This is such an important video. Almost everyone I know over-estimates the importance of exercise and underestimates the importance of diet. Gyms are very good at marketing themselves. As are junk food and drink companies.
I don't think gyms are particularly at fault. I see a lot of people who want to lose weight jump to trying to lose it via exercise even it's not at a gym. I think it's a cultural thing. I've even seen older and newer doctors who weren't familiar with it. This is basic science information that needs to be taught in PE class in school. All major recognized forms of exercise are important for body maintenance and quality of life and more and more as you get older. and I will always advocate for it with proper guidance from someone like a PT. I've also seen too many people injure themselves from doing too much too fast whether they're looking for gains or weight loss. But I would never recommend it as the primary method for weight loss.
It's all part of diet/fitness culture. It's all about selling high intensity workouts to people that are confused about both exercise science and nutrition.
@@rhoharane It is cultural, to a large extent. Think of movies with training montages, for instance. People believe fast transformations are possible, if a person works "hard" enough. And yet when it comes to exercise, it turns out that the harder the training, the less effective it often is at building the capacity to burn body fat sustainably. That's why actual elite endurance athletes don't train that way, most of the time.
One thing that is missing from this picture is the effect of cardio on mental health. When I get sufficient cardio I am less neurotic and less likely to make unwise eating decisions. Also, after a typical 2 hours of cardio my glycogen is depleted but interestingly enough so I barely have any appetite after.
always struggled with weight and struggled at the gym. Got on a WFPB diet in November last year and lost about 10kgs since then. Also gave up counting calories too. I simply eat as much as I want now.
You're lucky. I went WFPB in 2017 and I still have to count calories to lose any weight. Otherwise I'm just as fat as I was before. And no, I'm not eating vegan junk food. It's just super hard for me to lose weight.
It is the best kept secret that once you start eating whole plants, it is nearly impossible to overeat. Because my exercise level is so high, I sometimes struggle to consume enough calories.
@@m0L3ifyI'm sorry to hear that. I've been wfpb for 7 yrs now and sometimes can't eat enough. Our bodies really don't like to lose weight, some folks have a much harder time, and some foods are just not worth eating. Avoid oils, just stop using them, they are not a whole food. Eat high nutrition, low calories. Beans beans beans! Lentils, cruciferous veggies. 1T flax seed daily. I think what helped me most in the beginning was the daily dozen app. Use it and see how it goes. You'll figure it out.
I count calories to make sure I'm getting enough. It's no fun when you're cycling and 20+ miles away from home with depleted glycogen. I make sure I have enough carbohydrates to complete whatever task requires energy.
30 minute walk before or after a meal helps blunt the insulin spike and put the body into a fat burning mode and is prescribed to reverse congestive heart failure. Walk before a meal burns off muscle glycogen and giving blood sugar a place to go. Might not be able to out run a bad diet but walking certainly helps a good one. Walking is superior to sitting on the couch and eating more calories like popcorn as snacks. Giving up table sugar, agave, soft drinks, fruit juice and alcohol has a major effect on the waistline.
Yep. I believe it takes around an hour of intense exercise to burn off one Snickers bar. Exercise should always be part of your life for cardiovascular benefits and to maintain strength and bones though.
I think you simply cant burn calories as fast and easily as you eat them. You can eat a 3000kcal pizza in 30 mins but you cant realistically burn 3000kcal in 30 mins.
i had a pair of parents come through a grocery store the other day. (i know we're wfpb, but this happened in the meat section) their kids were asking why there's blood in meat, if it had any use and the parents responded, "yeah, it has essential nutrients like iron" which the kids then asked "what's iron?" and they literally didn't know, so I let them know it's a mineral. so i think just the average person in america has next to no practical knowledge about diet at all.
It doesn't help when every single show on weight loss involves bringing in a personal trainer and pairing them up in the gym with the person who is trying to lose weight. The trainer then becomes a main character in the show, where if they even have a dietician, that person is featured only briefly. Shows like the Biggest Loser try to teach us that we need to quit our jobs and live in the gym 10 hours a day for 6 months. I can see where the myth comes from.
Secret Eaters and Supersize vs Superskinny were 2 shows that focused on what people were eating and drinking. Although the nutritional advice was, at times laughable, in terms of how outdated it is now. But yeah, there does seem to be a lot of shows that push becoming a gym bunny over becoming a greengrocer's aisle bunny.
Yeah and what shows like that don't show you is the extreme food restriction and use of stimulants and other weight loss drugs to achieve the desired results. There was a lot of behind-the-scenes doping on that show.
I ate quite a bit of processed food on my whole-food plant-based diet until I added intense group fitness classes. I found that I felt sick and could not recover properly unless I ate a clean diet with very minimal processed food. Diet is more important, but I find exercise is critical for me to stay compliant.
WFPB diet literally prohibits processed food, that's why it's called "whole food." So no, you weren't doing a WFPB diet if you were eating processed food.
Yes, that's why I say exercise is the most important. If I'm not exercising, I'm eating junk food. If I'm exercising regularly, I'm happily eating wfpb. And I feel satisfied and content with my diet. If you cannot maintain the diet, it doesn't matter how healthy it is. And ignore the trolls You were eating whole food plant based foods....you just weren't eating exclusively that. Probably cause it's not possible to be happy on an exclusively wfpb diet if you're not exercising.
Those of us that follow this channel and the Dr Greger books want to eat delicious food that's relatively healthy. I've just knocked up a cannelini bean, celery, cucumber, tomato, grape, spring onion, parsley, mint, lemon juice, sumac salad. I'll be doing red lentil with grated carrot, chilli, garlic, ginger, cumin, fenugreek flatbreads / pancakes to go with it...
Yeah I used to know a couple of professional runners who said they run so they can eat what they want. But runners still get heart disease all the time. You can't outrun that.
I eat mostly plant based and pbwf. When I stopped going for walks every day even though I went to the gym a few days per week, I gained many kilos of fat. It definitely matters how much you move.
It could just have been that you ate less because you were exercising more - usually increased exercise correlates with less eating because your just happier - endorphins suppress appetite. But it's not the actual exercise - this is just pure science without considering other factors that affect your eating. A 30 minute walk a day barely burns any calories, but it will probably make you eat less therefore resulting in lower calorie intake overall. In sum, engaging in exercise changes how you eat, but it's not the exercise itself that's keeping you trim.
The exercise programs people do to lose weight typically aren't sustainable either. Not that they can't physically continue, but life gets in the way as well as boredom. I've had people say to me "you must exercise a lot" because I'm not overweight. I don't exercise anymore than they do though I'm probably on my feet more. And I've had lots of overweight people tell me they are overweight because they haven't been exercising. They completely dismiss my comment that we are what we eat.
We've seen signs like this in Europe in the malls. For example, we saw one on the staircase next to the elevator comparing how many calories you would burn in terms of a food by taking the stairs. While it is an innovative way to teach about food, it certainly comes with its own set of problems, including encouraging disordered eating. We always have to think about the unintended consequences of new approaches!
The most common symptom I get with colds and flu is loss of appetite. I’m more likely to loose a pound or two while feverish and vomiting than chopping wood and eating from the garden in the summer. I’ve also noticed ditching a coat in the winter can shave off a pound. Because you’re body has to burn extra energy to keep you 98 degrees
For those who work out religiously that do have a bad diet, usually go by OMAD (one meal a day) and calories in calories out. If they are within deficit they can maintain or lose weight with unhealthy/bad foods. Just what I've observed.
The importance of exercise is not just for weight loss, though. It is also for improvement of cardiovascular health (which diet also has a massive impact upon). Additionally, exercise is a keystone habit, which tends to increase your discipline in many other areas of your life. This psychological effect is also very important for weight loss, since it can help you not eat junk. I know when I am exercising, I don't eat as much junk, just because I don't want to spend all that time exercising, just to counter it with an oreo cookie.
My weight stays close to the same from healthy eating alone. It's only when I add exercise that I can lose weight. I simply don't have the self discipline to restrict calories. I can however make myself do an hour per day of cardio. Which for makes me lose about a pound per week.
