The Science Behind Sustainable Weight Loss

SANAMethod
Sep 5
2 min read

Should you focus on cardio or strength training for fat loss? And how do weight loss medications fit into the picture?

People running and flexing muscles on a blue background. Text: Sustainable Weight Loss, The Science Behind Better Body Composition. SANA Health Talks Season 1. — Podcast episode 23, Dr Richard Ralph and Dan Lowry discuss sustainable strategies vs crash diets.

The Truth About Weight Loss: It’s Not Just Calories

At its core, fat loss requires a calorie deficit, burning more energy than you consume. Here’s why so many people struggle:

Ingrained eating habits built over decades
Highly processed, hyper-palatable foods
Poor satiety signalling due to genetics and body composition

The good news? You don’t have to starve yourself to succeed.

Strength Training vs Endless Cardio

While running and cycling can help burn calories, they don’t prevent muscle loss during weight loss. Without strength training:

Up to 50% of weight lost can be lean muscle
Losing muscle lowers your basal metabolic rate (BMR), making fat loss harder
You risk developing sarcopenia (age-related muscle loss)

Why strength training matters:

Signals to your body that muscle is essential
Improves bone density, hormonal health and longevity
Leads to better body composition – more lean mass, less fat

Weight Loss Medications: Helpful, But Not the Whole Solution

Weight loss medications can help reduce appetite and make it easier to maintain a calorie deficit. However:

They’re not magic pills.
Without exercise and protein intake, you risk losing muscle mass instead of fat.
Sustainable results come from building better habits, not just relying on medication.

Woman in yellow shirt looks reluctantly at broccoli on fork, sitting at table with a salad bowl. Kitchen background with tan tiles.

Why Crash Diets Fail

Very Low-Calorie Diets (VLCDs), often recommended in clinical settings, can produce rapid weight loss, but at a cost:

Severe fatigue and nutrient depletion
Loss of muscle and bone density
Poor exercise performance
High risk of rebound weight gain

Instead, aim for a moderate calorie deficit combined with:

Protein-rich meals
Strength training three times per week
Walking and low-intensity cardio
Adequate sleep and recovery

Success Stories

We’ve seen countless clients achieve life-changing results by combining:

Sustainable nutrition
Progressive strength training
Balanced cardiovascular exercise

One client dropped 40kg in 18 months while maintaining muscle. Another lost 10% body fat in six weeks without extreme dieting. The key? Consistency, not quick fixes.