Diet or Exercise – which matters more for weight loss (for beginners)?
Can beginners lose weight with just one or do you need to both eat healthily and to exercise?
Ask a room full of people this question and it will spark quite the debate! Some people think you can eat whatever you like if you just go for a run; others think that the only way to lose weight is to cut out all sugar and as much fat as possible.
Before we give you the answer (and hopefully put to bed many of the diet vs exercise myths out there), we should clarify that when we say ‘weight loss’ we actually mean fat loss.
In fact, when most people say they want to lose ‘weight’ they mean that they want to lose fat (or more specifically that they want to wear a smaller clothes size or fit into something that they used to feel great in a year or two ago).
What is the key to losing fat?
The key to losing fat is very very simple. Your body needs to be taking in fewer calories than it uses. Put another way, you have to burn more than you consume or, in more technical terms, you have to be in a calorie deficit.
It’s the very old concept of CICO (calories in, calories out) which may not sound half as sexy as some of the fancy-named diet plans out there but it really is as simple as that.
What’s more, whether you are into intermittent fasting, 5:2, low carb, vegan or any one of the globally successful slimming clubs out there, if you are finding that you are losing weight it is only because that diet (whichever one it is) has you in a calorie deficit.
Each of us requires a different number of calories each day just for our bodies to work properly. Even when we sleep, we are digesting food, dreaming, fidgeting and breathing, and all of these actions use energy (calories). For some of us, our bodies might need only 1300 calories to perform these functions; for others it might be 3000.
How will exercise help me be in a calorie deficit?
Exercise raises your heart rate and uses your muscles, both of which require energy. Another way of saying the same thing is to say that exercise burns calories.
Bigger muscles require more energy to sustain them, so that means if you can build some muscle then you will need to eat more in order to maintain it. Put another way, the more lean muscle that you have, the more you will be able to eat without gaining weight.
Having a good base of lean muscle on your body will also allow you to diet (and lose fat) on higher calories.
If you keep your current diet exactly the same, but increase your level of exercise, you will lose weight. However, you will probably start to look leaner as you build muscle through resistance training.
How do I make sure I am in a calorie deficit with my diet?
There is really only one way to be absolutely sure of how many calories you are consuming, and that is to prepare all your food and drinks yourself while also keeping a record of what you are eating. Online food trackers are a free and easy way of doing this.
At first, friends and family are likely to raise an eyebrow if they see you weighing your food or keying nutrition data into your mobile device.
But, as anyone who has successfully lost weight and kept it off long term will tell you, it really is a foolproof way for you to know for sure how much energy is going in and, therefore, how much energy you need to expend to ensure you remain in a calorie deficit.
If you keep your current level of exercise exactly the same, but consume fewer calories, you will lose weight. However, if you don’t eat enough you will start to lose muscle as well as fat, which is not ideal for anyone’s health.
So, which is more important?
You will have started to see by now that really, diet and exercise complement each other and work together for the most healthy and sustainable way to get in shape for the long term.
You can lose weight with either one of them but for results you can really be proud of, you should be looking at a combination of both diet and exercise for weight loss.
The answer to the question in the title of this article is that, in the beginning, dieting is a great way to shed some weight and feel that initial burst of motivation to keep going on your journey.
Diet is key in so many ways; choosing whole foods high in protein will help you feel your best, stay fuller for longer, sleep better at night and most importantly help you to hold on to any existing muscle and lose fat instead.
Realistically, however, even the healthiest diet (when you do it for a long time) is only ever going to be 80:20 at best. You will have family gatherings, birthdays, holidays, weddings and celebrations with cake, alcohol, fast food and fatty snacks.
You should be able to enjoy milestones in whichever way you choose and yes, even fitness professionals weigh a few more kg after the holidays!
The difference between fitness professionals and regular people though is that the fitness crowd have built underlying habits over the years that allow them to indulge and get back on track immediately afterwards.
Another difference between fitness professionals and the general population is that, for the former, exercise forms part of their everyday life.
