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I have a master's degree in neuroscience and the main thing I have learned is that, exercise makes everything better. Cardiovascular problems, mental health issues, diabetes, cognitive decline, chronic pain. And it's more than just what's explained in the video, the mere fact that the muscles move signals the whole body that the cells should be fixed and regenerated and the inflammation should be lowered. Just exercise people
@@SocialMedia-q8i It's pretty simple, reduce calories to 1700-1800 if you're a male. Track your calories closely, you may think you're dieting, but you may actually be just at "maintenance".
@@Koos_R obviously you wouldn't eat 10.000 calories at once, just like you're not gonna burn 10.000 calories in one go. Still doesn't change the fact that eating just 1.000 calories more per day for 10 days, is a lot easier than burning 1.000 additional calories a day through exercise.
Yes, but the video is misleading. Saying people in developed countries burn the same amount of calories doesn't reflect that 70% of the population are overweight. Whereas it's not the case in the hunter-gatherer communities. So straight away the conclusion can be drawn that in such case, the activity would eliminate obesity.
Well that’s kinda funny because I did the math for that and on average if you do 15 min of exercise every day it will extend your life for about 3 years and in total the 15 min will only add up to 1 year. Thats 2 extra years of life, a more fit body, less health issues and better mental health basically for free!
I did my research. This video is a little bit misleading. Especially that part suggesting you can't lose fat by exercising, because no matter what you do, your calorie expenditure will stay the same (~ 2600 kcal for men). This is a bold statement and it is simply not true as such. You can check Caitlin Thurber et al, 2019. They measured energy expenditure among ultramarathon runners over a long period. Their expenditure at the beginning of the run was around 6000 kcal/day. After many weeks it was around 5500 kcal/day. It says two things: 1. The statement above is not true at absolute numbers (otherwise it would be again 2600 kcal, which is nonsense). 2. It seems, there really might be some adaptive processes in your body that lower the energy expenditure after some time to a certain extent. However, how much and why this happens is still quite unclear. This video is based mostly on two studies from Pontzer et al 2012 and 2016. The design of this study is quite weak and results are very limited. At the end of the study, they even state "... (we) did not examine the effects of imposing increased physical activity on Westerners ... and increased physical activity has been shown to play an important role in weight loss and weight-maintenance programs" So to wrap it up. *Some research* *suggests* that even when you exercise, your body *may* balance your energy expenditure *for some amount*, so it *may* happen that even if you are exercising, with the same calorie intake, you won't lose fat. So basically, if you start jogging for 30 mins every day or going to the gym twice a week, the rise in energy expenditure is not that significant + it may happen that your body will lower the expenditure somewhere else, so if you don't change your calorie intake, you might not get leaner. Btw this problem is usually referred to as an additive vs constrained model. Additive = every exercise adds to your basic level of expenditure. Constrained = when exercising, your basic level of expenditure lowers for a certain amount so the total expenditure stays on the same level. I suppose that the truth lies somewhere in between, but we still need to get more precise data through research. For those who are interested in details, I highly recommend reading a perspective from Gonzalez, J. T., Batterham, A. M., Atkinson, G., & Thompson, D. (2023)
Your observation would be valid if they did "the run" regularly for months. The whole point is you need to do it consistently for a long time before the body adapts. The Hadzi people had done the ≈ 9 km walks for years and the western people had sat for years in the study group. You are just saying "no, that 2600 kcal is nonsense" while that's what they frigging MEASURED. Do you also argue against your scale when it says 200 lbs? Even then, it is obviously more complex than can be put into this one 12 min video that is designed for the general population.
The story in the video seems to be more like "so you start out a bit fat and start exercising a bit. Maybe you lose a bit of weight in the beginning, but quickly the body adapts to the new exercise level and the weight loss stops because energy for the exercise is reallocated from other systems, but mostly not from fat". This is a very different situation compared to ultramarathoners. A typical Westerner starting out a bit fat certainly cannot expend that much energy in exercise as an ultramarathoner (and probably should not). And, within the range of calorie expenditure by exercise consistently achievable to a typical slightly plump office worker, the assumption that typical calorie expenditure of 2600kcal/day will not vary significantly regardless of whether there is a little of exercise or none at all, may well hold.
It’s no secret the Pontzer’s hypothesis have been contested. I’m a little worried Kurzgesagt who usually do a good job of investigating just hopped on the train without much asking. In my personal experience I was only able to control my weight through exercise but for my wife it is the opposite: dieting. I would still advocate for exercise for it‘s numerous positive ramnifications for everyone.
Thanks for writing this comment better than I could. It's so obvious to anyone who has done endurance training that you must eat more to maintain your weight than you would if not doing endurance training. I do endurance cycling, which has the unique advantage of precisely measuring all the power I produce via a power meter. Yesterday I burned 3000kcal on my training ride. My BMR is 1500 kcal. In order to keep my daily caloric needs below 3000kcal, my BMR would have to adjust to below zero. It's mathematically impossible for me to have a maintaince calorie level of 2600. What this video tells me is that most people who exercise are doing fluff workouts. It's not really their fault; they're doing their best with the bad advice they've been given. I think the solution is to reallocate some of the creativity and dedication we put in work into exercise. It's not that complicated, but it's takes some study and dedication to understand how much and what to do. If everyone spent 10-15 hours per week on exercise starting from childhood, I believe obesity and diabetes would be largely eliminated, even without major changes to our diet.
One of the best things I heard that helped me change the way I think about exercising: “Stop correlating exercise with weight loss. You need to exercise as part of regular maintenance for your body.” Some people might find that depressing, but putting exercise in a different box than weight loss helped me make it more of a priority.
Honestly, framing exercise as "regular maintenance for your body" is a really good way of looking at it. Ultimately it's an investment in how well your body functions down the road rather than something that is going to fix any major problems that you have right now.
It also helps to measure calories consumed vs calories burned. Walking a mile only burns about 100 calories. A big slice of pizza can be 700+ calories. I ask myself, is it easier to walk 7 miles or just not eat the pizza?
That’s why is important to do various types of exercise like swimming, biking, running, hiking. They work out all parts of your body, not just one or two areas.
Exercise should always be measured in fun! And if you don't have fun going to the gym, look for an activity that u actually like. For me by far the most effective. Don't have to go too hard, just so regularly, because you just like it.
It's true. I learned this years ago reading fitness articles which pointed out just how few calories most forms of exercises actually burn. My hour workouts often wouldn't even balance out my lunch. About the only times I'd exercise and burn a ton of calories was when I was in college and played a couple hours of pick-up basketball on the weekends. And as the video predicted, once I was done on those days I'd usually go home and not do much of anything the rest of the day (and probably eat whatever I wanted). But while working out may not be as great for losing weight as we’d like, it is great for many other things. For example, many people in the world have trouble with back pain. While it can have many causes, the most common one is weak muscles. Strengthening my muscles by lifting weights did more for me in a few months than two years of stretching and going to a chiropractor did.
I am currently losing weight. I started at my maximum weight of 360 pounds and am currently at 315 pounds after two months. I began with strength training and then added a diet. I have significantly improved my mobility and can now last longer on bike rides, walks, and while doing work in general. I couldn’t be happier now that I am active and can stand up without using my hands. Life is good 304lbs/ 137kg currently 6ft/183cm
Well if you're exercising you do increase your base metabolic rate upto 20%. Funny thing is that in the cold your calorie intake increases to 5000+ just to keep up. But definitely it's the diet that contributes to major weight loss often. Like you burn sugars and carbs first before fats and proteins. So if you're eating too many carbs and sugars your body uses up that energy first that it doesn't need to burn much fats and proteins.
@@DeathlyDrained Agreed, I hate these types of videos. It comes off as encouraging terrible lifestyles ( not working out, eating terrible diets, not take care of your health, being lazy etc ) and saying working out broadline meaning endeavor.
7:31 "Humans evolved to be mad for calories. Because of our extremely hungry brains, and our EXTREMELY USELESS KIDS" as a kid, I can confirm that I am extremely useless.💀
It's not your fault. I think we all felt useless as kids at some point, especially when our toxic parents tell us we are useless. But remember that we didn't choose to be born, we were basically forced to be born, so it's the responsibility of our parents and shame on them for telling to thier kids that they are useless
@@Leo-ok3uji disagree, school is not the job. Learning is the job, we just made schools to help with that. Never let schools and teachers get in the way of learning. Or worse like in my case where they made me hate learning.
Do you want to bet that I will anticipate the content in a really accurate way? The less you eat, the less you gain weight, this is what you will find in the video on nutrition! And it will say that if you want to lose weight you must eat as little as possible. And it will also say that fasting for several days in a row, if you can, brings the best results. These are things that have been known for decades. Maybe it will also mention autophagy and so on. Do you want to bet?
1.Calculate your BMR. 2. Eat less than your BMR. 3. Exercise only to build Muscle mass. More muscle = More BMR since Muscles need energy to keep them around.
This has actually kinda motivated me to exercise again. When I thought exercising was about losing weight it just wasn't that attractive of an idea to workout everyday to lose all of like 10lbs or something within a few months, but understanding its far more about just kinda making you feel better, I can get behind that.
Same. Thinking of exercise as some kind of budgeting exercise where I am trying to manage calorie usage has always made it feel so unsatisfying. But the perspective shift of, "no, the exercise itself will be satisfying. don't you feel a bit more relaxed and happy after being active?" is super motivating to me. For me personally, this shifts exercise from something where I'm not "getting my effort's worth" unless it feels awful, into something that has the MUCH more attainable goal of "just be active every day". And that also makes total sense to me. It also feels like it would be easier to go from that to the intense exercise if I ever wanted to build muscle. The idea that weight is almost entirely related to diet instead is a little more depressing, but again makes sense.
I only recently started exercising.. I kept hearing that it's great for anxiety and depression, which had become unbearable ever since I started working from home and maybe taking 200 steps a day. My body is screaming at me to move, and I was ignoring it. Since taking up jogging and just general low impact exercises around the house, my mood has increased dramatically, I've found the motivation to quit vaping, and my anxiety is in check. (Still happens, but not crippling like it used to be) You HAVE to keep moving!!
@@jordanledoux197 For real, it's so crazy how much of a difference exercising makes in my general mood and everything. Even just choosing to walk to the store daily instead of taking the metro is good. Or for example choosing to go on a walk during a phonecall with a friend.
I’ve always thought exercise was more about how I feel than how much I weigh. I know plenty of big ppl who are still really fit, and plenty of skinny ppl who are in terrible shape. The important thing to me is whether I can enjoy my activities-walking, playing with the kids, biking, whatever-and as long as I’ve been exercising, I can. But if I have to stop for some reason (injury, illness), woof, it takes a while to get back.
This is why my PT always told me not to worry about the scale when I was strength training! Because I wasn't really burning fat, but I was building muscle, so the numbers going up would have discouraged me. She always told me to worry more about how my body felt than any sort of numbers, because if I felt better it meant I was doing it right.
Sounds like a shitty trainer - you don’t put muscle on that fast. An adult male with a rigorous workout program might expect to gain a pound or 2 of muscle in a month, if they’re going very hard and eating tons of protein. If you put on 5-10 pounds of muscle you would look a LOT bigger, people would be asking if you’re on steroids.
I'm 24 and weighing 54kg. I shunned exercise for a long time because I told myself I couldn't afford to lose weight; I already have a low BMI. But when I did a few weeks of simple exercise, my stamina increased immensely. Exercise is amazing, I hope to get back to it soon
I'm also 24 but toward the opposite direction, at 115kg (though I'm fairly tall at 187cm and the weight used to be 135kg). I struggle with exercise because I hate doing things that don't have a purpose. I could go for a long walk but it feels like such a waste of time when I could take a bus instead to get to whereever I happen to be going towards. Lifting weights feels stupid. But when I do the walking with a friend, suddenly you can make several hours vanish by going on a 20-25km walk and not having a problem with it because at that point it's hanging out while going in a direction, not wasted time. It's difficult to keep up though when your friends aren't generally particularly active.
@naomizmiti hi, may I ask what kind of exercise you’re doing? I’m on the same boat, or worse. And currently in need of gaining weight and wonder if you could give me some advice :)
@@NinjaRunningWild Ah yes, not spending money is a really good way to save, problem is you end up dying from starvation in the darkness since you forgot to pay the bills and buy food.
I decided to lose weight around two years ago, and went from 250 lbs to 170 (6’2 F). I started out by swimming , but I went too hard and ate too much to compensate so I didn’t lose as much the first year. The next year I cut out fast food and soda entirely, and tried to eat as few ultra processed foods as possible. That plus continued swimming five days a week but not overdoing it was the sweet spot. Now I met my weight goal and am the happiest and healthiest I’ve ever been! It is possible!
The German Journal of Sports medicine argued the findings of the Hadza study for just calculating absolute values. The hadza do have a much greater calorie expenditure once you calculate it proportionately to their body mass
@@tonishallaste5239 Basically a Hadza burns as much energy while walking all those miles every day as the average american just needs to stay alive, because the average American is about 85lbs heavier.