Exercise has always been a great way to gain weight. The fact people have been brainwashed into believing the opposite is remarkable. Also the insane idea you have to "burn" calories is like saying you have to drive your car around in circles to "burn" off the gasoline you filled the tank with - why fill the tank at all in that case? Thank you Dr Greger!
Not fighting the main message here, it's obviously true, and important to let people know about before they loose all hope by doing the wrong thing. However, I find considering just "weight" is some of the discussion a bit misleading. For example the discussion about the "poor" improvement of adding exercise to just diet (even if poor adherence was a factor)... Ideally I'd like to loose 30 lbs, but I would be perfectly happy to loose quite a bit less and replace the difference with muscle mass. I am not sure most people actually want to loose "weight", I think they mostly want to loose (some) fat (in the right places). I love the pictograms on the food items at the end, wish we had those everywhere !
I think you are well-meant but overthinking it: When the average person wants to "lose weight," it's almost certain that they want to lose excess fat weight. "Lose weight" is just the idiomatic way to put this in the English language for the last 100 years.
I try everyday to get as much exercise as possible as a rule. I also eat as much whole vegetables, fruits, nuts and beans as possible. I’ve lost weight while not starving. In fact I think I eat more in weight but less in calories yet my performance never took a hit. When I was allowing vegan cookies and the like on days I skipped buying fruits I weighed more and it was fat not water sadly. So, my anecdote that proves Dr. Gregor right on this report. Eating habits over exercise is the easiest thing to do for real changes.
When someone has gastric bypass surgery or starts on ozempic type drugs to curb their appetite, what number of calories do they end up eating? I can eat 1300 to 1500 calories for weeks with no weight change. And yes I am active. How low in calories should I have to go?
Lots of videos try to explain how focusing on calories ONLY is inacurrate and they try to carefully show its really a delicate balance of multiple risk factors. But most viewes of those videos will walk away thinking that calories NEVER matter. Because that's what their cravings want them to justify.
After a heavy workout or even just 3 miles of brisk walking (walking to work), I am ravenous. It's like my body knows it needs extra energy. It's not a simple task to avoid my impulses. So I eat more. At least after a heavy leg day, it probably helps with gainz.
Same. Whenever I get heavy into running I gain a lot of weight. It's so hard to resist food after a three hour run, and sometimes it feels like I can't stop. Like I'm in some kind of frenzy
Walking or other low intensity activities are probably best for weight loss. Walking burns a greater percentage of calories from fat, and it also is less likely to stimulate hunger. However, no amount of walking is going to make up for a poor diet.
I find flu is great for losing weight. My recent 5 day flu helped me lose 3kg! And yet the 20 hours a week gardening only helps lose 1kg. And I'm on a vegan wfpb diet!
Ah, yes! The sickness diet! Along with the pain after eating diet! But once the illness or pain are resolved, the body will try valiantly to get back to where it was before so rudely interrupted. So the loss may not be terribly permanent. Some of it is probably dehydration, since when we eat less - we need to drink a lot more because we get a lot of water in our food.
@@jwoolman5 I tend to drink a minimum of 3 litres a day, four if I'm exercising hard. I've only put on half a kilo, I still need to lose another 13kg, so a month long bout of flu should do it 😄
Well if your diet is completely ridiculous, of course you cannot get rid of that with 30 minutes in the gym. Don't think anyone ever claimed that. Still, I see very few long distance runners that are morbidly obese so let's not pretend exercise was useless either. And if you look at overall health, it's not just no comparison at all. Also, if you have to plan a workout into your day it becomes much easier to also plan food. If I know that later today I'm going to be running 6k, I don't want to gorge myself on food because I couldn't even get through the run without puking.
If the exercise program was a structured strength training program, I agree. But it was likely instructions to increase cardio and most didn’t even comply…I think body weight is good enough. It’s much harder to measure body fat which limits sample size.
How amazing is that!! Just can't believe I'm watching and facing this TODAY, knowing how this particular information will have a huge ripple effect in the next couple of months. It will be discussed everywhere; true myth-debunking in action. Also, love this short, informative, one research question-focused format.
Well im not vegan, but i increased plants and fruits in my diet by a lot, and i do IF on 2-4 h eating window, and lost 21 kg over 3 months time with no exercise. Cant expect me at 124 kg to run a marathon right? So i thought so. And began to IF on short window, and eating fruits, wholegrains became my second nature by itself, because they filled me up better for longer, and now i have no problems keeping my diet plan on fasting on "extreme caloric deficit" of 1500-1700 kcal a day.
For me, all this is the most non-confusing aspect of diet, health and fitness. I also believe that many people feel about this like I do. But it is, nevertheless, a very good video - as always 😅 And for anyone who is helped by this information, also important. 😊
I'd say that part of the problem involving getting in the exercise has to do with the gym in a different way than simply overestimating the positive effects for weight loss. Lots of people get the gym membership as a solution for what they want to do or to change. They lean on that as a major change. But having that membership isn't of itself getting in the exercise. Then they don't go because of the traffic, or making dinner for the family, or shopping, or simply being halfhearted with it. I think you have to try do what you like doing and not expect a generic exercise area to fit your needs. The people who are fit and lean are sometimes guys who simply like being in the gym and doing their thing there. But that's not the only way and that's not actually needed either. Other guys swim, run, cycle, row boats, play tennis, play racquetball, etc. Those things tend to fit the person individually, and indeed also, they are sports. Sports are supposed to be fun.
Weight loss is not the goal! As this video says, you are not fully in control of your weight loss. The goal is to ‘look good and feel good’. The is a very different intention. Your body will go into your ‘natural state’ when you exercise and eat healthy. As a mind body coach, I spend time explaining to clients that you shouldn’t be focusing on weight loss because you will be demotivated very quickly. There are other things you can measure such as hip to weight ratio, RPE scale, 0-10 happiness, distance, time exerted, intensity, VO2 Max, Resting heart rate, etc. I especially focus on how a person feels because people will do things that make them feel good and the aim is to have people adhere to the healthy behaviours for the rest of their lives.
Exercise can make me hungry and eat more or make bad choices on the food I eat, also not all exercise is equal, long distance walking is more likely to burn fat while jogging burns more carbs, sprinting 50-100 meter dash is a good way to burn both.
I wonder if total weight loss without distinction between fat mass and lean body mass is a valuable endpoint here? If the individuals in the study were previously sedentary even cardio might be enough of a stimulus to trigger significant muscle synthesis and mask some fat loss if only weight is being measured.
I've found that running 100 km+ ultra marathons are quite suitable to help burn many calories in a day. They are however a bit tricky to execute more than one at a time...
This seems to only apply to the average sedentary person. I burn 2000-3000 active kcal a day. I struggle to eat enough food each day to not lose weight when I don't want to.
Exercise definitely does work, but you have to use low intensity exercise. It works always and has been the main method to lose weight in combination with daily weighing yourself. If you weight yourself daily then you will make different decisions during the day, like about what you eat and what extras you eat during the day. The trick is to keep intensity low, for instance by relaxed walking after meals. You just have to be in control over what you do and measure your calories or steps on a daily basis using for instance a fitness tracker. The thing is that with low intensity exercise you don't get more hungry afterwards and also don't have a tendency to move less afterwards by which you compensate for the extra calories that you used during exercise. The idea is also to adopt a different lifestyle. If you torture yourself and do a huge amount of exercise to lose weight than all the weight will come right back when you stop doing that. If you adapt your lifestyle to incorporate extra (low intensity) physical activity during the day that you also like doing then that requires almost no effort to 'keep it up', especially if you like doing it. Also many of the studies about exercise use ridiculously low definitions of what exercise means. For instance, the WHO uses 75 to 150 minutes or exercise a week which is laughable. I easy get 100 minutes a day for instance which is about 5 times the amount that the WHO recommends.