If they have a big celebration planned they will eat lean proteins and low calorie vegetables during the day so that they can indulge at night. They will go to the gym earlier in the day, or perhaps even throw in an extra workout that week.
They will enjoy the same treats as everyone else but the next day, rather than thinking “I’ve ruined my diet, there’s no point in even bothering anymore”, they will go for a long walk, drink plenty of water and make sure they get back to their regular diet.
While diet will likely dictate whether you lose weight or not, exercise will decide what you will look like as that weight comes off. Losing fat and losing muscle looks very different on any individual body and has a huge effect on your overall health.
If you know you want to lose weight but you don’t know where to start, our coaches at ATP Personal Training can teach you how to build healthy habits around both your diet and exercise that will enable you to lose weight and keep it off, forever.
An absolute game-changer! ⭐️⭐️⭐️⭐️⭐️⭐️
Having worked with several personal trainers in the past, I can confidently say that working with Ken Fong at ATP has been an amazing experience and the best investment I’ve made for my health. Thanks to his professional guidance and expertise, I lost 5kg in just 3 months - after my 2nd pregnancy, I didn’t imagine it was possible! Now I feel incredibly strong, energized, and healthy. 🤩 my left knee pain is also completely gone by week 4!
What truly sets Ken apart is his coaching style. He was never harsh or aggressive, and he never made me feel guilty. Instead, he was always patient and deeply respectful. Rather than just pushing for a quick number on the scale, he focused on a tremendous lifestyle change and helped me completely transform my daily habits for the long run.
If you want a top-tier trainer who motivates with kindness and expertise, look no further than Ken at ATP. 👍🏼👍🏼👍🏼
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Ng Yin Ling
1 October 2026
I’ve been training with Jasper for a few months now and I’m really happy with the progress we’ve made. Before this, I had never really stepped into a gym or done any proper strength training, so I started with very little idea of what I was doing.
I can definitely see the difference now - I feel much stronger and can see more definition in my physique. More than that, having regular sessions has kept me accountable and made me more conscious of what I’m doing outside the gym too, from my food choices to staying consistent with training. I’ve definitely put in the effort myself, but having that structure and accountability has made it much easier to stay on track.
I also really appreciate how Jasper adapted my programme when I injured my wrist, so I could continue training safely instead of having to stop completely.
It’s been really nice seeing what my body is capable of and watching the progress add up over time. Still a work in progress, but I’m excited to keep getting stronger!
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Olivia Chong
19 September 2026
8 weeks in with John David and and counting - he’s an energetic, encouraging trainer who gives just the right amount of push for my fitness and diet goals without overwhelming me. Ruth and Raf at the desk are always friendly and welcoming, and I love the cute, customized art on my to-go protein shakes! Such a heartwarming touch by the hidden artists—it's the thoughtful little details like that which set them apart!
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Xenia Goh
3 September 2026
Training at ATP Fitness with Arya has been an incredible experience. She is approachable, encouraging, and makes even the most challenging sessions genuinely fun. Beyond the workouts, I’ve learned so much about sustainable nutrition—she was always just a message away whenever I needed guidance on dining out, keeping me consistent and accountable without ever feeling overwhelmed.
For the first time, I’ve managed to lose weight consistently without resorting to crash diets or unsustainable restrictions. The entire ATP team is welcoming and supportive; it really feels like a family. Huge thank you to Arya and the ATP team for guiding me through this journey!
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Shravan Ramaswamy
3 September 2026
I’ve had a great experience training with Mike and would highly recommend him to anyone looking to join ATP. I started out as a complete beginner, and he’s really helped me become much more comfortable and confident in the gym.
With his help, I managed to reduce my body fat from around 32% to 22% and lose almost 10kg in just three months, which is a result I’m extremely happy with. Throughout the process, he has always made sure that my form is correct and that I understand how to perform each exercise properly. The progression in weights has also been very methodical and intentional, so I’ve always felt like I’m improving at the right pace rather than being pushed too quickly.
What makes Mike stand out is how enjoyable he makes every session. He always brings great energy and is genuinely fun to train with — sometimes to the point where I almost forget how tough the workout actually is.
