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538 article about detaching exercise from weight loss expectations
Posted on 1/30/18 at 2:28 pm
Posted on 1/30/18 at 2:28 pm
I saw this today and thought it did a great job of making the case.
Ironically, I make the same argument for diet: if you choose a diet for health benefits, then weight loss will be a friendly by-product. Essentially, if you eat correctly, you will be healthy and not fat. All the better if you are physically active also.
LINK
quote:
Yet despite all its health benefits, exercise is not a particularly effective tool for weight loss. One review from 2014 found that unless you’re doing an awful lot of aerobic exercise, you’re not likely to lose a lot of weight. Without caloric restriction, most people who are overweight and obese can expect to lose up to about 4 pounds with exercise, the authors wrote. That’s not the same as saying it’s totally useless — it isn’t. It appears to help, albeit modestly, lessen weight gain over the long term. And it seems to reduce the chances that lost weight will creep back.
But we actually don’t burn a ton of calories when we exercise, Freedhoff said. If we did, we wouldn’t have survived as a species during the majority of human history when calories were scarce. That’s especially true in relation to the food we eat. For example, a 155-pound person burns 298 calories in 30 minutes of running at a 12-minute-mile pace. But the same person burns 42 calories in a half-hour of sitting around reading a book, so the net burn is closer to 256. That barely covers a half-cup of Ben & Jerry’s, depending on the flavor.
Ironically, I make the same argument for diet: if you choose a diet for health benefits, then weight loss will be a friendly by-product. Essentially, if you eat correctly, you will be healthy and not fat. All the better if you are physically active also.
LINK
Posted on 1/30/18 at 2:42 pm to Big Scrub TX
There’s too many people out there who do a lot of cardio but continue to eat a shitty diet and then get frustrated when they don’t drop much weight.
Posted on 1/30/18 at 2:53 pm to Big Scrub TX
I'm a living example. I played rugby for years, spending tons of time each week lifting, running, tackling, but I was getting fatter every year because my diet was terrible.
I retired from rugby, and started eating right and I dropped 80lbs or so. Diet is everything.
I retired from rugby, and started eating right and I dropped 80lbs or so. Diet is everything.
Posted on 1/30/18 at 2:53 pm to Big Scrub TX
Quit worrying about calories and start eating real food - the rest will sort itself out.
You exercise to get in shape, you eat properly to lose weight.
You exercise to get in shape, you eat properly to lose weight.
Posted on 1/30/18 at 2:58 pm to 1BamaRTR
See these people at the gym all the time saying--why can't I lose weight--I come to the gym all the time. Ironically, they eat garbage and spend most of their gym time talking about exercising instead of exercising.
Posted on 1/30/18 at 3:12 pm to Big Scrub TX
quote:
if you choose a diet for health benefits, then weight loss will be a friendly by-product
IN a lot of cases, yes. But not always. And if you are looking to get a really aesthetic physique, then it almost never works.
I agree that one should focus on quality for health, but quantity is going to be the biggest part of the equation. Granted in many cases it is hard for people to overeat if they are eating quality food but it is still a very real possibility.
Example would be those that are on paleo. They make paleofied desserts packed with calories. OR the guy who says, oh they said I could have unlimited amounts of peanut butter on keto, I am going to eat the whole jar.
and for a normal person who understands there are limits I agree with you. But I have scene it plenty of times, guy or girl spends a year doing paleo or keto or whatever and never counts calories. In a year they are screaming that they have plateaued and aren't meant to be small. Come to find out they are shoveling 4000 calories down every day and when you confront them with the actual numbers, they say "well its was all paleo or keto food, why does it matter"
Posted on 1/30/18 at 4:45 pm to Big Scrub TX
Exercising makes me gain weight because I use it as an excuse to eat poorly 
Posted on 1/30/18 at 4:50 pm to AlxTgr
I've always associated exercise with fitness and diet with wellness. I like being able to eat whatever I want when I'm bulking because I'll use the extra jiggle for motivation in the weight room. Then when I'm cutting weight with a low carb diet and intermittent fasting, I appreciate the benefits more and the positive change in my health is more noticeable.
Posted on 1/30/18 at 6:16 pm to AlxTgr
quote:
Exercising makes me gain weight because I use it as an excuse to eat poorly
You laugh, but I think this is particularly true for overweight women. They go to the gym for 45 minutes and burn maybe 146 calories and then feel free leave to eat what they want the rest of the day.Posted on 1/30/18 at 6:17 pm to lsu777
quote:But who actually says that? That's a lot of carbs for keto. I'm pretty sure one jar would knock you out of ketosis.
OR the guy who says, oh they said I could have unlimited amounts of peanut butter on keto, I am going to eat the whole jar.