Steadily gained weight despite regularly going to the gym over the course of 10 years, topping out at 228 lbs (I'm 6 feet tall). Stopped going during lockdown, started regularly jogging instead while counting calories, got down to 190 in less than six months and got to 168 in 2022 before I had to cut back due to injury. Hovered around 175 for the past year. Whenever anyone asks me what workout burns weight the most, I tell them adjusting their diet did more good for me than any exercise I could recommend. Even just swapping out soda for seltzer water can make a difference.
Yea if your workouts in the gym were weightlifting those don't burn that many calories vs cardio. If the goal is to lose weight, you would adjust your diet first then cardio and then weightlifting. Ideally you would do all 3 considering muscle mass is good and necessary for a lot of things, one of the biggest predictors for surviving cancer.
@@clambo7786 To be blunt, it really doesn't matter. Packing on muscle provides diminishing returns when it comes to health. Diet, social relationships, and emotional strain make up 90% of the physical health equation. If they feel healthy and happy, and their doctor gives them a clean bill of health, they don't need to change a thing. They're doing well
2:16 Right here showcases a flaw in the theory/paradox The average height and weight in the US: - men: 175cm (5ft 9), 91kg (200 lbs) - women: 162cm (5ft 3), 71kg (170 lbs) The average height and weight in the Hadza tribe: - men: 161 cm (5ft 2), 51kg (112 lbs) - women: 151 cm (5ft), 46kg (101lbs) If we took the measurements for both averages (counting in the fact that the individuals are the same age of 25) and calculated their BMR (basal metabolic rate), we would get the following results: - US man = 1884 calories per day - US woman = 1437 calories per day - Hadza man = 1396 calories per day - Hadza woman = 1118 calories per day The reason for why sedentary people in the US could burn the same as very active Hadza people, is because their bodies are larger and need more calories for basic functions (like breathing, their organs working, and living in general). If the researchers were to put the average US man and woman to live a lifestyle of Hadza; and the average tribe man and woman to have sedentary lives in the US; the man and woman from the United States would be burning 1,5 or even twice as many calories a day as the Hanzo individuals would.
Fitness is a means to an end. Maintaining a healthy diet is really hard if you feel hungry and unmotivated all the time. And because exercise makes you feel better, it helps a lot in sustaining healthier habits
@@IusedtohaveausernameIliked in the context of this video (losing weight being the end) fitness can't be enough because it doesn't work by itself. In another context it can definitely be an end in itself though
I think it’s not entirely true. They are oversimplifying a complex process. Exercise indeed increases the energy you spend but not as much as thought previously
@@oriolroda yeah, ik they dumb things down a lot but simplifying it makes it easier to understand, besides working out doesn't kill ya (unless it does)
The video is just stupid because it assumes you only burn 200 or 300 calories more. You can burn way more than that and as you become stronger you can increase and increase the amount you burn. Just think about it for a second. You run for 10 minutes and you are tired. If you keep it up and end up being able to run for 1 hour do you really think you arent going to burn a shit ton of calories?
For people trying to lose weight its also important to remember that if you are exercising then your body will build muscle, so even if you are losing fat % the scales you're stepping on is not always a good indicator of progress as the muscle gain increases weight, don't let it discourage you if you are actively doing the right things and not seeing the number go down, you're focus should be becoming healthier not lighter!
AKA recomposition. Dr. Mike (Israetel) and I weigh the same, around 105kg (230lbs) and are the same height. Let's just say I look strong but not jacked, with a gut and dad bod, whereas Dr. Mike IS jacked af.
But you can gain only around 2 pounds of muscle a month as a male starting out and lose around 10 pounds of fat on a strict diet, its possible to still lose many pounds of fat while still gaining muscle
Plus the new muscle will claim the energy from the food intake and if tis maintained will simply burn more fuel over time. If you don't change your diet at all you have to lose fat.
Yeah, I actually gasped when I saw this. Not because it was disgusting to me, but because it's so out of character for this channel. It's like when the incredibly polite person randomly gets mad and starts cussing. It's just not what I expected, I guess
I guess I somewhat agree with the general outline of the video but I'm struggling to believe the "your body simply makes movement more efficient" part. Back when I was heavily into cycling during the pandemic I would regularily burn between 2000 - 3000 kcal during a typical heavy ride. There simply is no way for my body to "balance out" this expenditure by investing less energy into other bodily processes, I had to eat 5000 calories worth of food in the day to maintain my weight and not feel as if I was starving. No amount of adaption can overcome the energy expenditure for such a level of endurance sport. I agree that if you want to change your weight, diet is far more important than exercise, but arguing that it makes such little impact overall seems overly simplistic.
Totally agree. The only thing that you could argue is that as you get stronger simple activities, like walking, will burn less calories because your heart rate will just be lower implying your body is working less hard to achieve the movement goal. That’s why as you get stronger and faster you have to speed up to keep your heart rate up.
I agree. This is one really misleading video. It could have been worded better. Theres no way a body can adapt that much activity. For instance I walked 10k steps that included some running in the morning today. My phone and watch told me i burnt 700 calories. These are additional calories. A sedentary person who would sit on the day would not burn the same amount of calories. There is something known as basal metabolic rate. Yes a person watching television all day would have same BMR as me. But if I add some jogging that wouldn't mean my BMR would decrease. Yes weight loss is about calories. Burn more. Eat less. Once you are in the deficit just maintain it. But exercising or cardio helps in the first part. Yes hunger would increase then it comes down to your own mental strength. Someone watching this video can take a wrong lesson that my body would just burn less calories when I'm inactive and thus it wouldn't matter if I walk in the day or not.
@@jasondashney This is the worst video of theirs I’ve seen. I exercise regularly, and my empirical experience alone is enough for me to realize someone paid too much for their education. Plus it was unnecessarily brutal in some parts. It would be interesting to see what kind of lifestyle the author has, and how fit they are.
Maybe the conclusion of those studies is that moderate workout is inefficient to loose weight (as calories used somewhere else are now dedicated to workout) but this cannot stand with intensive workout (by intensive mean more than 1000 kCal, typically 2000 kCal) because the body has to obey to the laws of thermodynamics and we obviously need to supply the energy that is consumed as a thermal engine would do.
To burn 1000kcal you'd have to run for like 2 hours straight, to burn of 1kg of fat you'd thus need to run several marathons. You can't outrun a bad diet since eating 1000kcal is as easy as downing one pizza.
@@ruukinen running for 2h is not as hard as you are making it to be, you can do it in less than 1 year of training(personal experience). Point is, the video is saying you would burn the same calories than someone completely sedentary which is absolutely insane
Omg finally someone addressing this. I was confused as hell, like lean runners, cyclists, ... Eat a lot too right? My watch tells me I burn more than I apparently should in a day on long runs. Anyone know of any research that takes high intensity into account?
@@kaspervercruysse5710 The Hadzi hunter-gatherers ARE high intensity exercisers, they're walking and running all day. On paper they should be burning thousands of calories more than the average Joe, and that's what the researchers expected to find: that's why the actual results are so interesting, and subsequent tests have only supported those findings. It now appears that the more energy you burn through exercise, the more your body powers down other systems to conserve energy. Equally, if you live a sedentary life your body powers up systems to burn more energy and keep itself at an average TEE. That's how the Hadzi and the Average Joe both end up burning roughly the same amount of calories in a day.
@@kaspervercruysse5710 tons of movement absolutely requires more calories. End of story. Every single athlete understands this. Academics who've never done a lick of exercise in their life or trying to tell them all they are incorrect. It doesn't have to be intense exercise. Try doing a job that requires hard manual labor. You don't get out of breath, it's the sheer volume you do that accumulates that helps you burn the weight.
You might find an outlet for stress, but the gym is not going to help and challenge you to rethink your life so you don't end up in a similar situation that is going to lead to heart break in the same way a therapist can
going to the gym literally is stress to your body, it will increase cortisol by a lot. The "exercises" that lower cortisol (which is also what the linked studies show) are low to moderate intensity things like walking, swimming, table tennis etc.
Anecdote time. Once I got a job in highway construction after a long period of joblessness, where I essentially sat on my ass all day being depressed and playing video games. I wasnt fat, but I was terribly out of shape, and the job was: Wake up at 4 am, go out and pound sign posts so the roadwork had legal signage, then pound more posts for moving signage through the day, before collecting all the signage after everyone else called it quits, so we were the first out, last in, and to pound the posts, we used 16Lb sledgehammers. The work was to put it simply, brutal and beyond any workout I've ever done, full body high intensity workout after full body high intensity workout all day with maybe a minute to five minute breather. First two days I was okay, day three I woke up SORE. Like, every last little part of me hurt, i could barely move, but rather than let it beat me, I kept at it, and it was ridiculously hard, most other people would quit well before that point, but I pushed through. Day 7 I woke up, and I've never felt so incredibly good. No pain, pure energy, weirdly good mood, I was in the zone, and for the rest of the time i worked there I felt absolutely fantastic. To bring this to the point, theres value in a type of workout that only bears resemblance to anime characters, going not just till you fail, but again after a minute or two, then again, then again. It hurts, my god did it hurt, but if your will is stronger than your muscles, there's a prize at the end that just felt like living life properly. It felt like I was doing what my body was made to do and I'll never forget it. Also the money was insane, you bet we made overtime and double time, i made almost $12000 in 3 cheques at starting wage.
Double edged sword there, though. I've worked jobs that are brutal like that. Learned I could fall asleep standing up, beside a conveyor belt in a UPS logistics center where I was loading trucks. Laid down at the end of each day absolutely beat, but riding that high you get from hard, hard work. And yeah it's great, but if you go back again and again each day, without giving your body a chance to heal properly from the beating you're putting it through...that really starts to add up, you get joint issues and feel like shit all the time. Athletes call it overtraining syndrome, delivery drivers call it burnout. Difference is that athletes can afford to take a break, rest, and heal...
As someone who has more of a problem with keeping their weight in the other direction, and moves to much in times where sitting still and focussing would be appropriate, statements like "when you start working out, your body may move less at other times" actually sound rather wonderful. Reducing constant stress also sounds really nice.
I mean eating less is not that hard, if so, you have a much bigger problem than your weight, it's in your head. Sort that out before trying to lose weight, so the rest goes with it
Yeah, I cope with a lot of internal stress too, and struggle to build or maintain my weight. Just keep going, get your post-workout endorphins when you can. Cheers!
I've been using exercise as an outlet for anxiety, I recommend it. It's like meditation because it forces you to focus on the activity you're doing for the moment
@@xBintu That's only true for a portion of the population. The rest of us have bodies that tell our brain to keep eating and put on fat in case there is famine. It's not something that willpower can easily overcome when it's as strong of a desire to eat as what the signaling chemicals in the body trigger. That's why appetite suppressants have been used for weight loss, but don't work because the body just moves to a new equilibrium of being even hungrier. The only solution for most of the population to maintain a healthy body fat percentage and weight is a combination of a balanced diet that covers all nutritional needs (fiber needs to be in here for most people), some exercise, and portion control to limit calories. To recover from when we have become overweight or have too high of body fat percentage takes medications in the same family as Ozempic to cut off the chemical signal that makes us hungry at the source. Nothing else has worked effectively.
It's true that your body compensates for the calorie loss in other areas when you regularly do cardio, but it's definitely not at a 1:1 ratio. Athletes often eat between 3000 to 5000 kcal a day to support their training and if you look at people with a lot of muscle you'll see an even larger difference. It's common for strongmen at their peak to eat 8000 to 10000 kcal a day
Right, but it's possible that the set amount of energy that you use, depends on your body type, right? Athletes train their muscles, adding muscle fibers in the process and undergoing other physiological changes. It's not unreasonable to assume that this changes the "set" caloric needs of the body. So, an athlete at rest would then burn up more calories than a non-athlete at rest. I didn't read the research yet, and honestly I'm skeptical as well. Just thinking out loud
@@bobrandom5545 It's not as much a matter of "body type" as it is activity level and the amount of muscle mass and fat you have. 1 pound of muscle takes about 2-3x more calories to maintain at rest than 1 pound of fat and your training also makes a drastic difference. There are athletes that had a lot of muscle and trained a lot in their prime who went on to became people with average calorie intakes in their later years after they quit the sport. There are definitely permanent differences in their body due to the training they did in their younger years, but it doesn't have a mention-worthy influence on their calorie requirements
@@bobrandom5545 This channel is trash and peddling shit science. By kurz logic humans should acheive easy interstellar travel just pedaling bikes all day to fuel ion engine batteries because of all the free energy. It's a psyop designed to keep you all discouraged from exercising
I agree that they could have phrased it better, but I think its obvious that they aren't talking about the body ALWAYS burning exactly the same amount of calories no matter what. Rather the argument is that the body can make up for burnt calories to some extend, which makes things like running 30 minutes every day or doing weight lifting 3 times a weak very ineficient for losing weight. On the other hand, if you run a marathon that's literally like 2000-3000 calories burnt just by running. There's not way your body can make up for all of that, it will still do to some extend, but overall you will still burn like 4000 calories on that day.
This video helped me realise why exercise is so important for mental health. I can now recognise the bad stories my brain is telling me are a result of me not spending that energy elsewhere. So now it is giving me vivid videos of my friends leaving me or natural disasters because it needs to use all that excess energy on something! So yeah, I now work out more.