I lost 95 pounds from exercising, alternate day fasting and changing my diet. For obese people physical activity is a waste of time and outright harmful if done the wrong way (someone who haven't tried to spend a day in a 100 pound fatsuit shouldn't coach obese people in what exercises to do). But we also do not have control over our energy intake and some of these suggestions are among the misleading ideas that does not help. Energy intake is caused by appetite and needs. Trying to simply eat less calories rather than addressing the appetite or needs lead to difficulties to function, hair loss, kidney stones and probably binges. While the chicken (5:54) is likely to lead to long term satiation, and keep you full and energized during a walk, the garden salad is just empty calories that aren't more helpful than a candy bar and will likely cause you to eat again in an hour and probably more than you intended.
Before watching: diet is so important, exercise only help with not getting fat or getting muscles etc, but not „losing weight“ in terms of burning unhealthy fat stored inside our body
While the studies may have concluded that there was no clear advantage in exercise alone, that's not true. It may apply in terms of weightloss alone, but anyone embarking on any sort of exercise plan whether it's gym/sports/dance/even simply walking briskly every day, they are going to vastly improve their overall health by getting fitter, improving heart heath, reducing heart rate, and improving their VO2 max, as well as their mobility, stability and plain old capacity to do work.
'Weight' tends to hold negative connotation. I would presume the minimal weight loss observed through exercise groups, might be accounted for by muscle gain, leading to potential weight gain. Body comp is more important than looking at just weight alone.
Correct diet is more important for weight loss and there is manipulation shift the blame on sedentary lifestyle but lets not go overboard underestimate exercise. Strength training is important because end result in lean body mass is quite different. That's not something we can solve with correct diet by itself.
For cardiometabolic health, a person's fat mas index is probably a more important consideration. Percentage of body fat alone doesn't tell the whole story about how much visceral fat a person is carrying around.
I agree one can not exercise their way through a bad diet. However, people who want to lose weight want to lose fat not muscle. If you lose weight thought diet alone then you are going to lose both fat and muscle. If you include some exercises, especially resistance training, with your diet then you will mainly lose fat when you lose weight. In addition, exercising causes natural endorphins which decrease your chances of excessive eating due to boredom or depression. Third, muscles burn more calories than fat. Thus, increasing your lean muscle mass or at least not reducing it through dieting without exercising increases your BMR which increases your metabolism. This makes it a lot easier to keep off the weight. The ratio varies for each person, but in general maintaining a long term healthy weight is based about 80% of your diet and 20% of your exercising and non-exercising physical activities (NEAT) such as walking or doing yard work etc. Both are very important for your overall physical health.
Why I do I find this so difficult to believe? I see so many anecdotal evidence to the contrary, plus my own experience of losing weight with exercise. I grant that it is also usually in tandem with dietary changes.
He said two hours a week and then the loss was averaged out those calories over 7 days. So 2 hours of walking burns 700 calories and then it's divided by 7.
This is incorrect in that the calories in/out concept is wrong. Consuming less cals than burnt just mobilises some of the stored glycogen, not excess fat tidsue. Yes, it does lead to weightloss as we know glycogen binds fluids equal to four times its own mass. It won’t however lead to any extra fat loss, which is the reason calorie counting proponents gain everything back within days of not starving themselves. Calorie counting is thus a dietary regiment that because of the constant hunger has a built-in fail mechanism into it. In fact, a high fat low calorie diet will always lead to fat gain. Exercising calibrates the hormonal balance which aside from making you feel full also significantly improves the ability to use fat as a source of energy. Exercising hard enough to improve VO2max is thus imperative for sustainable FAT loss rather than a temporary weight loss. I hope everyone gets that.
Weight is potentially such a crude and misleading metric. I exercise a lot (2+ hours per day, mix of sports, strength training and cardio). If I stop exercising, I normally LOSE about 10kg over the following month (from a body weight of 63kg)… but the loss is all muscle mass. Weight measurement is a very crude metric and needs context, but even then is of limited use without other measurements (body fat, muscle mass, etc). My point is, exercise can make you gain weight, but that is not necessarily a bad thing if you’re gaining muscle mass and losing fat. It’s more nuanced than just”weight”.
@@thekevmeister77 My body fat is very low… there’s not much else to lose other than muscle mass, so “losing weight” whilst maintaining similar body fat roughly equates to losing muscle mass - there’s no real fat to lose.
@@Daniel_Meyers yes, I know, that was my original point. “Weight” is a nuanced measurement. You need context for it to be of any use, and if your body fat and muscle mass are changing simultaneously, “weight” as a measurement becomes less useful.
Interestingly a recent study by Prof. Luigi Fontana has found that diet has a greater impact on overall weight, subcutaneous fat, and waist circumference than exercise. However, the study revealed that diet reduced subcutaneous fat to visceral fat in the ratio of 75% to 25% but exercise had the opposite effect and reduced Visceral fat by 75% and subcutaneous fat by 25%. So yes, the study confirms that it is important to do both, calorie restriction for general health, overall weight, and appearance, and exercise for superior inner health and metabolic benefits.
Couldn't the minimal weight loss also be influenced by muscle growth? Muscles are heavier than fat, so even when the people would've "burnt" more fat with physical excercise than the group not exercising you wouldn't see it on the scale; I've not read the studies myself, but I think a body fat percentage measurement could be interesting in this case.
Exercise is not just for burning calories. It also elevates the metabolism. Strength training is extremely beneficial in middle years when our muscles tend to waste. Balance cardio and strength training. You don't need to run marathons, but don't deny the importance of strenuous exercise.
Stress in childhood got me running 🏃♀️ long distance for the time I was there , after hs I got a bicycle & stress kept me on it & fear of being to heavy , it works if u use it to keep fit , but once u blow yourself up , u complicate the whole system, drown your organs in inner stuff, makes exercise a whole new fight , y it's easier to keep it off , loss of our mom did that fir me , heart ach like woah ! 💝🚴♀️ hey parents pic your life mates carefully & children's Father needs to not be a threat to them , if u a foster kid , we understand, u don't know, but seriously people's, 💝🚴♀️
I've been exercising since I was 16 years old..I'm now 69 years old...I've been going to gyms working out , use steam and saunas, 2 to 3 X a week.... Afterwards I crave healthy food. for example.big salad with carbs, protein, and fat..and my coconut, lemon ginger ,cucumber drink.... I was 100 pounds and weigh105 pds now...I'm 5'2".... Bottom line...you need a balance of both to stay healthy ..one without the other is definitely not a win -win...
Controlling the inputs is the short term way to lose weight. Increasing outputs is the long term way to lose weight. Diet is how to start. But for health (which should be why you are dieting), exercise is vital.
Your main point, that highly calorie dense foods are the primary driver of obesity is certainly valid. However, I contest that exercise is not a critical part of maintaining a healthy bodyweight. I am certainly not as well-versed in the scientific studies as you and your team. However, every one that I have read about the effects of exercise on weight loss, has its participants carry out a low volume and intensity of exercise. If a study tells people to walk for 30 minutes five days a week it’s no wonder why just 2 1/2 hours of very light exercise doesn’t move the needle, so to speak. Others I’ve read have participants spend 30 minutes running three days a week, or a similar amount of time in a gym, and then conclude that exercise doesn’t affect weight loss. That is still very little exercise. 6 to 12 hours a week is a baseline for a recreational cyclist. Most runners and gym rats I know put in five or six hours a week on their activities. These people are lean or at least leaner than average because they put in a moderate amount of activity on a regular basis. Elite athletes, even just competitive amateur athletes may double those numbers. And typically these sports activities are not isolated, but are part of a general lifestyle of greater activity. The sad fact is, that most people have almost no physical activity in their lives, and most scientific studies on the subject don’t even make an effort to elevate this to a moderate activity level. No wonder their conclusions are flawed.
It varies from person to person. If it causes you to lose weight, then go for it. Especially for women, intense exercise can lead to weight gain, as it disrupts hormonal balance and increases extreme appetite. Specifically, natural and calm lifestyles tend to keep women naturally slim. (Unfortunately, women are far from living lifestyles suitable for the female nature. For example, marriage is not something that suits most women; it causes premature aging.)
