True or False: 80% diet & 205 Exercise for weight loss?

I forgot to mention wouldent gaining lean muscle play into affect that the 20% exersize rule is true? If you just diet without excersize including weight lifting sure you will lose weight, but you will eventually just be "skinny fat"

If your in a calorie deficit to lose weight then you are not going to gain any substantial muscle, but working out will help you maintain what lean muscle mass you currently have....

Well I hope this is the case and I will continue to lift. I know under this fat is a buff guy, I know I am good in the strength department.

You will gain strength, but if you are eating a deficit lifting will just help you to retain some of your lean muscle.

Example from my life that I find interesting: My boyfriend and I have been lifting heavy weights together since March. I have been eating between maintenance/surplus during this time and he has been eating at a large deficit. He has lost 17 lbs since we started and I have gained 6. We had our BF% measured and I found out that I gained 5 lbs of lean body mass. He lost 6 lbs of lean body mass (the rest was fat). No matter what, in weight loss and with a deficit, you are losing muscle. Exercise can help retain some of it, but you won't gain any unless you are eating a surplus.

Congratulations to you so far! The number of pounds will probably slow down.
I lost 90# before I even began to walk more. So for many of us, it is about eating at a calorie deficit.
Exercise is really beneficial though, so it is important for your overall health.

Well, if you change the title to physically fit, then its impossible without exercise, and exercise is the overwhelming percentage. But there is no percent "rule" in general, no. Intake is almost always the biggest impact on weight, (and almost always underestimated) and weight can be reduced without any exercise, but its not optimal, or even reasonable for most to do that.

Its dangerous to say this for most people, but if your diet is good and controlled, and you can just mildly uptick your eating with large caloric burn days or keep it the same, and you can lose weight that way too, making large exercise burn days the "leader" for weight loss, and you can rationalize "100% from exercise". But you have to be able to burn large amounts of calories for hours of exercise, and the less you weigh and the less muscle you have, the harder this is to do, and the easier it is to fall into the over estimate exercise burn trap. I switch back and forth between total calorie/daily deficit method and staying more in a maintenance mode while eating 1/3rd of 1400-3000+ cal burn days back. But, without staying in at least a low maintenance number of calories between, it wont work, so you can claim its "100% diet" again.

All this means to me is its not one or the other, but a balance that is important. I don't ever consider weight loss without exercise, since I know that is like quitting drinking to excess, but not smoking, considering the size of benefits to you on a quest for "health". Unlike quitting smoking and drinking together, weight loss and exercise go hand in hand and are easy to do together, almost everyone can do 15-20 mins/day average, and if not, 5 mins/day still has significant benefits, and everyone can do that (barring some physical issue). Why leave low hanging fruit for your health?

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Weight control in general...whether you want to lose, maintain, or gain is all about consumption. Your consumption should be at an appropriate level for you activity (and other stats) and minor adjustments made to either lose, maintain, or gain as applicable.

One aspect of exercise that is highly beneficial to weight loss though...at least for me...was dietary adherence. Without any exercise I was only allotted a mere 1800ish calories as per my loss goals...regular physical exercise bumped that number up to around 2200 - 2300 which was much more doable and I found dietary adherence to be pretty easy at that point.

For me, it's more like 40/60. While calories are all that count for weight loss, I CANNOT stick to my calorie goals unless I'm also exercising.

Exercising helps to stabilize blood sugar levels so that I don't dive headfirst into every dessert that I see. It also keeps me busy so that I don't overeat out of boredom.

I graphed out my daily calories vs. exercise over a three month period, and there was a clear association. I try to eat within a calorie range of 1200-1600 calories per day. Every day that I exercised, my calories were near 1200. Every day that I didn't exercise, the calories were 1600-1800. (And that was WITHOUT figuring in any calories burned during the exercise!)

It's a matter of burning more calories than you eat. The loss comes from both.

If it works for you to view it as 100% diet or 80% diet or 0% diet....doesn't matter.

As long as you use up more than you take in, you lose.

65lbs lost, 100% diet.

I am trying to get more active, but nothing you could define as exercise as of yet.

I do diet.... Watching my calorie intake, but excercise is not crazy for me. I excercise about a half hour every day. I'm seeing great progress doing this, I've been on my journey for 7 weeks and have lost 22 lbs!

That has certainly been true for me. Exercise lets me eat a little more, at a given weight, than I might otherwise but diet is what moves the scale down. My body is particularly sensitive to over-exercising, especially cardio, and it always makes me gain weight, probably through a combination of inflammation and my appetite increasing.