Yeah exactly. If you have an overabundance of calories your body will burn that through things like anxiety. If you burn off that energy naturally your body has no energy for anxiety and such
Me too! I have generalized anxiety disorder/adhd/asd. I actually started to work out for the first time ever to be honest before this video came out. This completely changed my mindset! It actually made me realize that working out will not make you lose weight by it’s self (also looked up a bunch of papers on it (especially the effects on your immune system)). I still love candy and ice cream but I tell my self I can not have iy because of the goals I am working toward. (No set date either trying to lose 1 to 2 pounds every week with a goal of 100 pounds). Good luck to you too my friend ❤
What the video didn't say is exercise benefits mental health in other ways such as improving sleep (because you're more physically tired), getting outside, joining a community (such as a sports club), and releasing endorphins! It's also an opportunity to feel proud of yourself for achieving something (like now you can do ten push ups when you couldn't do two before), and it's a form of self care. So you're signalling to your subconscious that "I'm taking some time for myself, because I'm worth the effort!"
A major problem in comparing the Hadza to a first world sedentary individual is body weight. If a 200+lb (90kg) office worker did the physical activity that 130lb (60kg) Hadza did, they would burn far more calories. The analysis isn’t body weight controlled. The larger you are, the more calories you burn both at rest and per unit exercise.
@@NickersonGeneral So I went and read the actual study, and I overestimated the Hadza weight. The mean female weight was 43kg and the mean male weight was 51kg. It is not surprising 95-115lb or 43-51kg people who are more active burn similar calories to much heavier Westerners who are less active. For comparison, the mean U.S. adult male weight is ~200lbs, female is ~170lbs. And for the record these numbers are averaged out so individual weights don't matter
I started working out for the hundredth time two months ago, and for the first time in my life, I’m sticking with it and enjoying it. I’m really looking forward to your new video because I have no idea how to effectively change my diet without missing out on important nutrients.
@@kimbrolyy do you workout apart from climbing? or is it just the climbing which is the workout for you? also, if the first one what kind of exercises are you doing? Asking as i have been interested in climbing for some time but hesitant as my current fitness levels make me feel i'd end up injuring myself if i tried.
Oh yes. Telling them working out wont help you lose weight which they were doing in hopes to achieve that will surely help them somehow, when they dont tell you what to do then.
@@nevergiveup5939 nobody cares bro, just live your life man, you have 80 whole years to live and have fun and youll be wasting them worrying on things beyond your understanding. You'll find out when you die, we all will. Nobody can know for certain unless they die.
@@TakeControl01 STOP EATING SO MUCH FOOD IT'S REALLY THAT FUCKING SIMPLE YOU AREN'T FAT BECAUSE IT'S JUST HARD; YOU CAN'T LOSE WEIGHT BECAUSE YOU'RE GODDAMN STUPID
10 extra pounds of body fat won't hurt but even just 20 or 30 pounds heavier you will see major changes in your blood work. You can take twins with tge same genetics feed then the same diet and simply based on activity their bloodwork will be different. Your fat has roles in regulating your hormones and even being slightly overweight will hurt you. There is no healthy overweight person
@IusedtohaveausernameIliked everyone should exercise. The average person loses so much mobility as they age that they don't have too. Most people could be healthy and active onto their 60s if they stay active.
Generally yes - 90% is in the diet. Working out and the physiological response to do less is well-tracked and research. The biggest thing working out does is build muscle mass, not burn fat.
When it comes to loosing weight it is basically only dieting that gets you where you want to be. Just the fact that exercise makes hungrier than sitting is the best example. You can‘t move more than you can eat.
This needs that context pop up that the study was on minimal workouts. I’ve seen dudes slam 4K calories a day not gain a pound only going 300 cals of lifting daily. Muscle SHREDS calories. If I forget to go to the grocery store on the way home from work. It takes me 30 miles and 40 minutes round trip. That’s a gallon of gas, wear on my car, and time. Working out does the same thing, you feel it over time having a larger impact.
He does mention that very briefly, but it's definitely a fairly large impact depending on how much muscle you have. For your maintenance to actually increase drastically, you definitely need a good amount of muscle mass.
6 years ago I was getting fat and felt terrible. I started eating most meals as chicken and rice, eating a lot less junk food, training 3 or 4 times a week, running, boxing, free weights and body weight exercises. I lost 20kg and have a 6 pack and decent pecs, I feel loads better too, I’m more flexible and look younger than when I started. The weight came off slowly, although visible muscle appeared quickly. The key is time, consistency and patience.
Now it makes sense why you should wait and really let your body rest after being ill. If you start exercising too soon, you're taking all the calories away from your immune system. The one time it really should get as much of them as possible.
Adequate rest is important for getting over many illnesses! I wonder if this explains the seemingly-growing selection of auto-immune diseases that our people have? Far too many calories gives you a little more 'daily energy' and that plus inadequate exercise maybe gives your immune system time to dig at little details and panic about your own cartilage or bone cells or whatever else?
@@axeldaguerre8838yeah everything is much more complex than appear, because the fact is that our bodies can fully control the metabolism in different scenarios and it uses this mechanism to maintain a fixed amount of calories expended per day, but what we cannot prove yet is how the priority of this energy shift happens, thus we can’t prevent what functions that your body will promove like “imune, adrenergic etc”
Here's exactly what TH-cam, scam advertisers, and this channel think you want to hear: "You are doing everything right, nothing is your fault, and there is nothing you can do about your body."
@@iemjay Your whole comment is bullshit. While there is a heating effect in certain foods that makes you burn calories to break down the calories in the food, this effect is minimal. What matters is the total amount of calories taken in compared to the total amount of calories given out. Counting calories is the only reliable way to lose weight because it's literally the only way to track your energy balance. I know enough fat people who think they are eating healthy and blame it on their genetics, but they constantly overeat and even when they make salad, they make a dressing that has more calories than a burger.
How would this explain Strongmen and Bodybuilders eating upwards of 8-12k calories a day? People that work out hard and have been for years yet surpass the ”baseline” by a huge margin.
And some Olympic athletes have insane calorie intake too. I've heard that Michael Phelps is basically a fish-man that inhales food and sh1ts gold medals
If your day job revolves entirely around your body, that's a different matter. The body will *try* to ration energy expenditure, but there's a limit. Those people you mention expend more energy than basically anyone else in human history. Also most bodybuilders(except for a small fraction still "natty") will be messing with their bodies normal functioning with steroids. Their bodies are busy repairing muscles in addition to the energy required by exercise. That's expensive, calorie wise. Muscles are also energy hungry even when doing nothing, so if you have 100lbs of extra muscle, you also need more calories just to keep them alive. Hunter gatherers would spend a lot of energy finding food, but then they would slow down. A bodybuilder or olympic athlete never stops, unless it's their designated rest week.
Bicycle road racing is another calorie sink. (~5000 KCal for a typical race stage not including basal metabolism.) Even intense fitness riding can eat thousands of calories if done for a two or more hours.
@@Outworlder But there are literally milions of endurance athletes that are training a lot and are gonna be closer on the calorie expenditure to people like Phelps rather than your average sedentary office worker. It is not that difficult for me to double my TDEE (Burn extra 2500 kcal). I do that multiple times per week when training for Ironman.
First 8-12 calories is unrealistic even for a competitive bodybuilder. 5-6 at max maybe anything above woll only result in more bodyfat but not muscle. Second: Bodybuilders do that to build muscle mass. That needs aditional calories. When it is time to cut down access bodyfat they will also have a very restrictive diet
I’m surprised that this video has actually been received quite well by its audience considering there are a few key over-simplifications and flat-out lies presented throughout. Whilst true that exercise as a prescription for weight loss is not great - how this video manages to reach this conclusion is just flat-out wrong. To say that the body totally and completely compensates for physical activity to practically eliminate any increase to one’s TDEE is just false (I believe the video said that the typical observed difference between someone active and someone sedentary would be a measly ~100kcal) This is completely wrong. Long term endurance athletes prove this (as well as many other athletes). Almost all physical activity will be additive to your TDEE - and the only truth rests in that (when in a negative energy balance) your body will try to offset/compensate for the activity-induced energy expenditure by slightly reducing the other mechanisms which make up your TDEE. So, basically physical activity is less effective at raising TDEE when dieting/in negative energy balance - but physical activity is never negated completely (and it’s not even close). Yes, we can see that sometimes only ~70% of the calories burned from physical activity may add on top of your TDEE (when in negative energy balance) - but the body has only been able to compensate for 30%. So (worst case scenario) if you burned 500kcal from running that day, your TDEE will potentially only increase by 350kcal instead. This hardly means that exercise cannot directly cause weight loss though (despite what this video seems to claim). All these studies show is that there is some truth to the old-school ‘starvation mode’ myth. And that exercise’s effectiveness to directly cause weight loss is attenuated (up to around 30%) under more significant calorie restriction. So basically, whilst restricting calories more and more and exercising more and more will still increase the rate of fat loss - there is a quick diminishing return of both - and there is an optimal compromise between both. If you massively restrict calories, then you will have to work out a lot more for your exercise to aid in any further noticeable weight loss - and if you work out a lot then restricting calories a ton won’t provide you much further weight loss either. The happy middle-ground is to be consistently moderately active (6,000-12,000 steps a day, with 3-7 hours of more rigorous activity a week) and a light calorie restriction (per day 300-500 calories deficit from TDEE when sedentary). 12,000 steps a day, 7 hours vigorous activity a week, and a 500+ kcal deficit from sedentary TDEE will always burn more fat - but it’s a LOT more effort, doesn’t really have any greater health benefits, and will be less ‘efficient’ when compared to 6,000 steps a day, 3 hours vigorous activity a week, and a 300 kcal deficit from sedentary TDEE. So, in scenario 1, instead of losing more than twice the amount of fat as scenario 2 (as you might expect, on-paper) - you might only burn 1.5-1.75x as much fat instead, despite twice as much physical activity and (almost) double the number of calories restricted. And scenario 1 would probably be more miserable too, whereas there’s potential to have a great time throughout scenario 2.
Our body adapts to exercise that’s why we need to change it up to shock and confuse our body and muscles. The best way to do it is to take pre-workout and go to sleep instead.
I find it is very misleading to say that the calories consumed are almost identical, when Ponzter et al 2012 which is the source used to make that claim also presents that the weight of the Hadza population is around 60% of their western counterparts, which means they burn the same amount of calories cause they weigh a lot less. That means that you can lose weight until your calorie expenditure of the lower weight is equal to that which they had before refuting the main point of the video.
Agreed, no idea why they didn‘t explain it correctly, everyone watching the video will have a wrong understanding of how it works… First video which is pretty bad from this channel, hope they correct it.
They do mention this very briefly at about 3:02 when the narrator says, "your body keeps your calorie budget *per unit of you* pretty stable." I agree they could have made this much clearer.
Exactly, as someone who lifts weights 3x a week and runs 30+ miles a week (averaging over 18k steps a day) I can lose weight eating 2800 calories. Here they say the average male needs 2600 to maintain. I also weigh about 20-30 pounds less than the average male in the US depending on the source. The body adapts but not to this extreme.
I’ve worked in the fitness industry the majority of my adult life and there’s a saying that ‘abs are made in the kitchen’ even when I was a PT I stressed to clients that you can’t outrun a bad diet and you do not need to train to lose weight you have to cut calories in a staggering controlled manner, consistently, overtime. But of course exercise is a very healthy thing to do!
Also, we are learning more and more about how both stress and hormones impact our weight and overall health. It's the easiest thing to say "just exercise more and eat better" when one doesn't know anything about other things going on in that person's body. Do they have PCOS and/or insulin resistance? Are their thyroids okay? Are they depressed and lack energy to cook and exercise? My husband is a vegetarian and does a loooot of exercise, while not overeating. I have hormone issues that took 25 years to be diagnosed and didn't use to exercise much due to lack of energy and pain and suffered from uncontrolled weight gain despite eating healthy. I got to hear it all about how I was just lazy, looking for excuses etc. and doctors wouldn't believe me either. Yet my husband is heavier than he wishes and can't seem to lose any weight. I haven't been able to lose any either, but my weight gain has stopped and I am starting to feel more energetic since I've started taking medications to help regulate my wonky hormones. This experience honestly helped him empathise more than anything else, because he now experiences firsthand how hard it is to lose weight even IF you exercise a lot. And how even sport and a good diet don't automatically equate weight loss. It may be easier for some, but not all and we'd all do well to keep in mind that we're all just humans doing our best.
Never understood that saying considering how easily it is disproven. Plenty of skinny people without pronounced abs, because they don't exercise. You just don't need actual abs exercises. Many others do the job, like leg lifts.
I personally never workout to burn calories or loose weight..It just feels nice to workout, feels strong have muscle tone more active mind and energetic.Also yoga and stretching feels theurpatic and relaxing.
There is no way that the sedentary person burns 2600 calories a day. Resting metabolic rate is easily below 1800 calories for most people unless you have a massive amount of lean muscle mass.
