People aiming to lose weight often start by strictly limiting how much they eat. However, sustainable weight loss requires more than simply eating less; it relies on habits that boost energy expenditure, preserve lean muscle, and regulate appetite.
Drawing on nearly four decades of clinical experience and scientific research, veteran pharmacist Son Eun-joo recently highlighted what she calls a surefire approach to weight management without resorting to starvation. Topping her recommendations is combining resistance training with aerobic exercise, alongside an often-overlooked factor: quality sleep.
Combining Resistance Training and Cardio to Burn Fat and Preserve Muscle
"Aerobic exercise burns energy while you are working out, whereas weight training raises your metabolic rate even after the session ends," Son explained. "Doing both extends the duration during which fat is burned."
In practice, combining aerobic and resistance exercises allows individuals to reduce body fat while maintaining muscle mass. Aerobic activities—such as walking, running, and cycling—engage large muscle groups over extended periods to maximize immediate calorie expenditure.
Resistance training, on the other hand, repeatedly places a load on muscles to build or maintain strength. The body requires additional energy post-workout to repair muscle tissue and synthesize protein—a phenomenon known as excess post-exercise oxygen consumption (EPOC), which keeps energy expenditure elevated after exercise.
According to a 2025 meta-analysis published by researchers at the University of South Florida in the International Journal of Sport Nutrition and Exercise Metabolism, individuals who combined aerobic and strength training lost an average of 1.09 kilograms more fat mass than those who performed strength training alone. Nevertheless, health experts emphasize that the fundamental principle of weight loss remains a sustained energy deficit, where total energy expenditure exceeds calorie intake.
Why Quality Sleep Is Critical for Appetite Control
Pharmacist Son also emphasized that sleep is just as crucial as physical activity. "Everyone ignores this, but when you don’t get enough sleep, appetite hormones are secreted in greater amounts," she noted, pointing out how sleep deprivation disrupts hunger regulation.
Lack of sleep alters hormones responsible for hunger and fullness, affects the brain’s reward system, and triggers cravings for high-calorie foods. Consequently, chronic sleep deprivation can sabotage weight loss efforts, even for those who adhere strictly to an exercise routine and diet.
A 2022 study published in JAMA Internal Medicine by a University of Chicago research team examined 80 overweight adults who habitually slept less than 6.5 hours per night. Participants who increased their nightly sleep by approximately 1.2 hours consumed an average of 270 fewer kilocalories per day compared to a control group that maintained their regular sleep schedule.
Researchers concluded that securing adequate sleep serves as an effective strategy for weight management and obesity prevention. Ultimately, achieving lasting results requires addressing overall lifestyle habits rather than focusing solely on calorie restriction.