Posted on 1/30/18 at 6:24 pm to Big Scrub TX
quote:
But who actually says that? That's a lot of carbs for keto. I'm pretty sure one jar would knock you out of ketosis.
The people that picked it up from social media, in other words most people that go on a diet instead of making a lifestyle change.
Posted on 1/30/18 at 8:38 pm to Big Scrub TX
Ha you need to look around on the internet. I really think alot of times why we disagree is because you think way too highly of people when it comes to this stuff lol. you actually believe people put research into this kind of stuff, they don't.
Scrub you have to realize that over 50% of the population in the USA couldn't point to a food and tell you what the majority of the macros in it are. Most don't know what a carb is or how to read a label. It's really sad.
I've seen people eating 2000 calories just in butter cause they lather it on everything. These are women weighing 165lbs. And they wonder why they don't lose weight, it's cause they are eating 4k calories. I understand it's keto but they take it to the extreme.
Visit some of the other forums or Facebook groups. I mean there are people out there that believe drinking water "infused" with fruits is going to make them lose weight. Or they can take a pill and eat whatever they want. It's nuts.
Scrub you have to realize that over 50% of the population in the USA couldn't point to a food and tell you what the majority of the macros in it are. Most don't know what a carb is or how to read a label. It's really sad.
I've seen people eating 2000 calories just in butter cause they lather it on everything. These are women weighing 165lbs. And they wonder why they don't lose weight, it's cause they are eating 4k calories. I understand it's keto but they take it to the extreme.
Visit some of the other forums or Facebook groups. I mean there are people out there that believe drinking water "infused" with fruits is going to make them lose weight. Or they can take a pill and eat whatever they want. It's nuts.
Posted on 1/30/18 at 10:36 pm to Big Scrub TX
Exercise improves your overall health and helps keep thin people thin. It significantly decreases the chances of developing heart disease and diabetes.
However, weight loss is far more about diet than exercise. You can lose A LOT of weight with diet alone, but the average obese adult won't lose more than 5-6% of their TBW with exercise alone.
This is why you seen tons of fat people out speed walking but few fatties eating kale.
However, weight loss is far more about diet than exercise. You can lose A LOT of weight with diet alone, but the average obese adult won't lose more than 5-6% of their TBW with exercise alone.
This is why you seen tons of fat people out speed walking but few fatties eating kale.
Posted on 1/31/18 at 8:52 am to Roger Klarvin
Does adding muscle assist with weight loss?
Posted on 1/31/18 at 9:30 am to AlxTgr
quote:yes, adding lean mass increases your BMR
Does adding muscle assist with weight loss?
Posted on 1/31/18 at 10:58 am to AlxTgr
quote:
Does adding muscle assist with weight loss?
Technically no, because muscle weighs significantly more than fat. It's why nearly all professional male athletes have a BMI >25 despite clearly fit very physically fit. Now if we're talking about a morbidly obese person then yes, they will lose weight because fat loss occurs more quickly the fatter you are. A 600 pound person will lose the first 200 pounds relatively quickly and easily. Someone with a BMI of 30 however may well maintain a similar weight however despite dropping their fat content.
Now it will help tremendously in decreasing your TBF % and the more muscle you have the more quickly you can burn off fat.
That being said, if you have to pick one type of exercise to do cardio is the one to choose in terms of long term health and survival. People who exclusively run will generally live longer than those who exclusively lift, but the lifters will look healthier and more fit. Again, this is a very broad generalization.
Cardio + a healthy diet + no smoking and reasonable amounts of alcohol is your best bet for a long life. Resistance training helps of course but many of us have a tough time fitting both in consistently.
This post was edited on 1/31/18 at 11:04 am
Posted on 1/31/18 at 11:05 am to Roger Klarvin
quote:My question was poor. This is what I wanted to know. Thanks.
the more muscle you have the more quickly you can burn off fat
Posted on 1/31/18 at 11:06 am to Roger Klarvin
quote:Is this true? I have the opposite idea - that resistance training is the one you should pursue.
That being said, if you have to pick one type of exercise to do cardio is the one to choose in terms of long term health and survival. People who exclusively run will generally live longer than those who exclusively lift, but the lifters will look healthier and more fit.
Posted on 1/31/18 at 11:16 am to Big Scrub TX
It's not true, in fact the opposite when you take out steroid users.
Posted on 1/31/18 at 11:37 am to busbeepbeep
quote:
I'm a living example. I played rugby for years, spending tons of time each week lifting, running, tackling, but I was getting fatter every year because my diet was terrible.
I retired from rugby, and started eating right and I dropped 80lbs or so. Diet is everything.
What’s your diet?
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