@@LabGecko Every Apple Watch, Fitbit, Garmin device on the planet. If I sit on my butt and do nothing my calorie burn for the day, including my basal metabolic rate is easily under 2000. If I run for an hour or so and go to the grocery store and get an additional 5,000 to 10,000 steps I easily have a total burn rate over 3000. Unless you're saying the devices are completely wrong?
@@rathelmmc3194 said _"Unless you're saying the devices are completely wrong?"_ The devices are very often completely wrong. I was looking for links or names of study authors, but thanks for at least responding.
@@LabGecko At worst the devices are off by 20%. I don't need a study to understand thermodynamics. There's absolutely no way that an active person and an inactive person burn the same amount of calories. That's like saying the more you drive your car the more your gas mileage goes up. EDIT: And their own sources backup what I say. NIH article PMC7785455 A quote from their own sources: "If you eat more calories than you burn, your body stores them mostly in the form of fat. One kilogram, or two pounds, of fat is about 7000 calories. Seems simple. To lose weight, you have to burn more than you eat, so fat is turned back into energy." And also this one: "The doubly labelled water method has become the gold standard for the assessment of energy requirement (FAO/WHO/UNU 1985, 2004). Assessment of energy expenditure with doubly labelled water has demonstrated that self-report measures of food intake and physical activity are not accurate (Dhurandhar et al. 2015). There is not yet a method for the accurate determination of habitual dietary intake, and thus, energy requirement is derived from measured energy expenditure (Schoeller et al. 1990; Trabulsi and Schoeller 2001). Most studies show a lower value for reported energy intake compared with measured total energy expenditure" Basically it's saying that people underestimate what they eat and overestimate how many calories are burned during exercise. That doesn't mean exercise doesn't work.
This actually makes a lot of sense and it explains a lot of things. Like how when I recently went on a trip and took parts in actitivies, I get a lot less frustrated and care much less about news that would have normally triggered me. So basically to live a mostly stress free life, you should excercise once in a while.
Introduce more caloric healthy products into your daily diet such as nuts, avocado, pumpkin seeds, sunflower seeds, chia seeds, olive oil for salads and vegetables or dark chocolate with more than 70% cocoa.
The idea that after a certain period of time, exercise doesn’t burn more calories than sitting by the sofa is completely absurd. That’s like saying that after 1k miles your car burns as much fuel while driving at 10Mph as when driving 60MPH. The reason why exercise sucks at losing weight is because you get hungrier! And if you don’t eat enough and still exercise a lot you’ll feel like crap so mood will even it out. The diet fatigue is a thing, hence one should periodize it with cutting periods and maintenance periods, or bulking when applicau
Thank you! This video oversimplifies these concepts and in doing that overlooks how much professional athletes eat and how lean they are (to mention just one counter example of "you burn the same calories regardless of activity level")
@@Al_GepeThe studies they cite actually mention this, that Tour de France cyclists burn 8000 calories daily during the whole Tour BUT how many of us are athletes on that level? And there's a saying in germany: Exceptions prove the rule"
@@SgtRaptor I doubt it is a black or white white situation and likely just a continuum where for most humans the difference is negligible but for professionals doing 20h of high intensity exercise per week is incredibly important. I bet active and fit individuals fall somewhere in the between
Agree. People who move more will burn more calories. The video seems to imply, that sitting and exercising will consume the same amount of energy, but this is simply not true. Go sit on a bike with a power-meter. The wattage you produce doesn’t just come from sitting on the bike. Your muscles will work and consume glycogen or fat to produce the force to pedal and you will have to eat this fats and sugars…
Or intermittent fasting. I don't eat breakfast. This is not necessary but it gives me great control about what I eat, because I only eat twice a day, without any snacks in between
Whilst there is some truth to what is said if you add a 2mile run to your daily routine but keep your food intake the same, you will see results as long as you don't eat more calories than the run burns. The mistake that can be made is eating more because of the run. So it's simply saying what we have been told all along, have a balanced diet and exercise. I think it's a dangerous idea to say exercise has little effect as people take away that it is unnecessary. Diet and exercise are needed for long term weight loss and to keep it off. Certainly in my experience if I gain weight but add exercise I see results fairly quickly. The problem comes in maintaining it. The problem most people have with weight loss is finding something they can do that changes the way they live and sticking to it.
Dear Kurzgesagt Team, Whilst this video is very well made I do really disagree with the title and the presentation. To further explain your point, it would have been better, had you gone more into detail on how long the exercise periods of the measured people were on average and which exercises they did. Furthermore, whilst these studies may apply to the general public, it has to be said that with a certain duration of exercise per day, you must absolutely burn more calories than the base measurement. When I switched to triathlon I did more than 2 hours of cardio per day on average. Burning about 800kcal per hour doing that and being a very active person in general, I had to eat about 4000-5000kcal those days whereas on rest days I only ate about 3000kcal. And eating those 4-5000kcal amount of calories was rather difficult, so it was actually hard to maintain and not loose weight. It should therefore really be mentionend that exercise does make you lose weight, you should just pay attention on how much you do it and how it influences your activeness for the rest of the day, because there will certainly a lot of people who will take this video as yet another excuse not to work out which in my opinion shouldn't be like that. In case you will really read this, thanks for taking my criticism into consideration.
Yes...after watching this video yesterday it didn't sit well on my mind. "Exercising to lose weight is bad" For such a new study there are wayyy too many definitive statements in this video What?? If I sit on my azz and eat healthy...that alone won't suffice for steady weigh loss at all..
This is the first time that I didnt like a Kurzgesagt video. I think its a bit misleading. I was wrapping my head around of how exercising doesnt contribute to me losing weight and I was really frustrated after the video. After a long time reading through the sources and re-reading the script I now know that Kurzgesagt probably made their graphics and voices misleading and over-dramatic. At first I believed that the exercises we do at the gym dont matter at all and that exercising isnt even contributing anything after a while, which is absolutely wrong. I think they wanted to highlight how important food and healthy eating is in order to lose weight but in the process they accidently mislead some viewers (at least me) by explaining dramatically that our body adapts to our exercises IF NOT CHANGED over time. And I mean thats just rational, of course we get better and therefore our muscles are more efficent but it seemed like the adaptation to exercising is so strong, that we hardly burn any calories at all. For Instance I go to the gym for an intense workout combined with some cardio (about 1.100-1.400 calories). Now the adaption will happen over time if I dont change my weights, increase my amount of energy I have to put in. Even if after a year, I dont change my weights: I will still burn 75-85% of my initial calories when I first began. (According to studies) So maybe I'm the only one who completely misunderstood the video at first, but I thought I wanted to clarify it, if someone was frustated as I was in the beginning. Exercising matters for weight, but even more for our health. And remember even at the gym the rule is and will (probably) always be: 80% food / 20% exercising.
I had the same feeling as you. By training on a gym or just by running you can burn lot of calories, like ~1k kcal in your case. So our body would be able to shift its calories spendings such as its basic metabolism goes from ~2k kcal on everything to ~1k kcal to keep the balance? What with heat production? It means after a training we have to drop by a half amount of heat our body produces not to mention that it need now to spend some energy to recreate chemical bonds to repair muscles and bones. You would feel freezing all the time. Probably this is true to some extent but it wasn't presented in a convincing way to me.
I always shake my head when I see new, very overweight people at the gym killing themselves on the stepper or treadmill. They’re only making themselves more ravenously hungry and teaching their brains that the gym is the most torturous place on the face of the earth. When I learned the hard way, through trial and error, that diet is 80%-90% of the game (i.e., simply burning more calories than you consume), it was a total revelation. I see cardio and lifting as merely a way to build strength and endurance - not as a primary weight management strategy. Also, when you really become more mindful of how many calories you put into your body on a daily basis and actively seek to budget your intake, there’s an amazing point you reach where your body becomes accustomed to less calories and your appetite significantly lessens. That’s why I always tell my friends struggling with their weight to count calories for a couple weeks and endure that short period of time where your body (appetite) is begging you for more. It eventually goes away. And in the beginning at the gym, be very, very mindful of going easy at the beginning and very gradually ramping up the intensity. The intention is for this to be a consistent lifestyle change, right? So who cares how many minutes you spend on the treadmill or how much weight you press in the first month? It’s about where you finish. Learn your target heart rate. It’s roughly between 50%-85% of your max heart rate (max = 220 - age). Use a wearable or the heart monitor on the cardio equipment. In the beginning, try to hold steady at your target HR for 20-30 minutes a day - even if it’s just 3mph on the treadmill at a slight incline. Again, it’s NOT about where you start.
I have severely health anxiety, especially surrounding my heart rate (it's an irrational disorder that I cannot explain, it just is a part of me). Idk why no one has ever suggested to me to try this. Thank you so much!
Better words have never been spoken. I completely agree with you being barely the only person that I know that needed to lose weight at some point and could really achieve it, even from a young age, and been keeping that weight pretty well for the last years, cuz I've searched enough about it to understand how losing weight works. While that, my social circle that also end up needing it is able to workout or diet for some time, but keep on losing track or doing those things in a unhealthy way, I think that people don't really get it. Next time that I feel the need to explain something about it, I'll not only show them this video but your comment as well, thanks!
@@SON-jp9fm I know it’s straight garbage, encouraging people to not work out because their body is fighting against them. Using cherry picked narrow minded studies from the 50s ahahah. Ie tribes people verses office people. So many factors how could you compare. Like weight fat man burns more to stay alive. Also how are you measuring these tribes people. Apple Watch in 50s Ahahaha.
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⬇PLEASE NOTICE ⬇
After reading your feedback and looking into it, we have to say you are right: This video was too simplified and didn't explain things clearly enough. Scripts start out more detailed and then get shortened, and this time we obviously overdid it. This is exactly the kind of stuff we try to avoid, but we went too far and this hurt the message and the science we wanted to explain. What now? We are editing the script, adding more information, including more expert feedback, and will update the video as soon as possible. After this is set and done, we’ll do a review to see how we can avoid this in the future. We’ll keep you posted!
@OfficerMAPPrideUTTP No one is normalizing that (the hell)
how did u reply 6 hours ago when dis video was made just now
Love this channel, so inspiring!
before 6 minutes out and this before 6 hours 💀
Why are we here in this life? Why do we die? What will happen to us after death???
My body is a machine that turns Steam purchases into unplayed games.
Sounds like a very financial inefficient machine. You need to fix that.
@@Xgil2PlayNEVER
Real
😂 thought that was only me😂
That is one heck of a cost-inefficient machine, I have already sent the factory a message to cancel production and recall all the existing entries.
I have a master's degree in neuroscience and the main thing I have learned is that, exercise makes everything better. Cardiovascular problems, mental health issues, diabetes, cognitive decline, chronic pain. And it's more than just what's explained in the video, the mere fact that the muscles move signals the whole body that the cells should be fixed and regenerated and the inflammation should be lowered. Just exercise people
How to lose weight tho?
@@SocialMedia-q8i eat poor foods
@@SocialMedia-q8i both you and the OP should just watch the video before commenting. All your questions are answered in the video
@@SocialMedia-q8ieat less than maintenance
@@SocialMedia-q8i It's pretty simple, reduce calories to 1700-1800 if you're a male. Track your calories closely, you may think you're dieting, but you may actually be just at "maintenance".
Years ago I read a saying that went something like this: "Exercise for your health, kitchen for your weight"
Absolutely. Another thing is to just think about how difficult it is to burn 10,000 calories and how easy it is to eat the same amount.
Yeah, but you cannot be fat and be at optimal health either.
@@cloudoftimeThere's something very wrong if you find it easy to eat 10.000 calories
@@Koos_R obviously you wouldn't eat 10.000 calories at once, just like you're not gonna burn 10.000 calories in one go. Still doesn't change the fact that eating just 1.000 calories more per day for 10 days, is a lot easier than burning 1.000 additional calories a day through exercise.
Yes, but the video is misleading.
Saying people in developed countries burn the same amount of calories doesn't reflect that 70% of the population are overweight. Whereas it's not the case in the hunter-gatherer communities. So straight away the conclusion can be drawn that in such case, the activity would eliminate obesity.
Okay, but I eat mainly junk food and get 3 hours of exercise per week. So why am i so skinny??
"Exercise is not doing something extra, it's what your body meant to do," is a motivational bar to start light or moderate exercise!
Facts don’t care about your feelings
The "makes you live longer" part is messed up.
Like, imagine you get to live 20 days longer, but it was 20 days of planking.
Well that’s kinda funny because I did the math for that and on average if you do 15 min of exercise every day it will extend your life for about 3 years and in total the 15 min will only add up to 1 year. Thats 2 extra years of life, a more fit body, less health issues and better mental health basically for free!
It's also a motivation to not do any exercise
@@erongjoni3464 Thankfully, planking was no longer cool in 2011.
My body is a temple that turns 8 hours of sleep into daytime fatigue
Because you are metabolically unhealthy.
yeah, same here.. what is that all about?! then I get 5 hours sleep and feel much more alert
It depends if you wake up either at the end of a sleep cycle or in the middle of one I think
@@chris420uk same, what the science behind that?, would be cool to know to maybe use it to our advantage :)
Depends if you're sleeping right.
Where is the second video?
I did my research. This video is a little bit misleading. Especially that part suggesting you can't lose fat by exercising, because no matter what you do, your calorie expenditure will stay the same (~ 2600 kcal for men). This is a bold statement and it is simply not true as such.