He’s also very attentive and adapts each session depending on how I’m feeling. He regularly checks in on my energy levels, adjusts the routine when I’m having a lower-energy day, and knows when to push me harder when I’m feeling stronger. He’s very motivating while still making sure the training feels manageable and sustainable.
Mike has also been very flexible with scheduling, which has made it much easier for me to stay consistent. Overall, he’s knowledgeable, motivating, patient and great to train with. I’ve made far more progress than I expected in a relatively short period of time, and I’d definitely recommend him, particularly to anyone who might be new to the gym.
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Pei Ting Lee
1 September 2026
Coach Danny is very attentive and genuinely cares about his clients. He encouraged me when I was losing faith and always trained me with a plan tailored to my health, fitness level, and capabilities.
With his guidance, I achieved my initial goal and even received compliments from my friends, which gave me the confidence and motivation to continue my fitness journey with him. I’ve decided to keep training with Coach Danny and hope to take my body fat percentage to the next level with his support!
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Logan Chettiar
1 September 2026
I am training under Danny at ATP. He is very easy to work with and provides a lot of support and guidance in terms of food suggestions, nutrition and also on the exercises and during our training He is constantly encouraging me on achieving goals and follows up during the day to ensure that I keep up with my meal plans, rest and exercises. Been very effective in my weight loss plan and progress
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Shirleen Ng
1 September 2026
Thanks Derrick for getting me stronger and watching my meals like a hawk ! 💪🏼💪🏼💪🏼
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sotiris venardos
30 August 2026
Danny is an Excellent strength trainer—professional, thorough, and genuinely focused on helping you achieve your goals. He is friendly and approachable, every session is well structured and tailored to your progress, while still maintaining a very personal and human approach. He is very knowledgeable, motivating, and a pleasure to train with. Whether you are a fitness enthousiast or simply want to build strength and maintain a healthy lifestyle, Danny is Highly recommended!
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Vera S
29 August 2026
I signed up with ATP Personal Training with the goal of hitting my target within 6 months, and with Danial’s training I managed to achieve it in just 3. I honestly wasn’t sure I could get there when I first started, so achieving it in half the time I expected has been incredibly rewarding. I’ve genuinely never felt stronger or better in my life.
Danial has been amazing to train with. He keeps me motivated, somehow makes even the toughest sessions fun, and always pushes me just enough to get the most out of every workout. What I appreciate most is that the programme never feels generic. He adjusts everything specifically to what I want to achieve and what my body needs, so every session feels purposeful and effective.
He’s also helped me get my nutrition back on track after years of not eating properly, which has made such a difference to how I feel overall. He’s genuinely funny and easy to get along with too, which makes a huge difference when you’re seeing your trainer multiple times a week! I actually look forward to training, even when I know he’s about to put me through something brutal 😂
Couldn’t recommend Danial and ATP enough. The results have exceeded what I expected, and more importantly, I feel stronger, healthier and more confident than I have in years!
I’m honestly so happy with how far I’ve come. I never thought I’d achieve my goal this quickly, and I’m the fittest and most toned I’ve felt in years. Couldn’t recommend Danial and ATP enough!
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Richard Utama
27 August 2026
amazing branch !!
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Eleni
25 August 2026
Being from Greece, I am very proud to be Danial’s (Danny’s) first Greek client and - definitely the most talkative one!
I often tell him that he is the “trouble of my life” because he constantly pushes me beyond what I ever believed I could do.!!
I joined ATP to lose weight and address shoulder discomfort. In threee months - despite spending three weeks travelling- I have lost 10kg, overcome my shoulder issue, and become leaner and stronger..
I strongly believe that my results are a shared achievement.
I do the work, follow the plan and genuinely look forward to my sessions, while Danny provides the expertise, structure and corrections that have helped me make this progress. He listens, explains calmly, and knows exactly how to make me work harder and challenging me to keep progressing without compromising proper technique. His coaching never feels one size fits all as he understands what works for me and adapts his approach accordingly.
Most importantly, his belief in what I am capable of, has helped me become more confident in myself.
