The Role of Cardio in Weight Loss
written by Dave ChenI was overweight in high school and throughout university, so I was this guy once — whenever I had a hint of motivation to lose some weight, I would do cardio. I tried jumping rope, biking, using the elliptical, and oh yes, of course, I hit the treadmill.
And this is what most people think about when they want to lose weight—they turn to cardio. Cardio has long been associated with fat loss, but is it really the key to shedding pounds? The truth is, while cardio plays a role, it’s only one piece of the puzzle. Sustainable weight loss is ultimately about creating a caloric deficit—and there are far more effective ways to do that than endless hours of running.
Weight Loss Comes Down to a Caloric Deficit
The fundamental principle of weight loss is simple: you must burn more calories than you consume — a concept known as a caloric deficit. I wrote about energy balance in great detail in my blog post Weight Loss is Math (Part 1) - Calories & Macros. No amount of running, cycling, or jumping rope will result in weight loss if you’re still consuming more calories than your body needs.
You might’ve heard the saying, “abs are made in the kitchen.” It’s not suggesting you should do crunches on your kitchen floor (although you are more than welcome to try 😂), but it alludes to the fact that diet and nutrition play a more crucial role in fat loss than working out. You can run miles every day, but if your diet isn’t aligned with your goals, you’ll struggle to see results.
How Cardio Contributes to a Caloric Deficit
Cardio helps create a caloric deficit by increasing your overall energy expenditure. Activities like running, swimming, and cycling burn calories, making it easier to tip the energy balance in your favour. However, relying solely on cardio while neglecting diet and strength training is a common mistake. It’s best to think of cardio as a tool, not the primary driver, of weight loss.
For example, if your maintenance calorie intake is 2,500 calories per day and you burn 500 calories through cardio while maintaining your diet, you’ll create a 500-calorie deficit, leading to approximately one pound of weight loss per week. But if you then overeat to compensate for the calories burned, your deficit disappears—and so do your results.
Why Cardio Alone Isn’t Enough
Many people fall into the trap of thinking they can “out-exercise” a poor diet. The reality? A single hour of moderate cardio might burn 400–600 calories, but that can easily be undone with a calorie-dense meal. To illustrate this, here’s my 20 minutes on the Rogue Echo Bike — a grueling session that burned less than 200 calories.
This had me sweating buckets 🥵
To put 200 calories into context with some of the most popular North American snacks:
Lay’s Classic Potato Chips Nutrition Facts
Original Oreo Cookies Nutrition Facts
Frosted Chocolate Fudge Pop-Tarts Nutrition Facts
Additionally, excessive cardio without resistance training can lead to muscle loss. Since muscle tissue burns more calories at rest than fat, losing muscle can actually slow down your metabolism, making long-term weight loss harder. This is why strength training is so important. The more muscle you retain or build, the more calories your body will naturally burn throughout the day — even when you’re not working out.
The Balanced Approach: Cardio + Strength Training + Diet
The most effective way to lose weight and keep it off is through a combination of strength training, a controlled diet, and strategic cardio. Strength training helps preserve muscle mass while increasing metabolism, and cardio acts as a tool to help maintain a caloric deficit without extreme food restriction.
I would recommend a well-balanced approach that looks something like this:
Strength training: 3–5 times per week to build and maintain muscle.
Cardio: 2–3 sessions per week, depending on your goals and lifestyle.
Nutrition: A sustainable eating plan that aligns with your calorie and macronutrient needs.
This method ensures that you’re not only losing weight but also improving your body composition—reducing fat while keeping muscle.
Final Thoughts
While cardio is great for maintaining and strengthening cardiovascular health, help to create a caloric deficit and serving as a useful tool in your weight loss arsenal, the key to sustainable fat loss is a well-balanced approach that includes diet, resistance training, and manageable amounts of cardio. Instead of over-relying on the treadmill, focus on creating a realistic and sustainable lifestyle that supports your long-term goals. By combining exercise and nutrition strategically, you’ll not only lose weight but also maintain your results and feel stronger in the process.
#LFG