You can check Caitlin Thurber et al, 2019. They measured energy expenditure among ultramarathon runners over a long period. Their expenditure at the beginning of the run was around 6000 kcal/day. After many weeks it was around 5500 kcal/day. It says two things: 1. The statement above is not true at absolute numbers (otherwise it would be again 2600 kcal, which is nonsense). 2. It seems, there really might be some adaptive processes in your body that lower the energy expenditure after some time to a certain extent.
However, how much and why this happens is still quite unclear. This video is based mostly on two studies from Pontzer et al 2012 and 2016. The design of this study is quite weak and results are very limited.
At the end of the study, they even state "... (we) did not examine the effects of imposing increased physical activity on Westerners ... and increased physical activity has been shown to play an important role in weight loss and weight-maintenance programs"
So to wrap it up. *Some research* *suggests* that even when you exercise, your body *may* balance your energy expenditure *for some amount*, so it *may* happen that even if you are exercising, with the same calorie intake, you won't lose fat.
So basically, if you start jogging for 30 mins every day or going to the gym twice a week, the rise in energy expenditure is not that significant + it may happen that your body will lower the expenditure somewhere else, so if you don't change your calorie intake, you might not get leaner.
Btw this problem is usually referred to as an additive vs constrained model. Additive = every exercise adds to your basic level of expenditure. Constrained = when exercising, your basic level of expenditure lowers for a certain amount so the total expenditure stays on the same level. I suppose that the truth lies somewhere in between, but we still need to get more precise data through research.
For those who are interested in details, I highly recommend reading a perspective from Gonzalez, J. T., Batterham, A. M., Atkinson, G., & Thompson, D. (2023)
Your observation would be valid if they did "the run" regularly for months. The whole point is you need to do it consistently for a long time before the body adapts. The Hadzi people had done the ≈ 9 km walks for years and the western people had sat for years in the study group. You are just saying "no, that 2600 kcal is nonsense" while that's what they frigging MEASURED. Do you also argue against your scale when it says 200 lbs?
Even then, it is obviously more complex than can be put into this one 12 min video that is designed for the general population.
The story in the video seems to be more like "so you start out a bit fat and start exercising a bit. Maybe you lose a bit of weight in the beginning, but quickly the body adapts to the new exercise level and the weight loss stops because energy for the exercise is reallocated from other systems, but mostly not from fat". This is a very different situation compared to ultramarathoners. A typical Westerner starting out a bit fat certainly cannot expend that much energy in exercise as an ultramarathoner (and probably should not). And, within the range of calorie expenditure by exercise consistently achievable to a typical slightly plump office worker, the assumption that typical calorie expenditure of 2600kcal/day will not vary significantly regardless of whether there is a little of exercise or none at all, may well hold.
Thank you. The claim drove me nuts.
It’s no secret the Pontzer’s hypothesis have been contested. I’m a little worried Kurzgesagt who usually do a good job of investigating just hopped on the train without much asking. In my personal experience I was only able to control my weight through exercise but for my wife it is the opposite: dieting. I would still advocate for exercise for it‘s numerous positive ramnifications for everyone.
Thanks for writing this comment better than I could. It's so obvious to anyone who has done endurance training that you must eat more to maintain your weight than you would if not doing endurance training. I do endurance cycling, which has the unique advantage of precisely measuring all the power I produce via a power meter. Yesterday I burned 3000kcal on my training ride. My BMR is 1500 kcal. In order to keep my daily caloric needs below 3000kcal, my BMR would have to adjust to below zero. It's mathematically impossible for me to have a maintaince calorie level of 2600.
What this video tells me is that most people who exercise are doing fluff workouts. It's not really their fault; they're doing their best with the bad advice they've been given. I think the solution is to reallocate some of the creativity and dedication we put in work into exercise. It's not that complicated, but it's takes some study and dedication to understand how much and what to do. If everyone spent 10-15 hours per week on exercise starting from childhood, I believe obesity and diabetes would be largely eliminated, even without major changes to our diet.
One of the best things I heard that helped me change the way I think about exercising:
“Stop correlating exercise with weight loss. You need to exercise as part of regular maintenance for your body.”
Some people might find that depressing, but putting exercise in a different box than weight loss helped me make it more of a priority.
Honestly, framing exercise as "regular maintenance for your body" is a really good way of looking at it. Ultimately it's an investment in how well your body functions down the road rather than something that is going to fix any major problems that you have right now.
It also helps to measure calories consumed vs calories burned. Walking a mile only burns about 100 calories. A big slice of pizza can be 700+ calories. I ask myself, is it easier to walk 7 miles or just not eat the pizza?
That’s why is important to do various types of exercise like swimming, biking, running, hiking. They work out all parts of your body, not just one or two areas.
Exercise should always be measured in fun! And if you don't have fun going to the gym, look for an activity that u actually like. For me by far the most effective. Don't have to go too hard, just so regularly, because you just like it.
It's true. I learned this years ago reading fitness articles which pointed out just how few calories most forms of exercises actually burn. My hour workouts often wouldn't even balance out my lunch. About the only times I'd exercise and burn a ton of calories was when I was in college and played a couple hours of pick-up basketball on the weekends. And as the video predicted, once I was done on those days I'd usually go home and not do much of anything the rest of the day (and probably eat whatever I wanted).
But while working out may not be as great for losing weight as we’d like, it is great for many other things. For example, many people in the world have trouble with back pain. While it can have many causes, the most common one is weak muscles. Strengthening my muscles by lifting weights did more for me in a few months than two years of stretching and going to a chiropractor did.
I am currently losing weight. I started at my maximum weight of 360 pounds and am currently at 315 pounds after two months. I began with strength training and then added a diet. I have significantly improved my mobility and can now last longer on bike rides, walks, and while doing work in general.
I couldn’t be happier now that I am active and can stand up without using my hands.
Life is good
304lbs/ 137kg currently
6ft/183cm
keep going friend
Keep up the good work!
Congratulations that is a big thing! Very inspiring for others on here as well. Good stuff!
keep it up!
@@irockgame1 If he continues is not going to be a big thing anymore
Well if you're exercising you do increase your base metabolic rate upto 20%.
Funny thing is that in the cold your calorie intake increases to 5000+ just to keep up.
But definitely it's the diet that contributes to major weight loss often. Like you burn sugars and carbs first before fats and proteins. So if you're eating too many carbs and sugars your body uses up that energy first that it doesn't need to burn much fats and proteins.
My body is a temple - old, decaying, and probably even haunted.
Haunted you say? Is that the sounds i gear from my body when getting up?
There's even a skeleton in there, somewhere!
The only people interested in exploring it are scientists.
My abandoned temple is hidden in the damp jungle and monkeys are shitting all over it.
And there's blood everywhere !
Kurzgesagt: Exercise doesn't make you lose weight, but is essential to your....
Everyone: Speak no more **cancels gym membership**
i even saw a comment stating muscle mass isn't that beneficial for health(while it is the biggest issue with longevity today)
@OfficerMAPPrideUTTPthank you for the timestamp.
I feel that, it's fustrating that theres a lot of people in the comments that completely missed what they were saying
@@DeathlyDrained Agreed, I hate these types of videos. It comes off as encouraging terrible lifestyles ( not working out, eating terrible diets, not take care of your health, being lazy etc ) and saying working out broadline meaning endeavor.
Hilariously, this video has single-handedly done more to motivate me to work out than any Drs and health experts (or "experts") have managed so far
brain thinks, heart pumps, gut digest, immune system...............immunes
Bold of you to assume that my brain thinks...
@@stevenkelby2169thanks for making me laugh!
The pancreas self destructs
Immune system.. Protecc
The ass farts.
Waiting for part 2
7:31 "Humans evolved to be mad for calories. Because of our extremely hungry brains, and our EXTREMELY USELESS KIDS" as a kid, I can confirm that I am extremely useless.💀
Is ok to be useless as a child, your job is school and making happy memories with your family after all, you may not bring food, but you bring joy
It's not your fault. I think we all felt useless as kids at some point, especially when our toxic parents tell us we are useless. But remember that we didn't choose to be born, we were basically forced to be born, so it's the responsibility of our parents and shame on them for telling to thier kids that they are useless
@@Leo-ok3uji disagree, school is not the job.
Learning is the job, we just made schools to help with that.
Never let schools and teachers get in the way of learning.
Or worse like in my case where they made me hate learning.
You're only extremely useless before the age of 6 which would be an insane amount of time for other species but tolerable for humans
@kritux Don't feel bad, you will feel like a useless adult as well. I don't know many adults my age (early 30s) who feel useful or even like adults.
*impatiently waits for the nutrition video*
Yeaaaaahhhh.. where is iiiit ?!?!🙃🙃🙃
I've been checking every day or two for it to come out 😂
Meeee I need it
Do you want to bet that I will anticipate the content in a really accurate way? The less you eat, the less you gain weight, this is what you will find in the video on nutrition! And it will say that if you want to lose weight you must eat as little as possible. And it will also say that fasting for several days in a row, if you can, brings the best results. These are things that have been known for decades. Maybe it will also mention autophagy and so on. Do you want to bet?
@@AntonioSorrentini CICO is not all there is to nutrition.
respect the decision to unlist a 7 Million view video because it has incorrect info 👍
TH-cam videos have 30 day lifespan anyway, they got all ad revenue money from it anyway
What was the incorrect info exactly? I knew something didn’t seem quite right but I couldn’t put my finger on it
@@william3371 Read the description lazy ass
@@william3371 it's in the description
@@koussayakchi Do they admit to a certain part of the video having fact errors? I can’t seem to find it
Soooo, how do we lose weight?
1.Calculate your BMR.
2. Eat less than your BMR.
3. Exercise only to build Muscle mass. More muscle = More BMR since Muscles need energy to keep them around.
Caloric deficit
"911 what's your emergency"
"Help my immune system ain't immuning"
"911 what's your emergency"
"Help my immune system is immuning, but too much."
@@IronDino Duality of man... xD
@@IronDino I was diagnosed with that 3 months ago.
@@route2070 yeesh, get better bro. 🤞🙏
@@IronDino ah... Allergies
"But then you go bankrupted and die" caught me off guard 😭
7:13
Yes lolllll
@@feminaproletarius7815???
It's a German channel and us Germans are goth/emo.
@@feminaproletarius7815could you elaborate? If you want to spread a message, you won't get far by giving a statement that doesn't tell people much.
You could but you don't because that's not how the body works.
This has actually kinda motivated me to exercise again. When I thought exercising was about losing weight it just wasn't that attractive of an idea to workout everyday to lose all of like 10lbs or something within a few months, but understanding its far more about just kinda making you feel better, I can get behind that.
Same. Thinking of exercise as some kind of budgeting exercise where I am trying to manage calorie usage has always made it feel so unsatisfying. But the perspective shift of, "no, the exercise itself will be satisfying. don't you feel a bit more relaxed and happy after being active?" is super motivating to me.
For me personally, this shifts exercise from something where I'm not "getting my effort's worth" unless it feels awful, into something that has the MUCH more attainable goal of "just be active every day". And that also makes total sense to me. It also feels like it would be easier to go from that to the intense exercise if I ever wanted to build muscle.
The idea that weight is almost entirely related to diet instead is a little more depressing, but again makes sense.
I only recently started exercising.. I kept hearing that it's great for anxiety and depression, which had become unbearable ever since I started working from home and maybe taking 200 steps a day.
My body is screaming at me to move, and I was ignoring it.
Since taking up jogging and just general low impact exercises around the house, my mood has increased dramatically, I've found the motivation to quit vaping, and my anxiety is in check. (Still happens, but not crippling like it used to be)
You HAVE to keep moving!!
@@jordanledoux197 For real, it's so crazy how much of a difference exercising makes in my general mood and everything. Even just choosing to walk to the store daily instead of taking the metro is good. Or for example choosing to go on a walk during a phonecall with a friend.
I’ve always thought exercise was more about how I feel than how much I weigh. I know plenty of big ppl who are still really fit, and plenty of skinny ppl who are in terrible shape. The important thing to me is whether I can enjoy my activities-walking, playing with the kids, biking, whatever-and as long as I’ve been exercising, I can. But if I have to stop for some reason (injury, illness), woof, it takes a while to get back.
It's a message I wasn't expecting from the video, but it's nice to think that burning fat is a side effect instead of the goal of exercise.
When is the nutrition video coming out
This is why my PT always told me not to worry about the scale when I was strength training! Because I wasn't really burning fat, but I was building muscle, so the numbers going up would have discouraged me. She always told me to worry more about how my body felt than any sort of numbers, because if I felt better it meant I was doing it right.
Sounds like a shitty trainer - you don’t put muscle on that fast. An adult male with a rigorous workout program might expect to gain a pound or 2 of muscle in a month, if they’re going very hard and eating tons of protein. If you put on 5-10 pounds of muscle you would look a LOT bigger, people would be asking if you’re on steroids.
I've never owned a scale for this reason. I check in when they weigh me at the doctor but otherwise I could care less what the number is.
Number going up during bulking is normal, but it shouldn't increase too fast.