Whatever the "trials" or this guy say, you know better for yourself and your own experiences. For that matter I think those 70% are right about it, and I'd count myself within that part of the pie chart. Perhaps this is more geared to really fat people or massively poor diets to begin with. But there are ways to have a point you want to make and "prove" it with tailored information. We all mostly did that with college papers. Fact is in the last ten months I've gone from 185 lbs. to below my late high school weight from 1980-1982 or 165 lbs. Now it's 162 lbs. at 5'11". That's exactly from very minor changes temporarily with what I eat, but with totally substantial changes with exercise, mostly cycling. The most substantial change was running cycling workouts over winter here for four months by way of a more mild winter and real riding, and using a stationary bike, compared to having it all shelved for that same time and only doing walks and calisthenics. Normally I'd gain a couple over that period and be up to 187. For that matter before I picked up cycling again seven years ago I was up to 195 for a few years! Otherwise upping the minimum for the rest of the year the same to 40-45 minutes compared to often 25 or 20 minutes or less and sometimes missing. Frankly the exercise was the most substantial part and I likely wouldn't be under 13 Stone now without those deliberate improvements. Expecting to lean up without the physical program is nonsense. It's a two-pronged approach. That's the deal. Confusing that fact for a massively overweight/fat/obese person is a huge disservice.
From my experience there is zero comparison. When diet is right, no pounds gained. When I eat a little too much "normal" my scales show it quickly. Keep on and I'll feel crappy. Nine years running, stabilized weight since going WFPB. I'm 57.
I used to labor under the myth and it working out/endurance training was good for me-but it did very little to offset the calories I was taking in--thinking I needed more! I didn't. Changing diet dropped 25# from my carcass in a few weeks and it has never returned.
Exercise increases metabolism which is vital, especially as we age and our natural metabolism slows down. I find this video very misleading. Exercise is vital to losing or maintaining weight.
You must look at the entire situation. There is absolutely no way for me to eat healthy unless i exercise. So whats the most important thing i can do for my health? Exercise! The brain works hard to feel good. You cannot deny the desire to feel good. I can choose exercise to feel good, or i could choose junk food or drugs. Seems like evolution or God designed the human body to be active. Not being active is miserable. Ive been off tobacco a long time now. I used to relapse often. And evertime i relapsed, it would be at a time when I had let my exercise dwindle. Plus my goal is health. Focusing on weight loss is counter productive.
Mix of exercise like weight,yoga,walk,running,climbing and mix food veg,protein,fruits has to change to ratio of active calories to total calories. Total calories base + active calories. Get upper hand for weight loss in exercise if ratio above 30 % and excercise should be yoga,climbing,strength training. As ratio goes up, good part of exercise is slow release energy from muscle takes several hours, do not feel hungry. After aerobic exercise food to taken with in 30 min of exercise, exercise duration to be as long as 1 hour. 1 hour burn 300 calories food should 300 calories. For low ratio yoga or strength training will help to control weight. ratio is different in every individual for 30 % ratio daily step 20 to 22k paced walk 120 steps per min. This video ppl of ratio in very low range 5 to 10 %. It may long 5 years to understand right mix exercise yoga,walk,running, climbing, weights,strength, right mix food on plate veg,fruits,protein, carbs, fat and time to burn calories should be walking,shopping,gym,cycling, climbing,yoga,weights every 10 min activity counts can be any activity. more activity time 3 hrs daily chances of success improve dramatically less chances of failure to lose weight.
The chicken salad over the plain salad was most interesting. food labels like This could potentially cause people to skip nutritious foods are become anorexic altogether, Delicate balance..
using the 'weight management' lens to evaluate the efficacy of exercise is obnoxiously simplistic. exercise is much more fundamental to health than the antiquated obsession with body fat. the obvious point that is being left out: obsession with short term weight loss hardly leads to sustained results and will not make you healthy.
Comparing exercise with 'dietary interventions' through the lense of weight loss is exaclty what those studies and the video are doing, which again is shortsighted and counterproductive.
I think this could send out a dangerous message, although I suspect that these studies are aimed at people trying to use excessive exercise to offset binge eating. First of all exercise a very broad term for so many studies and a lot of low impact cardio exercises (which are preferred for weight loss) are overestimated by the amount of calories you can burn in an hour. Even so the two hours per week mentioned in one study just isn't that much. Then there are forms of exercise one can easily implement in day to day life like walking or cycling to work and that way you can easily gather 400-500 active calories per day which is a lot. And this is just looking at caloric output, neglecting other exercise induced physical and psychological benefits. But I agree that not eating that one cookie you eat every day for breakfast could save you 30 minutes of exercise in the first place. In general, curbing our consumption as a society might be a better idea than consuming so many unnecessary resources on a daily basis just to have to use more resources (like driving to the gym) to burn them off again.
To me, the only way to GAIN weight has been exercising... it seems to me that strength or resistance training helps me grow muscles but not fat. I was too skinny. My diet is good, no junk and mainly plants.
Weight loss is not as important as fat loss. The diet and exercise group may have lost only 2 pounds more than the diet-only group, but probably lost more fat while preserving more muscle.
I’ve been weight training since 1966. Here’s my observation: you gain muscle at the gym; you lose weight at the table.
This is such an important video. Almost everyone I know over-estimates the importance of exercise and underestimates the importance of diet.
Gyms are very good at marketing themselves. As are junk food and drink companies.
Exactly
I don't think gyms are particularly at fault. I see a lot of people who want to lose weight jump to trying to lose it via exercise even it's not at a gym. I think it's a cultural thing. I've even seen older and newer doctors who weren't familiar with it. This is basic science information that needs to be taught in PE class in school.
All major recognized forms of exercise are important for body maintenance and quality of life and more and more as you get older. and I will always advocate for it with proper guidance from someone like a PT. I've also seen too many people injure themselves from doing too much too fast whether they're looking for gains or weight loss.
But I would never recommend it as the primary method for weight loss.
💯👍
It's all part of diet/fitness culture. It's all about selling high intensity workouts to people that are confused about both exercise science and nutrition.
@@rhoharane It is cultural, to a large extent. Think of movies with training montages, for instance. People believe fast transformations are possible, if a person works "hard" enough. And yet when it comes to exercise, it turns out that the harder the training, the less effective it often is at building the capacity to burn body fat sustainably. That's why actual elite endurance athletes don't train that way, most of the time.
I agree that diet is the key to weight loss. I run 80-100 miles a week and if I don’t keep my diet in check, I will gain weight
@@mabawsaRyou should run not walk
@@simonb.8868Running can increase cortisol
80-100 miles a week? Whoa that’s impressive.
@@VIpanfried He's probably exaggerating, that's two marathons, if he's running that much he'd have to be fairly slim even on a junk food diet
@@leonardodavinci7425 No that's pretty standard for a runner. That's probably only 10-12 hours of exercise per week.
One thing that is missing from this picture is the effect of cardio on mental health. When I get sufficient cardio I am less neurotic and less likely to make unwise eating decisions. Also, after a typical 2 hours of cardio my glycogen is depleted but interestingly enough so I barely have any appetite after.
Also cardio is great for losing water weight which will give you a more aesthetic look.
Diet trumps exercise! Been there!!!!
Do both
@JohnnytNaturaland if I don't exercise, I will eat junk food.
So exercise rules! It makes a healthy diet possible.
Excercise helps me pay attention to my diet.
I wholeheartedly agree with that statement.
always struggled with weight and struggled at the gym. Got on a WFPB diet in November last year and lost about 10kgs since then. Also gave up counting calories too. I simply eat as much as I want now.
💯 Me too, I stopped counting long time ago, started just paying attention to content. So much easier and feel better.
You're lucky. I went WFPB in 2017 and I still have to count calories to lose any weight. Otherwise I'm just as fat as I was before. And no, I'm not eating vegan junk food. It's just super hard for me to lose weight.
It is the best kept secret that once you start eating whole plants, it is nearly impossible to overeat. Because my exercise level is so high, I sometimes struggle to consume enough calories.
