages, hot dogs, salami, and ham, among others) and foods prepared in deep frying (french fries, snacks);
• Reduce the intake of sugar, salt, and saturated fat;
• Increase the consumption of fruits, vegetables, and legumes;
• Increase physical activity, do exercises or take a walk.
Source: www.saudebrasilportal.com.br