Women and their emotion based lifes. Do whatever feels right
@@redwojak5182 she had good advice tho
I'm 24 and weighing 54kg. I shunned exercise for a long time because I told myself I couldn't afford to lose weight; I already have a low BMI. But when I did a few weeks of simple exercise, my stamina increased immensely. Exercise is amazing, I hope to get back to it soon
I'm also 24 but toward the opposite direction, at 115kg (though I'm fairly tall at 187cm and the weight used to be 135kg). I struggle with exercise because I hate doing things that don't have a purpose. I could go for a long walk but it feels like such a waste of time when I could take a bus instead to get to whereever I happen to be going towards. Lifting weights feels stupid.
But when I do the walking with a friend, suddenly you can make several hours vanish by going on a 20-25km walk and not having a problem with it because at that point it's hanging out while going in a direction, not wasted time.
It's difficult to keep up though when your friends aren't generally particularly active.
@naomizmiti hi, may I ask what kind of exercise you’re doing? I’m on the same boat, or worse. And currently in need of gaining weight and wonder if you could give me some advice :)
@@Jupeee I love walking! Just listen to books or podcasts on a way to anywhere.
@@RoseBell_Risa Hi, I just downloaded one of those exercise apps for women
@@Jupeeeyou can listen to a podcast while walking so this will not be a waste of time. and u can think of your body becoming more strong and tough
The old gym adage was always true “you can’t outrun a bad diet”
True. It’s like saving money. If you’re always spending it, you’re never actually getting ahead. It’s half the equation.
@@NinjaRunningWild Ah yes, not spending money is a really good way to save, problem is you end up dying from starvation in the darkness since you forgot to pay the bills and buy food.
just run more and you can.
But you can still tune a piano.
@@KasumiRINA Yes because the only alternative to spending all of your money is spending none of your money /s
We need the second video! 😆
I decided to lose weight around two years ago, and went from 250 lbs to 170 (6’2 F). I started out by swimming , but I went too hard and ate too much to compensate so I didn’t lose as much the first year. The next year I cut out fast food and soda entirely, and tried to eat as few ultra processed foods as possible. That plus continued swimming five days a week but not overdoing it was the sweet spot. Now I met my weight goal and am the happiest and healthiest I’ve ever been! It is possible!
Congrats, swimming is amazing, start running that is also good for stress relieve and mental health
Congratulations!!!!!! 💓🔥
170lbs at 6'2" is great!
Great work. (: thanks for sharing
Congrats
Glad Coach Greg got wind of this.
Doucette never disappoints, this vid is total bs
I don’t like the guy very much. But yeah the information is kinda controversial.
9:20
Birb: **can fly**
Also birb: **builds jetpack**
Well...
Humans: *Can run*
Also humans: *build cars*
Human: Can walk
Also Human: Takes the elevator/car
Takes less energy to fly using jetpack.
@@thatmspaintgirl only less muscle energy. But it takes 10 to the power of 2-3 times the amount more of fossil fuel energy
@@thatmspaintgirl takes more energy to build it and carry it around
Oh damn! Those poor birds!!
The German Journal of Sports medicine argued the findings of the Hadza study for just calculating absolute values. The hadza do have a much greater calorie expenditure once you calculate it proportionately to their body mass
I thought as much! A skinny person running and a heavier person running are 2 totally different calorie expenditures.
@@tonishallaste5239 Basically a Hadza burns as much energy while walking all those miles every day as the average american just needs to stay alive, because the average American is about 85lbs heavier.
@@BigUrielmy first thoughts exactly!
You had me at "moving around aimlessly, also called working out"!
Steadily gained weight despite regularly going to the gym over the course of 10 years, topping out at 228 lbs (I'm 6 feet tall). Stopped going during lockdown, started regularly jogging instead while counting calories, got down to 190 in less than six months and got to 168 in 2022 before I had to cut back due to injury. Hovered around 175 for the past year.
Whenever anyone asks me what workout burns weight the most, I tell them adjusting their diet did more good for me than any exercise I could recommend. Even just swapping out soda for seltzer water can make a difference.
pretty sure you had a better muscle mass at 228
@@clambo7786certainly. You can't be lean and bulked.
Yea if your workouts in the gym were weightlifting those don't burn that many calories vs cardio. If the goal is to lose weight, you would adjust your diet first then cardio and then weightlifting. Ideally you would do all 3 considering muscle mass is good and necessary for a lot of things, one of the biggest predictors for surviving cancer.
The way you worded your comment makes it seems like jogging was the key over lifting, then it's actuallly the calorie counting. Weird phrasing lol.
@@clambo7786 To be blunt, it really doesn't matter. Packing on muscle provides diminishing returns when it comes to health. Diet, social relationships, and emotional strain make up 90% of the physical health equation. If they feel healthy and happy, and their doctor gives them a clean bill of health, they don't need to change a thing. They're doing well
this is why trainers have been saying "no matter how hard you try, you cant exercize yourself out of a bad diet"
2:16 Right here showcases a flaw in the theory/paradox
The average height and weight in the US:
- men: 175cm (5ft 9), 91kg (200 lbs)
- women: 162cm (5ft 3), 71kg (170 lbs)
The average height and weight in the Hadza tribe:
- men: 161 cm (5ft 2), 51kg (112 lbs)
- women: 151 cm (5ft), 46kg (101lbs)
If we took the measurements for both averages (counting in the fact that the individuals are the same age of 25) and calculated their BMR (basal metabolic rate), we would get the following results:
- US man = 1884 calories per day
- US woman = 1437 calories per day
- Hadza man = 1396 calories per day
- Hadza woman = 1118 calories per day
The reason for why sedentary people in the US could burn the same as very active Hadza people, is because their bodies are larger and need more calories for basic functions (like breathing, their organs working, and living in general).
If the researchers were to put the average US man and woman to live a lifestyle of Hadza; and the average tribe man and woman to have sedentary lives in the US; the man and woman from the United States would be burning 1,5 or even twice as many calories a day as the Hanzo individuals would.
Does it still work though?
I was just about to say that
7:10 "It's like taking on more debt when you're in the red. It works for awhile, but then you go bankrupt and die." That got dark fast 😵☠️
that was the peak moment of this whole video. 😆
For real! I was like "wait wtf?!" 😂
I had to go back and listen to it one more time, I was like, what just happened? It worked great on me paying attention tho
when you afterpay the klarna
_That escalated quickly_
Fitness is a means to an end. Maintaining a healthy diet is really hard if you feel hungry and unmotivated all the time. And because exercise makes you feel better, it helps a lot in sustaining healthier habits
I recently concluded that health, is the means and end for a good life.
Fitness isn't a means to an end, it's an end in itself. Or in other words, being fit is its own reward.
It's true. I don't want to undo a hard hour of cycling for a couple of donuts
People who exercised with bad diet far outlived people on a good diet who didnt exercise in multiple studies.
@@IusedtohaveausernameIliked in the context of this video (losing weight being the end) fitness can't be enough because it doesn't work by itself. In another context it can definitely be an end in itself though
1:16
Oh god, someone call PETA
So, when I don't work out my body my brain uses the extra budget to work out my anxiety? That's some nice piece of info
I think it’s not entirely true. They are oversimplifying a complex process. Exercise indeed increases the energy you spend but not as much as thought previously
@@oriolroda yeah, ik they dumb things down a lot but simplifying it makes it easier to understand, besides working out doesn't kill ya (unless it does)
It regulates your brain in a very complex way.
The video is just stupid because it assumes you only burn 200 or 300 calories more.
You can burn way more than that and as you become stronger you can increase and increase the amount you burn.
Just think about it for a second. You run for 10 minutes and you are tired. If you keep it up and end up being able to run for 1 hour do you really think you arent going to burn a shit ton of calories?
source? @@batataComPolvo
For people trying to lose weight its also important to remember that if you are exercising then your body will build muscle, so even if you are losing fat % the scales you're stepping on is not always a good indicator of progress as the muscle gain increases weight, don't let it discourage you if you are actively doing the right things and not seeing the number go down, you're focus should be becoming healthier not lighter!
AKA recomposition. Dr. Mike (Israetel) and I weigh the same, around 105kg (230lbs) and are the same height. Let's just say I look strong but not jacked, with a gut and dad bod, whereas Dr. Mike IS jacked af.
But you can gain only around 2 pounds of muscle a month as a male starting out and lose around 10 pounds of fat on a strict diet, its possible to still lose many pounds of fat while still gaining muscle
Plus the new muscle will claim the energy from the food intake and if tis maintained will simply burn more fuel over time. If you don't change your diet at all you have to lose fat.
1:14 That was SO MUCH more brutal than I was expecting from Kurzgesagt lmao
lmao ikr, I wonder if there was a back and forth debate between the animators/storyboarders on if they should keep it lmao
Exactly 😂😂😂😂😂😂
Same!! I thought they were gonna fly away at the last second.. 😢
YES T_T That was honestly traumatizing XD I wish they didin't keep that in... or... spare the eye-pop action and just leave mush...
Yeah, I actually gasped when I saw this. Not because it was disgusting to me, but because it's so out of character for this channel. It's like when the incredibly polite person randomly gets mad and starts cussing.
It's just not what I expected, I guess
where is the second part, that was promised?
I guess I somewhat agree with the general outline of the video but I'm struggling to believe the "your body simply makes movement more efficient" part. Back when I was heavily into cycling during the pandemic I would regularily burn between 2000 - 3000 kcal during a typical heavy ride. There simply is no way for my body to "balance out" this expenditure by investing less energy into other bodily processes, I had to eat 5000 calories worth of food in the day to maintain my weight and not feel as if I was starving.
No amount of adaption can overcome the energy expenditure for such a level of endurance sport. I agree that if you want to change your weight, diet is far more important than exercise, but arguing that it makes such little impact overall seems overly simplistic.
100%. It's amazing to me that eggheads forget about thermodynamics. Of course more output requires more input. It's not rocket science.
Totally agree. The only thing that you could argue is that as you get stronger simple activities, like walking, will burn less calories because your heart rate will just be lower implying your body is working less hard to achieve the movement goal.
That’s why as you get stronger and faster you have to speed up to keep your heart rate up.
I agree. This is one really misleading video. It could have been worded better. Theres no way a body can adapt that much activity. For instance I walked 10k steps that included some running in the morning today. My phone and watch told me i burnt 700 calories. These are additional calories.
A sedentary person who would sit on the day would not burn the same amount of calories. There is something known as basal metabolic rate. Yes a person watching television all day would have same BMR as me. But if I add some jogging that wouldn't mean my BMR would decrease.
Yes weight loss is about calories. Burn more. Eat less. Once you are in the deficit just maintain it. But exercising or cardio helps in the first part. Yes hunger would increase then it comes down to your own mental strength.
Someone watching this video can take a wrong lesson that my body would just burn less calories when I'm inactive and thus it wouldn't matter if I walk in the day or not.
@@jasondashney This is the worst video of theirs I’ve seen. I exercise regularly, and my empirical experience alone is enough for me to realize someone paid too much for their education. Plus it was unnecessarily brutal in some parts. It would be interesting to see what kind of lifestyle the author has, and how fit they are.
@@rathelmmc3194 it never gets easier, you just get faster
Maybe the conclusion of those studies is that moderate workout is inefficient to loose weight (as calories used somewhere else are now dedicated to workout) but this cannot stand with intensive workout (by intensive mean more than 1000 kCal, typically 2000 kCal) because the body has to obey to the laws of thermodynamics and we obviously need to supply the energy that is consumed as a thermal engine would do.
To burn 1000kcal you'd have to run for like 2 hours straight, to burn of 1kg of fat you'd thus need to run several marathons. You can't outrun a bad diet since eating 1000kcal is as easy as downing one pizza.
@@ruukinen running for 2h is not as hard as you are making it to be, you can do it in less than 1 year of training(personal experience). Point is, the video is saying you would burn the same calories than someone completely sedentary which is absolutely insane
Omg finally someone addressing this. I was confused as hell, like lean runners, cyclists, ... Eat a lot too right? My watch tells me I burn more than I apparently should in a day on long runs.
Anyone know of any research that takes high intensity into account?
@@kaspervercruysse5710 The Hadzi hunter-gatherers ARE high intensity exercisers, they're walking and running all day. On paper they should be burning thousands of calories more than the average Joe, and that's what the researchers expected to find: that's why the actual results are so interesting, and subsequent tests have only supported those findings. It now appears that the more energy you burn through exercise, the more your body powers down other systems to conserve energy. Equally, if you live a sedentary life your body powers up systems to burn more energy and keep itself at an average TEE. That's how the Hadzi and the Average Joe both end up burning roughly the same amount of calories in a day.
@@kaspervercruysse5710 tons of movement absolutely requires more calories. End of story. Every single athlete understands this. Academics who've never done a lick of exercise in their life or trying to tell them all they are incorrect. It doesn't have to be intense exercise. Try doing a job that requires hard manual labor. You don't get out of breath, it's the sheer volume you do that accumulates that helps you burn the weight.
Exercise reduce cortisol. This explains a lot. Especially heartbroken gym bros. Therapy without opening up. Neat.