@@m0L3ifyI'm sorry to hear that. I've been wfpb for 7 yrs now and sometimes can't eat enough. Our bodies really don't like to lose weight, some folks have a much harder time, and some foods are just not worth eating. Avoid oils, just stop using them, they are not a whole food. Eat high nutrition, low calories. Beans beans beans! Lentils, cruciferous veggies. 1T flax seed daily. I think what helped me most in the beginning was the daily dozen app. Use it and see how it goes. You'll figure it out.
I count calories to make sure I'm getting enough. It's no fun when you're cycling and 20+ miles away from home with depleted glycogen. I make sure I have enough carbohydrates to complete whatever task requires energy.
30 minute walk before or after a meal helps blunt the insulin spike and put the body into a fat burning mode and is prescribed to reverse congestive heart failure. Walk before a meal burns off muscle glycogen and giving blood sugar a place to go. Might not be able to out run a bad diet but walking certainly helps a good one. Walking is superior to sitting on the couch and eating more calories like popcorn as snacks.
Giving up table sugar, agave, soft drinks, fruit juice and alcohol has a major effect on the waistline.
You can’t outrun a fast fork.
Yep. I believe it takes around an hour of intense exercise to burn off one Snickers bar. Exercise should always be part of your life for cardiovascular benefits and to maintain strength and bones though.
Too funny!!
I ended up getting a fat tire since I missed the fork in the road.
I meant flat tire, not the nut behind the wheel.
😂😂😅 I like that ✋🏻 high five 😅
I think you simply cant burn calories as fast and easily as you eat them. You can eat a 3000kcal pizza in 30 mins but you cant realistically burn 3000kcal in 30 mins.
i had a pair of parents come through a grocery store the other day. (i know we're wfpb, but this happened in the meat section) their kids were asking why there's blood in meat, if it had any use and the parents responded, "yeah, it has essential nutrients like iron" which the kids then asked "what's iron?" and they literally didn't know, so I let them know it's a mineral. so i think just the average person in america has next to no practical knowledge about diet at all.
It doesn't help when every single show on weight loss involves bringing in a personal trainer and pairing them up in the gym with the person who is trying to lose weight. The trainer then becomes a main character in the show, where if they even have a dietician, that person is featured only briefly. Shows like the Biggest Loser try to teach us that we need to quit our jobs and live in the gym 10 hours a day for 6 months. I can see where the myth comes from.
Secret Eaters and Supersize vs Superskinny were 2 shows that focused on what people were eating and drinking.
Although the nutritional advice was, at times laughable, in terms of how outdated it is now.
But yeah, there does seem to be a lot of shows that push becoming a gym bunny over becoming a greengrocer's aisle bunny.
Yeah and what shows like that don't show you is the extreme food restriction and use of stimulants and other weight loss drugs to achieve the desired results. There was a lot of behind-the-scenes doping on that show.
I ate quite a bit of processed food on my whole-food plant-based diet until I added intense group fitness classes. I found that I felt sick and could not recover properly unless I ate a clean diet with very minimal processed food.
Diet is more important, but I find exercise is critical for me to stay compliant.
A WFPB diet doesn’t not include processed foods so…
Avoiding processed food is difficult regardless of what diet one follows. I have yet to meet a person that avoids them completely. @@9um9um9um
The operative word is "whole". You were not eating whole foods if you're eating processed foods, by definition.
WFPB diet literally prohibits processed food, that's why it's called "whole food." So no, you weren't doing a WFPB diet if you were eating processed food.
Yes, that's why I say exercise is the most important.
If I'm not exercising, I'm eating junk food.
If I'm exercising regularly, I'm happily eating wfpb. And I feel satisfied and content with my diet.
If you cannot maintain the diet, it doesn't matter how healthy it is.
And ignore the trolls
You were eating whole food plant based foods....you just weren't eating exclusively that.
Probably cause it's not possible to be happy on an exclusively wfpb diet if you're not exercising.
I agree with all this. I would be interest in fat loss over weight loss for the group who also exercised thought and what activities they undertook.
Most people I know they exercise so they can give them an excuse to eat. No one really wants to lose weight...we all just want to eat.😂
Those of us that follow this channel and the Dr Greger books want to eat delicious food that's relatively healthy.
I've just knocked up a cannelini bean, celery, cucumber, tomato, grape, spring onion, parsley, mint, lemon juice, sumac salad. I'll be doing red lentil with grated carrot, chilli, garlic, ginger, cumin, fenugreek flatbreads / pancakes to go with it...
Yeah I used to know a couple of professional runners who said they run so they can eat what they want. But runners still get heart disease all the time. You can't outrun that.
Thanks for reminding me of this. I needed to “UP” my grocery shopping game❗️👍
Do you have a video about the benefits of exercise?
He has plenty! 😊
I eat mostly plant based and pbwf. When I stopped going for walks every day even though I went to the gym a few days per week, I gained many kilos of fat. It definitely matters how much you move.
It could just have been that you ate less because you were exercising more - usually increased exercise correlates with less eating because your just happier - endorphins suppress appetite. But it's not the actual exercise - this is just pure science without considering other factors that affect your eating. A 30 minute walk a day barely burns any calories, but it will probably make you eat less therefore resulting in lower calorie intake overall. In sum, engaging in exercise changes how you eat, but it's not the exercise itself that's keeping you trim.
2 hrs a week is considered "active"! HAHAHAH.
The exercise programs people do to lose weight typically aren't sustainable either. Not that they can't physically continue, but life gets in the way as well as boredom.
I've had people say to me "you must exercise a lot" because I'm not overweight. I don't exercise anymore than they do though I'm probably on my feet more. And I've had lots of overweight people tell me they are overweight because they haven't been exercising. They completely dismiss my comment that we are what we eat.
Diet is a more emotional subject for many people. Nobody likes what they eat criticized, for the most part.
@@Magnulus76
Overweight people shouldn't ask why some people aren't overweight if they don't want their eating habits critiqued.
We've seen signs like this in Europe in the malls. For example, we saw one on the staircase next to the elevator comparing how many calories you would burn in terms of a food by taking the stairs. While it is an innovative way to teach about food, it certainly comes with its own set of problems, including encouraging disordered eating.
We always have to think about the unintended consequences of new approaches!
Can’t out train a bad diet. Been there.
Diet=more important always..by far.
Yess!
The most common symptom I get with colds and flu is loss of appetite. I’m more likely to loose a pound or two while feverish and vomiting than chopping wood and eating from the garden in the summer. I’ve also noticed ditching a coat in the winter can shave off a pound. Because you’re body has to burn extra energy to keep you 98 degrees
For those who work out religiously that do have a bad diet, usually go by OMAD (one meal a day) and calories in calories out. If they are within deficit they can maintain or lose weight with unhealthy/bad foods. Just what I've observed.
Great video/info. Thank you 🙏
The importance of exercise is not just for weight loss, though. It is also for improvement of cardiovascular health (which diet also has a massive impact upon). Additionally, exercise is a keystone habit, which tends to increase your discipline in many other areas of your life. This psychological effect is also very important for weight loss, since it can help you not eat junk. I know when I am exercising, I don't eat as much junk, just because I don't want to spend all that time exercising, just to counter it with an oreo cookie.
I want those walking labels on everything!
My weight stays close to the same from healthy eating alone. It's only when I add exercise that I can lose weight. I simply don't have the self discipline to restrict calories. I can however make myself do an hour per day of cardio. Which for makes me lose about a pound per week.
Exercise has always been a great way to gain weight.
The fact people have been brainwashed into believing the opposite is remarkable.
Also the insane idea you have to "burn" calories is like saying you have to drive your car around in circles to "burn" off the gasoline you filled the tank with - why fill the tank at all in that case?
Thank you Dr Greger!
Not fighting the main message here, it's obviously true, and important to let people know about before they loose all hope by doing the wrong thing. However, I find considering just "weight" is some of the discussion a bit misleading. For example the discussion about the "poor" improvement of adding exercise to just diet (even if poor adherence was a factor)... Ideally I'd like to loose 30 lbs, but I would be perfectly happy to loose quite a bit less and replace the difference with muscle mass. I am not sure most people actually want to loose "weight", I think they mostly want to loose (some) fat (in the right places). I love the pictograms on the food items at the end, wish we had those everywhere !
