Does cardio really cause weight loss?

I have always felt that cardio doesn't really do anything for weight loss, that changing your diet really does all of the work. I have lost a ton of weight just from changing my diet alone, never ended up flabby or out of shape, was very toned, all due to diet.

I used to do hardcore cardio to burn off the last 10-15lbs but it never worked. I learned I had to make my diet even more strict to make the scale budge.

Anyone else experience this?

Cardio creates a calorie deficit, which equals weight loss.  Cutting calories and eating healthy can do the same.  When comparing the two like that, diet alone could cause weight loss.  Adding cardio on top of a low calorie diet may not work because your deficit is too large, so your body would hold on to every calorie.  You would have to actually eat more.  But the purpose of cardio is not only weight loss, it's great for your heart  and lungs and overall health.  So you may not want to banish it completely. 

A calorie deficit create through diet and cardio will yield the same results as the same deficit created through cardio only.  In other words, burning 500 calories through steady state cardio isn't any different (in terms of fat loss) than just eating 500 calories less.

However, the same sized deficit created through diet and resistance training will result in a larger amount of fat lost.

so cardio doesn't matter?

Original Post by jaylamaria123:

so cardio doesn't matter?

 It matters to your health.

Cardio matters to your overall health and fitness.  Don't banish it completely. 

 As it says in the "Melkor Geeks Out" thread - do cardio, you'll live longer. There's a reason there's three sections up top; they're all important for quality of life.  Though for sports performance it's variable how much of a role each plays, and for fat loss specifically cardio is only mildly helpful.

 Well, I tend to think that getting to eat 500kcal/d more by doing cardio is a net plus even if the weight loss is the same; you can get your fat loss on without unduly restricting intake.

exercise, be it cardio, strength, or what ever will strengthen your heart.  A lower resting HR means less work on the part of the heart muscle and just might help you live longer :-)  I think there's some empirical evidence that those who diet and exercise are much more successful at weight loss then those who do not.

I work out to even out my moods.  However, it increases my calorie burns and thus, I can eat more.  I found that the transition from weight loss to maintenance was very easy because I never had to eat less than 1700.  I'm in shape to the point that regular activities can be turned into a workout (neighborhood walking, eg) and I can bust a move whenever I want.  I eat a lot and feel good and so, I believe I will have an easier time keeping the weight off. 

Think of it this way. If you do 30 mins of cardio 3 times a week thats 900 calories a week burned by excirse alone. over a month its a pound over a year its 12lbs. So it speeds up the weight loss process. but it is easy to eat 300 calories of food. So diet is the most important part of weight loss.

Original Post by trhawley:

Original Post by jaylamaria123:

so cardio doesn't matter?

 It matters to your health.

 Since I've started using my elliptical (3-4 days a week for 30 minutes, fairly vigorus) I feel stronger and my resting heart rate has dropped significantly. I used to get out of breath by walking up a flight of stairs. I can now run up a flight of stairs and not even notice a change in my breathing. Now that is amazing. I also feel that it is helping my weight loss. I'd rather be a little overweight and have fantastic cardiovascular health than be skinny and die young from a heart attack.