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At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- ExRx.net: Barbell Deadlift
- Harvard Health Publications: Calories Burned in 30 Minutes for People of Three Different Weights
- American Council on Exercise: Weight Loss: Diet vs. Exercise
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
Deadlifts for Losing Weight
The deadlift exercise, in which you bend your back and lift a barbell off the floor, can be an effective way to strengthen your back muscles and several other muscle groups 1. It's not, however, likely to lead to weight loss on its own. Weight training can play a role in weight loss, but must be paired with exercise and dietary changes. Always consult your doctor before beginning this or any exercise regimen.
Largely Ineffective on Its Own
Weight-training exercises, including deadlifts, burn calories at an extremely slow rate. Harvard Health Publications reports the rate that you burn calories while lifting weights is comparable to bowling and only about a third of the rate of using an elliptical trainer 2. Even with its low calorie burn, lifting weights plays a role in weight loss by elevating your metabolism.
Use Exercise and Diet
How to Lose Fat Around the Hips and Lower Back
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Losing weight requires a commitment to diet and exercise 4. By focusing on both areas, rather than just one, you significantly improve your odds of finding success. Adults should endeavor to perform aerobic exercise about 300 minutes per week, find time for two or more strength-training workouts and reduce their daily caloric intake.
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References
- ExRx.net: Barbell Deadlift
- Harvard Health Publications: Calories Burned in 30 Minutes for People of Three Different Weights
- WeightLossResources.co.uk: How to Make Your Body Burn More Calories
- American Council on Exercise: Weight Loss: Diet vs. Exercise
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
- Mul JD, Stanford KI, Hirshman MF, Goodyear LJ. Exercise and regulation of carbohydrate metabolism. Prog Mol Biol Transl Sci. 2015;135:17–37. doi:10.1016/bs.pmbts.2015.07.020
- Chiu CH, Ko MC, Wu LS, et al. Benefits of different intensity of aerobic exercise in modulating body composition among obese young adults: a pilot randomized controlled trial. Health Qual Life Outcomes. 2017;15(1):168. doi:10.1186/s12955-017-0743-4
- Calorie Control Council. Get moving calculator.
- US HHS. Activity guidelines questions and answers. Updated October 21, 2019.
- CDC. Measuring physical activity intensity. Updated January 29, 2020.
- Willis LH, Slentz CA, Bateman LA, et al. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. J Appl Physiol (1985). 2012;113(12):1831–1837. doi:10.1152/japplphysiol.01370.2011
- Carey DG. Quantifying Differences in the “Fat Burning” Zone and the Aerobic Zone: Implications For Training. Journal of Strength and Conditioning Research. 2011;25(8):1-1. doi:10.1519/jsc.0b013e3181f7c424
Writer Bio
Toronto-based journalist William McCoy has been writing since 1997, specializing in topics such as sports, nutrition and health. He serves as the Studio's sports and recreation section expert. McCoy is a journalism graduate of Ryerson University.