I think you are well-meant but overthinking it: When the average person wants to "lose weight," it's almost certain that they want to lose excess fat weight. "Lose weight" is just the idiomatic way to put this in the English language for the last 100 years.
I try everyday to get as much exercise as possible as a rule. I also eat as much whole vegetables, fruits, nuts and beans as possible. I’ve lost weight while not starving. In fact I think I eat more in weight but less in calories yet my performance never took a hit. When I was allowing vegan cookies and the like on days I skipped buying fruits I weighed more and it was fat not water sadly. So, my anecdote that proves Dr. Gregor right on this report. Eating habits over exercise is the easiest thing to do for real changes.
When someone has gastric bypass surgery or starts on ozempic type drugs to curb their appetite, what number of calories do they end up eating? I can eat 1300 to 1500 calories for weeks with no weight change. And yes I am active. How low in calories should I have to go?
Excellent video! Thank you!
Lots of videos try to explain how focusing on calories ONLY is inacurrate and they try to carefully show its really a delicate balance of multiple risk factors.
But most viewes of those videos will walk away thinking that calories NEVER matter.
Because that's what their cravings want them to justify.
After a heavy workout or even just 3 miles of brisk walking (walking to work), I am ravenous. It's like my body knows it needs extra energy. It's not a simple task to avoid my impulses. So I eat more. At least after a heavy leg day, it probably helps with gainz.
Same. Whenever I get heavy into running I gain a lot of weight. It's so hard to resist food after a three hour run, and sometimes it feels like I can't stop. Like I'm in some kind of frenzy
I love this channel!
Please explain to my aftercare hospital heart doctor ,that calories in calories out does not work it's not the same.
Your _aftercare hospital heart doctor_ is a quack.
@@allencrider you know what you are right, I wondered about the wings 😉
Most doctors know very little about nutrition.
Dude - I realize I’m not typical but I exercise 12-14 hours a week and have for the last 50 years (I’m 70 now).
Walking or other low intensity activities are probably best for weight loss. Walking burns a greater percentage of calories from fat, and it also is less likely to stimulate hunger. However, no amount of walking is going to make up for a poor diet.
I find flu is great for losing weight. My recent 5 day flu helped me lose 3kg! And yet the 20 hours a week gardening only helps lose 1kg. And I'm on a vegan wfpb diet!
Ah, yes! The sickness diet! Along with the pain after eating diet!
But once the illness or pain are resolved, the body will try valiantly to get back to where it was before so rudely interrupted. So the loss may not be terribly permanent. Some of it is probably dehydration, since when we eat less - we need to drink a lot more because we get a lot of water in our food.
@@jwoolman5 I tend to drink a minimum of 3 litres a day, four if I'm exercising hard. I've only put on half a kilo, I still need to lose another 13kg, so a month long bout of flu should do it 😄
Well if your diet is completely ridiculous, of course you cannot get rid of that with 30 minutes in the gym. Don't think anyone ever claimed that. Still, I see very few long distance runners that are morbidly obese so let's not pretend exercise was useless either. And if you look at overall health, it's not just no comparison at all. Also, if you have to plan a workout into your day it becomes much easier to also plan food. If I know that later today I'm going to be running 6k, I don't want to gorge myself on food because I couldn't even get through the run without puking.
That's bc the runners with bad diets end up like Jim Fixx
@@Alex-ky4cdYeah, lets not forget about survivorship bias.
These studies would be more interesting if they looked at actual fat loss rather than weight loss.
Nah
damn right because most men want not so much to lose weight as to lose fat and gain muscle
Good point. Muscle is heavier than fat. Not an issue for me, but for someone really fit, ya
If the exercise program was a structured strength training program, I agree. But it was likely instructions to increase cardio and most didn’t even comply…I think body weight is good enough. It’s much harder to measure body fat which limits sample size.
This! When I started enjoying recumbent bike tours I slimmed down, but I stayed the same weight 😆 Legs look like wrought iron now.
diet affects much more than weight loss or anything personal so diet is paramount for civilization and earth.
How amazing is that!! Just can't believe I'm watching and facing this TODAY, knowing how this particular information will have a huge ripple effect in the next couple of months. It will be discussed everywhere; true myth-debunking in action. Also, love this short, informative, one research question-focused format.
Well im not vegan, but i increased plants and fruits in my diet by a lot, and i do IF on 2-4 h eating window, and lost 21 kg over 3 months time with no exercise.
Cant expect me at 124 kg to run a marathon right?
So i thought so.
And began to IF on short window, and eating fruits, wholegrains became my second nature by itself, because they filled me up better for longer, and now i have no problems keeping my diet plan on fasting on "extreme caloric deficit" of 1500-1700 kcal a day.
A balanced WFPB diet is excellent for our health and a healthy weight 💚
For me, all this is the most non-confusing aspect of diet, health and fitness.
I also believe that many people feel about this like I do.
But it is, nevertheless, a very good video - as always 😅
And for anyone who is helped by this information, also important. 😊
I'd say that part of the problem involving getting in the exercise has to do with the gym in a different way than simply overestimating the positive effects for weight loss. Lots of people get the gym membership as a solution for what they want to do or to change. They lean on that as a major change. But having that membership isn't of itself getting in the exercise. Then they don't go because of the traffic, or making dinner for the family, or shopping, or simply being halfhearted with it. I think you have to try do what you like doing and not expect a generic exercise area to fit your needs. The people who are fit and lean are sometimes guys who simply like being in the gym and doing their thing there. But that's not the only way and that's not actually needed either. Other guys swim, run, cycle, row boats, play tennis, play racquetball, etc. Those things tend to fit the person individually, and indeed also, they are sports. Sports are supposed to be fun.
Weight loss is not the goal! As this video says, you are not fully in control of your weight loss. The goal is to ‘look good and feel good’. The is a very different intention. Your body will go into your ‘natural state’ when you exercise and eat healthy. As a mind body coach, I spend time explaining to clients that you shouldn’t be focusing on weight loss because you will be demotivated very quickly. There are other things you can measure such as hip to weight ratio, RPE scale, 0-10 happiness, distance, time exerted, intensity, VO2 Max, Resting heart rate, etc. I especially focus on how a person feels because people will do things that make them feel good and the aim is to have people adhere to the healthy behaviours for the rest of their lives.
La que tradujo es mi amiga es la mejorrr!! 😍😍😍😍
Exercise can make me hungry and eat more or make bad choices on the food I eat, also not all exercise is equal, long distance walking is more likely to burn fat while jogging burns more carbs, sprinting 50-100 meter dash is a good way to burn both.
I wonder if total weight loss without distinction between fat mass and lean body mass is a valuable endpoint here? If the individuals in the study were previously sedentary even cardio might be enough of a stimulus to trigger significant muscle synthesis and mask some fat loss if only weight is being measured.
Exercise can increase metabolism?
I've found that running 100 km+ ultra marathons are quite suitable to help burn many calories in a day. They are however a bit tricky to execute more than one at a time...
This seems to only apply to the average sedentary person. I burn 2000-3000 active kcal a day. I struggle to eat enough food each day to not lose weight when I don't want to.
Exercise definitely does work, but you have to use low intensity exercise. It works always and has been the main method to lose weight in combination with daily weighing yourself. If you weight yourself daily then you will make different decisions during the day, like about what you eat and what extras you eat during the day.
The trick is to keep intensity low, for instance by relaxed walking after meals. You just have to be in control over what you do and measure your calories or steps on a daily basis using for instance a fitness tracker. The thing is that with low intensity exercise you don't get more hungry afterwards and also don't have a tendency to move less afterwards by which you compensate for the extra calories that you used during exercise. The idea is also to adopt a different lifestyle. If you torture yourself and do a huge amount of exercise to lose weight than all the weight will come right back when you stop doing that. If you adapt your lifestyle to incorporate extra (low intensity) physical activity during the day that you also like doing then that requires almost no effort to 'keep it up', especially if you like doing it.
