There is more than one option regarding exercise if you want to lose weight, but a new study shows one of those ways is better if you are interested in long term health. Researchers at Tel Aviv University in Israel found strength training is most effective when it comes to getting what they call "high-quality" weight loss, which they define as losing fat while maintaining muscle.

Scientists looked at weight loss data from hundreds of study participants between the ages of 20-75. They all consumed a low-calorie diet and were divided between three groups: no exercise, aerobic exercise and resistance training, also called strength training.

All three groups experienced pretty similar results in terms of weight loss, but the difference was found in the composition of the weight loss. Those in the resistance training group lost more fat than the others and were the only ones to preserve or increase their muscle mass.

At the same time, those in the aerobic exercise group and those who did not exercise lost a substantial portion of their muscle mass as part of their weight loss. The results show that healthy weight loss is more than a number on a scale.

"Although total weight loss was similar among all participants, the key difference lay in the composition and quality of that loss," researchers said. "While weight loss without strength training, and even with aerobic activity alone, was accompanied by loss of muscle mass, strength training led to weight loss based primarily on loss of fat, while preserving and even increasing muscle mass. This means that weight loss achieved through strength training is not just a decrease on the scale, but a healthier, more stable, and more effective long-term process."

Muscle makes up about 40 percent of a healthy person's body weight and plays a central role in metabolism. It's responsible for much of the body's daily energy expenditure, even at rest. When muscle mass decreases it also leads to a decrease in metabolic rate which makes weight loss even more difficult.

Those in the strength training category also experienced a greater reduction in waist circumference. That decrease in abdominal obesity can also be associated with a decreased cardiometabolic risk.

"Our study shows that weight loss should not be measured only by how many kilograms we lose, but by the quality of that loss," professor Yftach Gepner said. "When appropriate nutrition is combined with strength training, it is possible to reduce fat effectively while preserving and even improving muscle mass, a critical factor for metabolic health, daily functioning, and long-term weight maintenance. Our findings make it clear that strength training is not just for athletes, but a vital tool for anyone who wants to lose weight in a healthy, safe, and sustainable way, women and men alike."

Click here to read more in the journal Frontiers in Endocrinology.