What's better for weight loss Cardio or Weight lifting?

   The other day, I came across a post of a woman who was overweight and doing some powerlifting. The comments were all over the place, but one consistent remark stood out: “She should stick to cardio.” As a personal trainer with a degree in exercise science, I want to weigh in on this topic. So, let’s jump right in.
    I want to approach this from two perspectives: My Personal View: Based on real-world experience working with clients. The Scientific Perspective: What does the research say?

My View Over the years, I’ve seen many people successfully lose weight using various methods. Can you lose weight while weightlifting? Absolutely. However, like anything, there’s nuance to this. First and foremost, weight loss requires being in a calorie deficit. This means the energy you expend during the day needs to exceed the calories you consume. Here’s where weightlifting can complicate things: If you train like a bodybuilder—pushing close to failure with high volume and intensity—it may not always align with weight loss goals. This type of training heavily breaks down muscle tissue, requiring significant nutrients and sustenance to rebuild. Striking the right balance is essential. You can definitely weightlift while being in a calorie deficit, but the key is moderation.

Here are some practical guidelines:
- Weight Training: Moderate intensity, 2-3 times per week for about 45 minutes per session.
- Calorie Deficit: Maintain a daily deficit of 300-500 calories.
- Light Steady-State Cardio: Engage in light activities like walking, biking, or using the elliptical 5-6 days per week for 30-60 minutes. This type of cardio burns calories without significantly spiking cortisol levels, which can make fat loss harder if they become elevated.

The Scientific Perspective: A comprehensive review in 2021 that analyzed 12 systematic reviews and over 140 studies provided some key insights: Weight Loss: Exercise led to significant weight loss (−1.5 to −3.5 kg), fat loss (−1.3 to −2.6 kg), and visceral fat loss (−0.33 to −0.56 standard mean difference).
- Training Types: No difference in weight, fat, and visceral loss was found between aerobic and high‐intensity interval training as long as energy expenditure was equal. 
-Resistance Training: Reduced lean mass loss during weight loss by approximately 0.8 kg (95% CI: 0.4–1.3 kg).
-Long-Term Maintenance: Exercise had no significant effect on weight maintenance. The research also emphasized the unique benefits of resistance training: it stimulates muscle protein synthesis, helping to preserve muscle mass loss during a weight loss phase.

Final Thoughts In summary, weightlifting is a valuable tool for overall health, body composition, and maintaining muscle during weight loss. Pair it with light cardio and a reasonable calorie deficit for the best results. It’s not about “sticking to cardio” or dismissing other forms of exercise—it’s about finding a balanced, sustainable approach that fits your goals.

Full video- youtu.be/FQLav2Tfy2U 

Source - https://pmc.ncbi.nlm.nih.gov/articles/PMC8365736/​