Also many of the studies about exercise use ridiculously low definitions of what exercise means. For instance, the WHO uses 75 to 150 minutes or exercise a week which is laughable. I easy get 100 minutes a day for instance which is about 5 times the amount that the WHO recommends.
Exercise for good health BUT watch what ya put in your mouth for weight.loss.Just lost 30bs using this daaily mantra. whoopeeeeee!
I lost 95 pounds from exercising, alternate day fasting and changing my diet. For obese people physical activity is a waste of time and outright harmful if done the wrong way (someone who haven't tried to spend a day in a 100 pound fatsuit shouldn't coach obese people in what exercises to do). But we also do not have control over our energy intake and some of these suggestions are among the misleading ideas that does not help. Energy intake is caused by appetite and needs. Trying to simply eat less calories rather than addressing the appetite or needs lead to difficulties to function, hair loss, kidney stones and probably binges. While the chicken (5:54) is likely to lead to long term satiation, and keep you full and energized during a walk, the garden salad is just empty calories that aren't more helpful than a candy bar and will likely cause you to eat again in an hour and probably more than you intended.
Before watching: diet is so important, exercise only help with not getting fat or getting muscles etc, but not „losing weight“ in terms of burning unhealthy fat stored inside our body
Good if you could do a video on bph and soy
Exercise is essential but no one is fat because of the lack of it. Don’t eat crap, period.
While the studies may have concluded that there was no clear advantage in exercise alone, that's not true. It may apply in terms of weightloss alone, but anyone embarking on any sort of exercise plan whether it's gym/sports/dance/even simply walking briskly every day, they are going to vastly improve their overall health by getting fitter, improving heart heath, reducing heart rate, and improving their VO2 max, as well as their mobility, stability and plain old capacity to do work.
'Weight' tends to hold negative connotation. I would presume the minimal weight loss observed through exercise groups, might be accounted for by muscle gain, leading to potential weight gain. Body comp is more important than looking at just weight alone.
Correct diet is more important for weight loss and there is manipulation shift the blame on sedentary lifestyle but lets not go overboard underestimate exercise.
Strength training is important because end result in lean body mass is quite different. That's not something we can solve with correct diet by itself.
For cardiometabolic health, a person's fat mas index is probably a more important consideration. Percentage of body fat alone doesn't tell the whole story about how much visceral fat a person is carrying around.
@@Magnulus76 True. Its a good idea to evaluate both.
Wouldn't an accurate BMI measurement be more accurate than weight?
I agree one can not exercise their way through a bad diet. However, people who want to lose weight want to lose fat not muscle. If you lose weight thought diet alone then you are going to lose both fat and muscle. If you include some exercises, especially resistance training, with your diet then you will mainly lose fat when you lose weight. In addition, exercising causes natural endorphins which decrease your chances of excessive eating due to boredom or depression. Third, muscles burn more calories than fat. Thus, increasing your lean muscle mass or at least not reducing it through dieting without exercising increases your BMR which increases your metabolism. This makes it a lot easier to keep off the weight. The ratio varies for each person, but in general maintaining a long term healthy weight is based about 80% of your diet and 20% of your exercising and non-exercising physical activities (NEAT) such as walking or doing yard work etc. Both are very important for your overall physical health.
Since muscle weighs more than fat, shouldn’t they have been measuring people instead of weighing them?
Its not a myth. Exercise helps regulate hunger as well. When I am playing lots of racquetball my eating and interest in food declines automatically.
I'm just the opposite. 🫤 My main form of exercise is swimming. And afterwards I'm always starving.
Exercise may not take off much weight but does it change the body's composition? More muscle less fat?
How 'calories in, calories out' if even just the thermic effect of foods, of the different macro nutrients, is vastly different?!
Why I do I find this so difficult to believe? I see so many anecdotal evidence to the contrary, plus my own experience of losing weight with exercise. I grant that it is also usually in tandem with dietary changes.
If you only burn 100kcal exercising then you are not doing it right. An hour of walking should already burn 300-400kcal.
Long time no see in YT comments!
Most people walk 5 mins and thought they walk for 5 hours.
He said two hours a week and then the loss was averaged out those calories over 7 days. So 2 hours of walking burns 700 calories and then it's divided by 7.
@@characterized_tony I dunno, if people think going for a walk twice a week is active then they are beyond hope.
This is incorrect in that the calories in/out concept is wrong. Consuming less cals than burnt just mobilises some of the stored glycogen, not excess fat tidsue. Yes, it does lead to weightloss as we know glycogen binds fluids equal to four times its own mass. It won’t however lead to any extra fat loss, which is the reason calorie counting proponents gain everything back within days of not starving themselves. Calorie counting is thus a dietary regiment that because of the constant hunger has a built-in fail mechanism into it. In fact, a high fat low calorie diet will always lead to fat gain.
Exercising calibrates the hormonal balance which aside from making you feel full also significantly improves the ability to use fat as a source of energy. Exercising hard enough to improve VO2max is thus imperative for sustainable FAT loss rather than a temporary weight loss. I hope everyone gets that.
Weight is potentially such a crude and misleading metric. I exercise a lot (2+ hours per day, mix of sports, strength training and cardio). If I stop exercising, I normally LOSE about 10kg over the following month (from a body weight of 63kg)… but the loss is all muscle mass. Weight measurement is a very crude metric and needs context, but even then is of limited use without other measurements (body fat, muscle mass, etc). My point is, exercise can make you gain weight, but that is not necessarily a bad thing if you’re gaining muscle mass and losing fat. It’s more nuanced than just”weight”.
How do you know you lose 10kg of muscle
@@thekevmeister77 My body fat is very low… there’s not much else to lose other than muscle mass, so “losing weight” whilst maintaining similar body fat roughly equates to losing muscle mass - there’s no real fat to lose.
@@Daniel_Meyers yes, I know, that was my original point. “Weight” is a nuanced measurement. You need context for it to be of any use, and if your body fat and muscle mass are changing simultaneously, “weight” as a measurement becomes less useful.
Exercise has a lot more benefits than just burning calories though
Well yeah, but a healthy diet also has huge health advantages beyond weight loss.
Interestingly a recent study by Prof. Luigi Fontana has found that diet has a greater impact on overall weight, subcutaneous fat, and waist circumference than exercise. However, the study revealed that diet reduced subcutaneous fat to visceral fat in the ratio of 75% to 25% but exercise had the opposite effect and reduced Visceral fat by 75% and subcutaneous fat by 25%.
So yes, the study confirms that it is important to do both, calorie restriction for general health, overall weight, and appearance, and exercise for superior inner health and metabolic benefits.
Couldn't the minimal weight loss also be influenced by muscle growth? Muscles are heavier than fat, so even when the people would've "burnt" more fat with physical excercise than the group not exercising you wouldn't see it on the scale; I've not read the studies myself, but I think a body fat percentage measurement could be interesting in this case.
I haven't read the studies either, but surely they take this into account?
Cardio exercise, the kind that burns the most calories, isn't likely to stimulate significant amounts of muscle growth in a healthy population.
Exercise is not just for burning calories. It also elevates the metabolism. Strength training is extremely beneficial in middle years when our muscles tend to waste. Balance cardio and strength training. You don't need to run marathons, but don't deny the importance of strenuous exercise.
Stress in childhood got me running 🏃♀️ long distance for the time I was there , after hs I got a bicycle & stress kept me on it & fear of being to heavy , it works if u use it to keep fit , but once u blow yourself up , u complicate the whole system, drown your organs in inner stuff, makes exercise a whole new fight , y it's easier to keep it off , loss of our mom did that fir me , heart ach like woah ! 💝🚴♀️ hey parents pic your life mates carefully & children's Father needs to not be a threat to them , if u a foster kid , we understand, u don't know, but seriously people's, 💝🚴♀️
I've been exercising since I was 16 years old..I'm now 69 years old...I've been going to gyms working out , use steam and saunas, 2 to 3 X a week....
