Canton Medical Clinic

Role of Exercise in Weight Management

I am Dr. Nida Latif, a board-certified physician in Family Medicine and Obesity Management. With years of experience in the field, I have helped countless clients achieve and maintain healthy body weight while improving their overall health.

In this blog post, I will be discussing the critical role of exercise in weight management, based on evidence-based research.

Obesity Epidemic

Obesity is a growing public health concern worldwide. According to the World Health Organization (WHO), there has been a significant increase in obesity rates since 1975, with 1.9 billion adults considered overweight and 650 million considered obese. This increase can be attributed to various factors, including a sedentary lifestyle, changes in diet, and lack of physical activity.

Exercise and Energy Balance

One crucial aspect of weight management is energy balance, which is the difference between the calories consumed and the calories burned. When the number of calories consumed is more than the number burned, the body stores the excess as fat, leading to weight gain. Exercise is an essential component of energy balance, as it helps increase the number of calories burned. Regular exercise helps create an energy deficit that leads to weight loss and helps maintain a healthy weight by increasing muscle mass. Muscle tissue burns more calories than fat tissue, even at rest. Therefore, increasing muscle mass through resistance training exercises can help you burn more calories and maintain a healthy weight over the long term.

Types of Exercise

There are various types of exercises that you can do to manage your weight. These include:

  • Aerobic Exercise: This is any exercise that raises the heart and breathing rates, improving cardiovascular fitness. Examples of aerobic exercises include cycling, swimming, dancing, brisk walking, and running. Aerobic exercise improves lung capacity, strengthens the heart muscle, and improves blood circulation, reducing the risk of chronic diseases such as heart disease, stroke, diabetes, and certain cancers.
  • Strength Training: This is any exercise that involves using external resistance, such as weights, resistance bands, or body weight, to build and strengthen muscles. Examples of strength training exercises include push-ups, weightlifting, pull-ups, squats, and lunges. Strength training improves muscle strength and endurance increases bone density and reduces body fat while increasing lean muscle mass.
  • Flexibility Training: This is any exercise that involves stretching the muscles and joints to improve flexibility, range of motion, and mobility. Examples of flexibility exercises include yoga, Pilates, and static stretching. Flexibility training improves posture, reduces the risk of injury, and improves athletic performance by increasing mobility and range of motion.
  • Balance Training: This is any exercise that involves standing or moving on an unstable surface or using unstable equipment to challenge balance and stability. Examples of balance training exercises include standing on one leg, using a stability ball, and performing exercises on a balance board. Balance training improves proprioception, the ability to sense where the body is in space, and reduces the risk of falls, particularly in older adults.
  • High-Intensity Interval Training (HIIT): This is a type of aerobic exercise that involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. HIIT workouts are typically shorter in duration but more intense than traditional aerobic exercise. Examples of HIIT exercises include sprinting, jumping jacks, and burpees. HIIT workouts are effective for improving cardiovascular fitness, burning calories, and increasing metabolism.

Exercise and Metabolism

Metabolism refers to the chemical processes that occur within the body to maintain life. The rate of metabolism can vary between individuals and can be influenced by several factors, including age, genetics, and physical activity level.

Regular exercise has been shown to improve metabolism in various ways:

  • Exercise can increase muscle mass, which can lead to an increase in the basal metabolic rate. This means that the body burns more calories at rest, even when not exercising.
  • Exercise can improve insulin sensitivity, which means that the body is better able to use insulin to regulate blood sugar levels. This can help prevent or manage type 2 diabetes.
  • Exercise can increase the production of hormones that regulate metabolisms, such as growth hormone and testosterone.
  • Exercise can also increase the activity of brown fat, which is a type of fat that burns calories to generate heat.

Overall, regular exercise can help improve metabolism and lead to healthier body weight.

Exercise and Mental Health:

In addition to the physical benefits of exercise, regular physical activity has been shown to have a positive impact on mental health. Exercise has been shown to improve mood, reduce stress and anxiety, and improve sleep quality. Exercise can also help improve cognitive function and reduce the risk of cognitive decline in older adults.