ATP provides a highly professional, supportive environment with genuinely friendly staff and having the right coach makes all the difference.
I honestly feel incredible lucky to have Danny as my coach. He is humble, patient, genuine and funny and his own discipline and commitment have inspired me to become more consistent too. As he always tells me, “Trust the process” - something I have definitely learned to appreciate along the way.
So yes, he may be the “trouble of my life” 🤣but he is also an exceptional coach and someone I trully respect.
I hope that, as his Greek client, I have made his coaching journey equally memorable.
I am excited to continue training with him towards my next goals.!
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Vilvum Ramu
19 August 2026
I joined ATP weighing 80 kg with approximately 32% body fat. Today, I weigh around 59 kg, and my body fat has dropped to 18.6%. Losing over 20 kg and reducing my body fat by 13.4 percentage points is an achievement I am incredibly proud of.
A special thank you to my coach, KumaraVel, who has been much more than a personal trainer throughout this journey. He created a practical training and nutrition plan that suited my lifestyle, monitored my progress closely, and consistently checked on my meals, weight, recovery and overall well-being.
This journey had many ups and downs, but KumaraVel always knew when to push me, encourage me or simply listen and reassure me. Even when I doubted myself, he remained patient and continued to believe in me. His humour and positive personality also made the most challenging days much more enjoyable.
My transformation is not only about the numbers. With his guidance, I have become healthier, stronger, more disciplined and much more confident in myself.
I am truly grateful to KumaraVel and ATP for supporting me throughout this life-changing journey. I would highly recommend ATP, especially Coach KumaraVel, to anyone looking for a committed, caring and motivating coach who genuinely wants to see you succeed.
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Emily Farmer
18 August 2026
I’ve been training with Michael since March 2026, and he is a fantastic trainer. Before joining ATP I had little experience with both the wide range of gym equipment and following a diet plan, so I felt a bit apprehensive about joining a personal training gym where there is nowhere to hide! But Michael is both patient and knowledgeable. He explains each exercise thoroughly to me and is very encouraging.
I also really appreciate his realistic approach to the meal plan. I don't feel micromanaged, and working with him on my nutrition plan has enabled to lose weight and subsequently build muscle while still enjoying food.
I have already achieved more than I thought I could with Michael: I have lost nearly 14kg since starting with ATP in January, and I am very close to being able to do unassisted pull-ups (this has been a long-term goal for me).
I joined ATP because I wanted a lifestyle change, and not a quick (unsustainable) fix. I feel I am well on my way to achieving a sustainable lifestyle so I look forward to continuing my fitness journey under Michael's guidance! 💪😁
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Motlotleng Tselapedi
18 August 2026
I’ve been training at ATP for about 1.5 months now, and it’s been an amazing experience. My trainer, David, has been great in helping me improve my technique and form, while also teaching me how to eat properly to achieve my goals. I’m already seeing great progress and getting closer to my body goal. Definitely recommend ATP!
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shaw ming Chia
15 August 2026
I have a fantastic 2-month training with Harpal. I have successfully reduced my weight by 9kg and improved my fitness level.
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Pujan Rai
14 August 2026
It is my first time doing PT and Im really glad I had David to help me ease into the process. I considered doing PT after getting too overwhelmed with the information online. My goal was to build muscle and get lean and David has been a big help in helping me build a stronger version of myself. He also helped me adjust my meal plans when necessary and really pushed me towards a healthier lifestyle. Really grateful to him for his guidance
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Jake Morton
14 August 2026
I’ve been training with David at ATP for a few months now and it’s been a total shift in how my overall life and health feel.
Desk job work really took a toll on my body - my legs and hips especially - and I’d lost a lot of strength that I spent my 20s building.
Working with David to restructure my diet, and have a workout routine that has been building a solid foundation for the rest of my adult life has been so rewarding.
It feels great to be in an environment where there’s someone there to push you every workout, explain the mechanics and reasoning behind each exercise, and (maybe most importantly) keep you accountable to the healthy changes you’re making across your whole life.
I couldn’t recommend ATP Fitness and PT David enough to someone looking to build their life up.