You might find an outlet for stress, but the gym is not going to help and challenge you to rethink your life so you don't end up in a similar situation that is going to lead to heart break in the same way a therapist can
going to the gym literally is stress to your body, it will increase cortisol by a lot. The "exercises" that lower cortisol (which is also what the linked studies show) are low to moderate intensity things like walking, swimming, table tennis etc.
@@ellinore4338 Not everyone needs a therapist, people can think and reflect on their life without having someone take them by the hand to do so.
@@felixpellerin8473 right, but far more people do than you think. Many people could use the perspective of another person.
@@felixpellerin8473you sound a lot like Andrew Tate lol. Projecting your macho mentality and being a disgrace to other men like me
is the part 2 video out yet?
"Your body is ready for action, that doesn't happen." True that bro.
I feel you bro
🤣🤣🤣🤣
LMAOOOO
7:12 "...but then you go bankrupt and die" 💀
The us budget be like :
Harsh, but true
@@danboru-rp8yrfacts
lmfaoooooooo. that part had me dying, it's so brutal 🤣🤣🤣
Ah, the Canadian diet
9:04 When’s the next part???
When will the second part be out?
same thing I was wondering I was like where is it ?!?
7:36 that was wild haha
Bruh 😂
Anecdote time.
Once I got a job in highway construction after a long period of joblessness, where I essentially sat on my ass all day being depressed and playing video games. I wasnt fat, but I was terribly out of shape, and the job was: Wake up at 4 am, go out and pound sign posts so the roadwork had legal signage, then pound more posts for moving signage through the day, before collecting all the signage after everyone else called it quits, so we were the first out, last in, and to pound the posts, we used 16Lb sledgehammers.
The work was to put it simply, brutal and beyond any workout I've ever done, full body high intensity workout after full body high intensity workout all day with maybe a minute to five minute breather. First two days I was okay, day three I woke up SORE. Like, every last little part of me hurt, i could barely move, but rather than let it beat me, I kept at it, and it was ridiculously hard, most other people would quit well before that point, but I pushed through. Day 7 I woke up, and I've never felt so incredibly good. No pain, pure energy, weirdly good mood, I was in the zone, and for the rest of the time i worked there I felt absolutely fantastic.
To bring this to the point, theres value in a type of workout that only bears resemblance to anime characters, going not just till you fail, but again after a minute or two, then again, then again. It hurts, my god did it hurt, but if your will is stronger than your muscles, there's a prize at the end that just felt like living life properly. It felt like I was doing what my body was made to do and I'll never forget it.
Also the money was insane, you bet we made overtime and double time, i made almost $12000 in 3 cheques at starting wage.
Double edged sword there, though. I've worked jobs that are brutal like that. Learned I could fall asleep standing up, beside a conveyor belt in a UPS logistics center where I was loading trucks. Laid down at the end of each day absolutely beat, but riding that high you get from hard, hard work. And yeah it's great, but if you go back again and again each day, without giving your body a chance to heal properly from the beating you're putting it through...that really starts to add up, you get joint issues and feel like shit all the time. Athletes call it overtraining syndrome, delivery drivers call it burnout. Difference is that athletes can afford to take a break, rest, and heal...
"if your will is stronger than your muscles"
an empty bank account can do that
@@Ikxi if that's what you need it isn't will. Beyond the bare minimum to survive money is pretty much meaningless to me.
I like that story. Thanks for sharing 🤝
@@megt7128 in other words, too much of anything good can become a bad thing. Just like overtraining.
As someone who has more of a problem with keeping their weight in the other direction, and moves to much in times where sitting still and focussing would be appropriate, statements like "when you start working out, your body may move less at other times" actually sound rather wonderful.
Reducing constant stress also sounds really nice.
I'm in your boat, too! Those are the main benefits I'm looking for when I exercise (too irregularly).
I mean eating less is not that hard, if so, you have a much bigger problem than your weight, it's in your head. Sort that out before trying to lose weight, so the rest goes with it
Yeah, I cope with a lot of internal stress too, and struggle to build or maintain my weight. Just keep going, get your post-workout endorphins when you can. Cheers!
I've been using exercise as an outlet for anxiety, I recommend it. It's like meditation because it forces you to focus on the activity you're doing for the moment
@@xBintu That's only true for a portion of the population. The rest of us have bodies that tell our brain to keep eating and put on fat in case there is famine. It's not something that willpower can easily overcome when it's as strong of a desire to eat as what the signaling chemicals in the body trigger. That's why appetite suppressants have been used for weight loss, but don't work because the body just moves to a new equilibrium of being even hungrier.
The only solution for most of the population to maintain a healthy body fat percentage and weight is a combination of a balanced diet that covers all nutritional needs (fiber needs to be in here for most people), some exercise, and portion control to limit calories. To recover from when we have become overweight or have too high of body fat percentage takes medications in the same family as Ozempic to cut off the chemical signal that makes us hungry at the source. Nothing else has worked effectively.
1:10 "moving around aimlessly"
The trainers n athletes crying in a corner.
1:15 - Holy Shit. lmao. The most violent scene on Kurzgesagt. Honestly didn't expect it coming.
I was just about to say LOL, pretty atypical for this channel.
Not really, I've seen worse stuff in their videos already.
Two birbs with one boulder
Same here. I was mildly shocked.
Yeah they are REALLY trying to drive home the propaganda
"it's not a bug, it;s a burger"
-Kurzgesagt
I think that's a reference to "Bugsnax"
Nice pun, Fuiyoo, nice!!! 😂😂
I’m a teen and i have a extremely fast metabolism so i don’t have these problems at all.
@OfficerMAPPrideUTTPwtf?!
@@Tarushpedia Report and block. Do not engage with bots, especially ones like that which may track people responding.
It's true that your body compensates for the calorie loss in other areas when you regularly do cardio, but it's definitely not at a 1:1 ratio. Athletes often eat between 3000 to 5000 kcal a day to support their training and if you look at people with a lot of muscle you'll see an even larger difference. It's common for strongmen at their peak to eat 8000 to 10000 kcal a day
Right, but it's possible that the set amount of energy that you use, depends on your body type, right? Athletes train their muscles, adding muscle fibers in the process and undergoing other physiological changes. It's not unreasonable to assume that this changes the "set" caloric needs of the body. So, an athlete at rest would then burn up more calories than a non-athlete at rest.
I didn't read the research yet, and honestly I'm skeptical as well. Just thinking out loud
@@bobrandom5545 The paper is bogus and not consensus
@@bobrandom5545 It's not as much a matter of "body type" as it is activity level and the amount of muscle mass and fat you have. 1 pound of muscle takes about 2-3x more calories to maintain at rest than 1 pound of fat and your training also makes a drastic difference.
There are athletes that had a lot of muscle and trained a lot in their prime who went on to became people with average calorie intakes in their later years after they quit the sport. There are definitely permanent differences in their body due to the training they did in their younger years, but it doesn't have a mention-worthy influence on their calorie requirements
@@Mersoh Yeah, "body type" was the wrong term to use, I guess. "Body composition" was what I meant
@@bobrandom5545 This channel is trash and peddling shit science. By kurz logic humans should acheive easy interstellar travel just pedaling bikes all day to fuel ion engine batteries because of all the free energy. It's a psyop designed to keep you all discouraged from exercising
So overthinking is also an exercise 😌
This is a false premise from 1 questionable study.
How do marathon runners eat 4,000 calories and stay skinny?
I agree that they could have phrased it better, but I think its obvious that they aren't talking about the body ALWAYS burning exactly the same amount of calories no matter what. Rather the argument is that the body can make up for burnt calories to some extend, which makes things like running 30 minutes every day or doing weight lifting 3 times a weak very ineficient for losing weight.
On the other hand, if you run a marathon that's literally like 2000-3000 calories burnt just by running. There's not way your body can make up for all of that, it will still do to some extend, but overall you will still burn like 4000 calories on that day.
@@donit. good point. I think they also missed that eating less = slower metabolism. That could explain the hunter gatherer thing too
This video helped me realise why exercise is so important for mental health. I can now recognise the bad stories my brain is telling me are a result of me not spending that energy elsewhere. So now it is giving me vivid videos of my friends leaving me or natural disasters because it needs to use all that excess energy on something!
So yeah, I now work out more.
Yeah exactly. If you have an overabundance of calories your body will burn that through things like anxiety. If you burn off that energy naturally your body has no energy for anxiety and such
Me too! I have generalized anxiety disorder/adhd/asd. I actually started to work out for the first time ever to be honest before this video came out. This completely changed my mindset! It actually made me realize that working out will not make you lose weight by it’s self (also looked up a bunch of papers on it (especially the effects on your immune system)). I still love candy and ice cream but I tell my self I can not have iy because of the goals I am working toward. (No set date either trying to lose 1 to 2 pounds every week with a goal of 100 pounds).
Good luck to you too my friend ❤
@@rebelliousgnome3409 "Too tired to be depressed"
What the video didn't say is exercise benefits mental health in other ways such as improving sleep (because you're more physically tired), getting outside, joining a community (such as a sports club), and releasing endorphins! It's also an opportunity to feel proud of yourself for achieving something (like now you can do ten push ups when you couldn't do two before), and it's a form of self care. So you're signalling to your subconscious that "I'm taking some time for myself, because I'm worth the effort!"
@@rebelliousgnome3409 Youree joking, right
A major problem in comparing the Hadza to a first world sedentary individual is body weight. If a 200+lb (90kg) office worker did the physical activity that 130lb (60kg) Hadza did, they would burn far more calories. The analysis isn’t body weight controlled. The larger you are, the more calories you burn both at rest and per unit exercise.
Exactly, this video has some big issues
Are you referencing the actual study? Or are you assuming there aren't any 200+ pound Hadza or 130+ office workers?
Are you referencing the actual study? Or are you assuming there aren't any 200+ pound Hadza or 130+ office workers?
@@NickersonGeneral So I went and read the actual study, and I overestimated the Hadza weight. The mean female weight was 43kg and the mean male weight was 51kg. It is not surprising 95-115lb or 43-51kg people who are more active burn similar calories to much heavier Westerners who are less active. For comparison, the mean U.S. adult male weight is ~200lbs, female is ~170lbs.
And for the record these numbers are averaged out so individual weights don't matter
1:17 that was pretty brutal 💀
I started working out for the hundredth time two months ago, and for the first time in my life, I’m sticking with it and enjoying it. I’m really looking forward to your new video because I have no idea how to effectively change my diet without missing out on important nutrients.
That's what nutritionists are for
Dr mike
That's great! When I finally found a sport I enjoyed (climbing) I realised that exercise can be something to look forward to
@@kimbrolyy do you workout apart from climbing? or is it just the climbing which is the workout for you? also, if the first one what kind of exercises are you doing?
Asking as i have been interested in climbing for some time but hesitant as my current fitness levels make me feel i'd end up injuring myself if i tried.
@@TheNeo349 so I do indoor bouldering for strength, and like going for hikes for cardio
I need Dr Mike to check this out for me
i can't believe this video is real
Thanks!!
I sincerely hope this helps a lot of people that feel stuck and frustrated.
Oh yes. Telling them working out wont help you lose weight which they were doing in hopes to achieve that will surely help them somehow, when they dont tell you what to do then.
@@nevergiveup5939 nobody cares bro, just live your life man, you have 80 whole years to live and have fun and youll be wasting them worrying on things beyond your understanding. You'll find out when you die, we all will. Nobody can know for certain unless they die.
@@57z2 What if we die before 80?
@@TakeControl01 STOP EATING SO MUCH FOOD
IT'S REALLY THAT FUCKING SIMPLE
YOU AREN'T FAT BECAUSE IT'S JUST HARD; YOU CAN'T LOSE WEIGHT BECAUSE YOU'RE GODDAMN STUPID
I think a lot of people will use it as an excuse to not work out.
There is so much more to being healthy than just losing extra fat. Exercise is not the best way to lose fat but it is the best way to gain health.
10 extra pounds of body fat won't hurt but even just 20 or 30 pounds heavier you will see major changes in your blood work. You can take twins with tge same genetics feed then the same diet and simply based on activity their bloodwork will be different. Your fat has roles in regulating your hormones and even being slightly overweight will hurt you. There is no healthy overweight person
@@veilmontTV For the record, I DO condone losing extra fat, I just think that exercise is good for other reasons too.
@IusedtohaveausernameIliked everyone should exercise. The average person loses so much mobility as they age that they don't have too. Most people could be healthy and active onto their 60s if they stay active.
Ask anyone with a good physique if they agree with this video
Generally yes - 90% is in the diet. Working out and the physiological response to do less is well-tracked and research. The biggest thing working out does is build muscle mass, not burn fat.
When it comes to loosing weight it is basically only dieting that gets you where you want to be.
Just the fact that exercise makes hungrier than sitting is the best example. You can‘t move more than you can eat.
Where’s the food video mentioned ? I wanna watch it
This needs that context pop up that the study was on minimal workouts. I’ve seen dudes slam 4K calories a day not gain a pound only going 300 cals of lifting daily. Muscle SHREDS calories. If I forget to go to the grocery store on the way home from work. It takes me 30 miles and 40 minutes round trip. That’s a gallon of gas, wear on my car, and time. Working out does the same thing, you feel it over time having a larger impact.