Incorporating Exercise into Your Lifestyle:

Incorporating exercise into your lifestyle doesn’t have to be complicated or time-consuming. Here are some tips for getting started:

  • Start small and gradually increase the duration and intensity of your workouts.
  • Find an activity that you enjoy and make it a regular part of your routine.
  • Mix up your workouts to keep them interesting and challenging.
  • Find a workout buddy to help keep you motivated and accountable.
  • Make physical activity a part of your daily routine, such as walking or biking to work or taking the stairs instead of the elevator.

My Philosophy on Weight Management:

Weight management has become an essential issue in modern times, with the rise of obesity rates and related health problems. At Canton Medical Center, I believe in a holistic approach to weight management that considers each patient’s unique needs and goals. I help you develop individualized plans that promote safe and sustainable weight loss.

Medical Weight Loss:

Medical weight loss is a popular option for those who have struggled with traditional methods of weight loss such as diet and exercise. At my clinic, I offer various medical weight loss programs tailored to the needs of each patient. These programs include prescription weight loss medications, meal replacement programs, and metabolic testing to determine the most effective plan for each individual.

At Canton Medical Center, I prioritize safe weight loss. I closely monitor each patient’s progress and adjust their plan as necessary to ensure that they are losing weight at a safe and healthy rate. I also provide ongoing support and education to help patients maintain their weight loss long-term.

I understand that weight loss can be a sensitive and emotional topic, and I strive to create a supportive and non-judgmental environment for my patients. I am dedicated to helping patients achieve their weight loss goals and improve their overall health and well-being.

Dr. Nida’s Background and Approach to Weight Loss:

As a board-certified physician, I have always been passionate about helping my patients achieve their health goals, including weight loss.

My clinic provides comprehensive medical weight loss services that focus on a personalized approach for each patient. I understand that every patient has unique needs and circumstances, and I tailor my weight loss programs accordingly. 

The Comprehensive Services Offered at Canton Medical Center:

In addition to diet, I also offer other weight loss interventions such as medication management, behavioral therapy, and exercise plans. I believe that a comprehensive approach to weight loss is crucial for long-term success, and I work closely with my patients to provide ongoing support and guidance throughout their weight loss journey.

The Success of Canton Medical Center as a Weight Loss Clinic:

At Canton Medical Clinic, I have seen numerous success stories from my weight loss program. Patients have reported improved health outcomes, such as reduced blood pressure, cholesterol, and blood sugar levels. Many of my patients have also experienced improved mobility, increased energy, and better overall quality of life.

A Trusted and Effective Weight Loss Clinic in Michigan:

my clinic also provides telehealth services, making it easier for patients to access my weight loss program from the comfort of their homes. I believe everyone should have access to quality healthcare services, and I am committed to providing convenient and affordable options for my patients.

At Canton Medical Clinic, I am committed to helping my patients achieve their weight loss goals in a safe, effective, and sustainable way. I take pride in providing personalized care that is tailored to each patient’s unique needs and circumstances. my goal is to empower my patients to live healthy and fulfilling lives, and I look forward to continuing to serve my community with my weight loss services.


In conclusion, exercise is a crucial component of weight management and overall health. Regular physical activity can help you achieve and maintain healthy body weight by creating an energy deficit, increasing muscle mass, and improving metabolism. Exercise can also have a positive impact on mental health, improving mood, reducing stress and anxiety, and improving cognitive function. By making physical activity a part of your daily routine, you can improve your overall health and well-being. As a board-certified obesity medicine physician, I encourage my patients to incorporate regular physical activity into their weight management plans to achieve their desired results.

Nida Latif, MD

Dr. Latif is a co-founder of Canton Medical Clinic. She is a graduate of The Aga Khan University Medical College and has been practicing medicine since 2004. Dr. Latif completed her Family Practice residency from a Michigan State University campus and is board certified in Family Medicine. She has always been passionate about prevention and “lifestyle” medicine. For this reason, she pursued and board-certified in Obesity Medicine in 2018. She also performs wet cupping therapy (Hijama) on women and children.