Afterwards I crave healthy food. for example.big salad with carbs, protein, and fat..and my coconut, lemon ginger ,cucumber drink....
I was 100 pounds and weigh105 pds now...I'm 5'2"....
Bottom line...you need a balance of both to stay healthy ..one without the other is definitely not a win -win...
Controlling the inputs is the short term way to lose weight.
Increasing outputs is the long term way to lose weight.
Diet is how to start. But for health (which should be why you are dieting), exercise is vital.
Your main point, that highly calorie dense foods are the primary driver of obesity is certainly valid.
However, I contest that exercise is not a critical part of maintaining a healthy bodyweight. I am certainly not as well-versed in the scientific studies as you and your team. However, every one that I have read about the effects of exercise on weight loss, has its participants carry out a low volume and intensity of exercise. If a study tells people to walk for 30 minutes five days a week it’s no wonder why just 2 1/2 hours of very light exercise doesn’t move the needle, so to speak. Others I’ve read have participants spend 30 minutes running three days a week, or a similar amount of time in a gym, and then conclude that exercise doesn’t affect weight loss. That is still very little exercise.
6 to 12 hours a week is a baseline for a recreational cyclist. Most runners and gym rats I know put in five or six hours a week on their activities. These people are lean or at least leaner than average because they put in a moderate amount of activity on a regular basis. Elite athletes, even just competitive amateur athletes may double those numbers. And typically these sports activities are not isolated, but are part of a general lifestyle of greater activity.
The sad fact is, that most people have almost no physical activity in their lives, and most scientific studies on the subject don’t even make an effort to elevate this to a moderate activity level. No wonder their conclusions are flawed.
It varies from person to person. If it causes you to lose weight, then go for it. Especially for women, intense exercise can lead to weight gain, as it disrupts hormonal balance and increases extreme appetite. Specifically, natural and calm lifestyles tend to keep women naturally slim. (Unfortunately, women are far from living lifestyles suitable for the female nature. For example, marriage is not something that suits most women; it causes premature aging.)
My exercise bike says I burned 250 calories in a half hour at about 21 mph.
I watched this while eating donuts 🤤😭😭
My condolences :D
@@cebruthius Condolences to me or to the donuts?
@@Natalie82170To your sad emojis
Perhaps I have a luxury problem, but I'm excersicing and eating to gain weight, I put on about 5 kilos in 6 months
We all have different starting points in our journeys! Good luck in achieving your goals :)
Whatever the "trials" or this guy say, you know better for yourself and your own experiences. For that matter I think those 70% are right about it, and I'd count myself within that part of the pie chart. Perhaps this is more geared to really fat people or massively poor diets to begin with. But there are ways to have a point you want to make and "prove" it with tailored information. We all mostly did that with college papers. Fact is in the last ten months I've gone from 185 lbs. to below my late high school weight from 1980-1982 or 165 lbs. Now it's 162 lbs. at 5'11". That's exactly from very minor changes temporarily with what I eat, but with totally substantial changes with exercise, mostly cycling. The most substantial change was running cycling workouts over winter here for four months by way of a more mild winter and real riding, and using a stationary bike, compared to having it all shelved for that same time and only doing walks and calisthenics. Normally I'd gain a couple over that period and be up to 187. For that matter before I picked up cycling again seven years ago I was up to 195 for a few years! Otherwise upping the minimum for the rest of the year the same to 40-45 minutes compared to often 25 or 20 minutes or less and sometimes missing. Frankly the exercise was the most substantial part and I likely wouldn't be under 13 Stone now without those deliberate improvements. Expecting to lean up without the physical program is nonsense. It's a two-pronged approach. That's the deal. Confusing that fact for a massively overweight/fat/obese person is a huge disservice.
tip: make it as spicy as tolerable. to get more “experience” out of the food. like the carbonation of mineral water, it’s more satisfying.
From my experience there is zero comparison. When diet is right, no pounds gained. When I eat a little too much "normal" my scales show it quickly. Keep on and I'll feel crappy. Nine years running, stabilized weight since going WFPB. I'm 57.
I used to labor under the myth and it working out/endurance training was good for me-but it did very little to offset the calories I was taking in--thinking I needed more! I didn't. Changing diet dropped 25# from my carcass in a few weeks and it has never returned.
Exercise increases metabolism which is vital, especially as we age and our natural metabolism slows down. I find this video very misleading. Exercise is vital to losing or maintaining weight.
you should watch the video more carefully
You must look at the entire situation.
There is absolutely no way for me to eat healthy unless i exercise.
So whats the most important thing i can do for my health?
Exercise!
The brain works hard to feel good. You cannot deny the desire to feel good. I can choose exercise to feel good, or i could choose junk food or drugs. Seems like evolution or God designed the human body to be active. Not being active is miserable.
Ive been off tobacco a long time now. I used to relapse often. And evertime i relapsed, it would be at a time when I had let my exercise dwindle.
Plus my goal is health.
Focusing on weight loss is counter productive.
Mix of exercise like weight,yoga,walk,running,climbing and mix food veg,protein,fruits has to change to ratio of active calories to total calories. Total calories base + active calories.
Get upper hand for weight loss in exercise if ratio above 30 % and excercise should be yoga,climbing,strength training. As ratio goes up, good part of exercise is slow release energy from muscle takes several hours, do not feel hungry. After aerobic exercise food to taken with in 30 min of exercise, exercise duration to be as long as 1 hour. 1 hour burn 300 calories food should 300 calories. For low ratio yoga or strength training will help to control weight. ratio is different in every individual for 30 % ratio daily step 20 to 22k paced walk 120 steps per min.
This video ppl of ratio in very low range 5 to 10 %.
It may long 5 years to understand right mix exercise yoga,walk,running, climbing, weights,strength, right mix food on plate veg,fruits,protein, carbs, fat and time to burn calories should be walking,shopping,gym,cycling, climbing,yoga,weights every 10 min activity counts can be any activity. more activity time 3 hrs daily chances of success improve dramatically less chances of failure to lose weight.
What about meds that put weight on?
do not do drugs, meds is drugs if you are wondering....
The chicken salad over the plain salad was most interesting. food labels like This could potentially cause people to skip nutritious foods are become anorexic altogether, Delicate balance..
Exactly! How can a 70 kcal meal could be a 'healthier' option...
using the 'weight management' lens to evaluate the efficacy of exercise is obnoxiously simplistic.
exercise is much more fundamental to health than the antiquated obsession with body fat.
the obvious point that is being left out: obsession with short term weight loss hardly leads to sustained results and will not make you healthy.
That's probably not what the studies are talking about, though.
Comparing exercise with 'dietary interventions' through the lense of weight loss is exaclty what those studies and the video are doing, which again is shortsighted and counterproductive.
I think this could send out a dangerous message, although I suspect that these studies are aimed at people trying to use excessive exercise to offset binge eating.
First of all exercise a very broad term for so many studies and a lot of low impact cardio exercises (which are preferred for weight loss) are overestimated by the amount of calories you can burn in an hour. Even so the two hours per week mentioned in one study just isn't that much.
Then there are forms of exercise one can easily implement in day to day life like walking or cycling to work and that way you can easily gather 400-500 active calories per day which is a lot.
And this is just looking at caloric output, neglecting other exercise induced physical and psychological benefits.
But I agree that not eating that one cookie you eat every day for breakfast could save you 30 minutes of exercise in the first place. In general, curbing our consumption as a society might be a better idea than consuming so many unnecessary resources on a daily basis just to have to use more resources (like driving to the gym) to burn them off again.
Diet turbocharges your workout results or vice-versa
longer exercise => shorter feeding. time is limited ;)
To me, the only way to GAIN weight has been exercising... it seems to me that strength or resistance training helps me grow muscles but not fat. I was too skinny. My diet is good, no junk and mainly plants.
Exercise makes me hungry.
Weight loss is not as important as fat loss. The diet and exercise group may have lost only 2 pounds more than the diet-only group, but probably lost more fat while preserving more muscle.