2:53
He does mention that very briefly, but it's definitely a fairly large impact depending on how much muscle you have. For your maintenance to actually increase drastically, you definitely need a good amount of muscle mass.
4:33 Ah! ah! ah! He said the thing! He said it!
Was about to make a similar comment to this timestamp lol
What's the thing? I didn't get 🙈
@@olhaproskura6692 I believe "the thing" is "in a nutshell", the channel's name
6 years ago I was getting fat and felt terrible. I started eating most meals as chicken and rice, eating a lot less junk food, training 3 or 4 times a week, running, boxing, free weights and body weight exercises. I lost 20kg and have a 6 pack and decent pecs, I feel loads better too, I’m more flexible and look younger than when I started. The weight came off slowly, although visible muscle appeared quickly. The key is time, consistency and patience.
Now it makes sense why you should wait and really let your body rest after being ill. If you start exercising too soon, you're taking all the calories away from your immune system. The one time it really should get as much of them as possible.
Adequate rest is important for getting over many illnesses! I wonder if this explains the seemingly-growing selection of auto-immune diseases that our people have? Far too many calories gives you a little more 'daily energy' and that plus inadequate exercise maybe gives your immune system time to dig at little details and panic about your own cartilage or bone cells or whatever else?
that's wrong, exercice during cancer treatments gets better results than rest if you don't over do it
Yeah I do think it's not that simple. Actually the opposite seems to be the reality
@@axeldaguerre8838yeah everything is much more complex than appear, because the fact is that our bodies can fully control the metabolism in different scenarios and it uses this mechanism to maintain a fixed amount of calories expended per day, but what we cannot prove yet is how the priority of this energy shift happens, thus we can’t prevent what functions that your body will promove like “imune, adrenergic etc”
@@im_reyz8780 Cancers aren't exactly regular diseases though.
That Juniper 'We're tired of being told to eat less and move more' ad kicking in half way through this way fucking gold
Here's exactly what TH-cam, scam advertisers, and this channel think you want to hear: "You are doing everything right, nothing is your fault, and there is nothing you can do about your body."
@@herecomesdatchin1327 bruh this is literally not what was said
@@herecomesdatchin1327 The video literally said we should eat less and move more. That's why this comment is funny. Did you even watch it?
It's not about how much you eat, but what you eat. A lot of people seem to misunderstand that not all calories are the same.
@@iemjay Your whole comment is bullshit. While there is a heating effect in certain foods that makes you burn calories to break down the calories in the food, this effect is minimal. What matters is the total amount of calories taken in compared to the total amount of calories given out. Counting calories is the only reliable way to lose weight because it's literally the only way to track your energy balance. I know enough fat people who think they are eating healthy and blame it on their genetics, but they constantly overeat and even when they make salad, they make a dressing that has more calories than a burger.
How would this explain Strongmen and Bodybuilders eating upwards of 8-12k calories a day? People that work out hard and have been for years yet surpass the ”baseline” by a huge margin.
And some Olympic athletes have insane calorie intake too. I've heard that Michael Phelps is basically a fish-man that inhales food and sh1ts gold medals
If your day job revolves entirely around your body, that's a different matter. The body will *try* to ration energy expenditure, but there's a limit. Those people you mention expend more energy than basically anyone else in human history.
Also most bodybuilders(except for a small fraction still "natty") will be messing with their bodies normal functioning with steroids. Their bodies are busy repairing muscles in addition to the energy required by exercise. That's expensive, calorie wise. Muscles are also energy hungry even when doing nothing, so if you have 100lbs of extra muscle, you also need more calories just to keep them alive.
Hunter gatherers would spend a lot of energy finding food, but then they would slow down. A bodybuilder or olympic athlete never stops, unless it's their designated rest week.
Bicycle road racing is another calorie sink. (~5000 KCal for a typical race stage not including basal metabolism.) Even intense fitness riding can eat thousands of calories if done for a two or more hours.
@@Outworlder But there are literally milions of endurance athletes that are training a lot and are gonna be closer on the calorie expenditure to people like Phelps rather than your average sedentary office worker. It is not that difficult for me to double my TDEE (Burn extra 2500 kcal). I do that multiple times per week when training for Ironman.
First 8-12 calories is unrealistic even for a competitive bodybuilder. 5-6 at max maybe anything above woll only result in more bodyfat but not muscle.
Second: Bodybuilders do that to build muscle mass. That needs aditional calories. When it is time to cut down access bodyfat they will also have a very restrictive diet
Where is the next part?
I’m surprised that this video has actually been received quite well by its audience considering there are a few key over-simplifications and flat-out lies presented throughout.
Whilst true that exercise as a prescription for weight loss is not great - how this video manages to reach this conclusion is just flat-out wrong.
To say that the body totally and completely compensates for physical activity to practically eliminate any increase to one’s TDEE is just false (I believe the video said that the typical observed difference between someone active and someone sedentary would be a measly ~100kcal)
This is completely wrong. Long term endurance athletes prove this (as well as many other athletes).
Almost all physical activity will be additive to your TDEE - and the only truth rests in that (when in a negative energy balance) your body will try to offset/compensate for the activity-induced energy expenditure by slightly reducing the other mechanisms which make up your TDEE.
So, basically physical activity is less effective at raising TDEE when dieting/in negative energy balance - but physical activity is never negated completely (and it’s not even close).
Yes, we can see that sometimes only ~70% of the calories burned from physical activity may add on top of your TDEE (when in negative energy balance) - but the body has only been able to compensate for 30%. So (worst case scenario) if you burned 500kcal from running that day, your TDEE will potentially only increase by 350kcal instead. This hardly means that exercise cannot directly cause weight loss though (despite what this video seems to claim).
All these studies show is that there is some truth to the old-school ‘starvation mode’ myth. And that exercise’s effectiveness to directly cause weight loss is attenuated (up to around 30%) under more significant calorie restriction.
So basically, whilst restricting calories more and more and exercising more and more will still increase the rate of fat loss - there is a quick diminishing return of both - and there is an optimal compromise between both.
If you massively restrict calories, then you will have to work out a lot more for your exercise to aid in any further noticeable weight loss - and if you work out a lot then restricting calories a ton won’t provide you much further weight loss either.
The happy middle-ground is to be consistently moderately active (6,000-12,000 steps a day, with 3-7 hours of more rigorous activity a week) and a light calorie restriction (per day 300-500 calories deficit from TDEE when sedentary).
12,000 steps a day, 7 hours vigorous activity a week, and a 500+ kcal deficit from sedentary TDEE will always burn more fat - but it’s a LOT more effort, doesn’t really have any greater health benefits, and will be less ‘efficient’ when compared to 6,000 steps a day, 3 hours vigorous activity a week, and a 300 kcal deficit from sedentary TDEE.
So, in scenario 1, instead of losing more than twice the amount of fat as scenario 2 (as you might expect, on-paper) - you might only burn 1.5-1.75x as much fat instead, despite twice as much physical activity and (almost) double the number of calories restricted. And scenario 1 would probably be more miserable too, whereas there’s potential to have a great time throughout scenario 2.
Bro waiting for the diet video.....
If it’s as shit as this video is you’re waiting for fake news and fake science.
Same.
What's with the three horned deer at 6:50?
Yup, that deer’s got three horns alright 👍
Our body adapts to exercise that’s why we need to change it up to shock and confuse our body and muscles. The best way to do it is to take pre-workout and go to sleep instead.
I find it is very misleading to say that the calories consumed are almost identical, when Ponzter et al 2012 which is the source used to make that claim also presents that the weight of the Hadza population is around 60% of their western counterparts, which means they burn the same amount of calories cause they weigh a lot less. That means that you can lose weight until your calorie expenditure of the lower weight is equal to that which they had before refuting the main point of the video.
Oh yeah that would move a dial a lot considering that heavier people carry more weight so need more energy to move that weight around.
Agreed, no idea why they didn‘t explain it correctly, everyone watching the video will have a wrong understanding of how it works…
First video which is pretty bad from this channel, hope they correct it.
They do mention this very briefly at about 3:02 when the narrator says, "your body keeps your calorie budget *per unit of you* pretty stable." I agree they could have made this much clearer.
💯. I've watched many videos on the matter and this video seemed like a controversial click bait because of that.
Exactly, as someone who lifts weights 3x a week and runs 30+ miles a week (averaging over 18k steps a day) I can lose weight eating 2800 calories. Here they say the average male needs 2600 to maintain. I also weigh about 20-30 pounds less than the average male in the US depending on the source. The body adapts but not to this extreme.
I’ve worked in the fitness industry the majority of my adult life and there’s a saying that ‘abs are made in the kitchen’ even when I was a PT I stressed to clients that you can’t outrun a bad diet and you do not need to train to lose weight you have to cut calories in a staggering controlled manner, consistently, overtime. But of course exercise is a very healthy thing to do!
You absolutely can outrun a bad diet, it's just unlikely for most to succeed
Also, we are learning more and more about how both stress and hormones impact our weight and overall health. It's the easiest thing to say "just exercise more and eat better" when one doesn't know anything about other things going on in that person's body. Do they have PCOS and/or insulin resistance? Are their thyroids okay? Are they depressed and lack energy to cook and exercise?
My husband is a vegetarian and does a loooot of exercise, while not overeating. I have hormone issues that took 25 years to be diagnosed and didn't use to exercise much due to lack of energy and pain and suffered from uncontrolled weight gain despite eating healthy. I got to hear it all about how I was just lazy, looking for excuses etc. and doctors wouldn't believe me either.
Yet my husband is heavier than he wishes and can't seem to lose any weight. I haven't been able to lose any either, but my weight gain has stopped and I am starting to feel more energetic since I've started taking medications to help regulate my wonky hormones.
This experience honestly helped him empathise more than anything else, because he now experiences firsthand how hard it is to lose weight even IF you exercise a lot. And how even sport and a good diet don't automatically equate weight loss. It may be easier for some, but not all and we'd all do well to keep in mind that we're all just humans doing our best.
@@Windmelodie You don't need to cook you need to not cook.
Never understood that saying considering how easily it is disproven. Plenty of skinny people without pronounced abs, because they don't exercise. You just don't need actual abs exercises. Many others do the job, like leg lifts.
Abs are not made in the kitchen though. You still have to train them for them to get visible unless you have good abs genetics.
Lol the elderly man who just loses it at his desk. Animation is always impressive. Thanks Kurzgesagt
5:23 😂
That guy must be dealing with CrowdStrike right now.
I read the comment as that happened..
That must be Heihachi Mishima 😂
@@aegisxor deserved for using w*ndows
I personally never workout to burn calories or loose weight..It just feels nice to workout, feels strong have muscle tone more active mind and energetic.Also yoga and stretching feels theurpatic and relaxing.
There is no way that the sedentary person burns 2600 calories a day. Resting metabolic rate is easily below 1800 calories for most people unless you have a massive amount of lean muscle mass.
They added a link to all their sources. Mind adding yours?
@@LabGecko Every Apple Watch, Fitbit, Garmin device on the planet. If I sit on my butt and do nothing my calorie burn for the day, including my basal metabolic rate is easily under 2000. If I run for an hour or so and go to the grocery store and get an additional 5,000 to 10,000 steps I easily have a total burn rate over 3000.
Unless you're saying the devices are completely wrong?
@@rathelmmc3194 said _"Unless you're saying the devices are completely wrong?"_
The devices are very often completely wrong. I was looking for links or names of study authors, but thanks for at least responding.
@@LabGecko At worst the devices are off by 20%. I don't need a study to understand thermodynamics. There's absolutely no way that an active person and an inactive person burn the same amount of calories. That's like saying the more you drive your car the more your gas mileage goes up.
EDIT: And their own sources backup what I say. NIH article PMC7785455
A quote from their own sources: "If you eat more calories than you burn, your body stores them mostly in the form of fat. One kilogram, or two pounds, of fat is about 7000 calories. Seems simple. To lose weight, you have to burn more than you eat, so fat is turned back into energy."
And also this one: "The doubly labelled water method has become the gold standard for the assessment of energy requirement (FAO/WHO/UNU 1985, 2004). Assessment of energy expenditure with doubly labelled water has demonstrated that self-report measures of food intake and physical activity are not accurate (Dhurandhar et al. 2015). There is not yet a method for the accurate determination of habitual dietary intake, and thus, energy requirement is derived from measured energy expenditure (Schoeller et al. 1990; Trabulsi and Schoeller 2001). Most studies show a lower value for reported energy intake compared with measured total energy expenditure"
Basically it's saying that people underestimate what they eat and overestimate how many calories are burned during exercise. That doesn't mean exercise doesn't work.
This actually makes a lot of sense and it explains a lot of things.
Like how when I recently went on a trip and took parts in actitivies, I get a lot less frustrated and care much less about news that would have normally triggered me.
So basically to live a mostly stress free life, you should excercise once in a while.
3 to 5 hours a week, and shit will roll straight off you
@@Hieulegen27 you're saying you were less stressed while on vacation? Crazy idea
@@g0hm47 Yup, I took up mountain biking (lots of climbing in my area) and my overall well being is better than it ever has been
If being off the mark was the point you nailed it.
Okay but how do I get fat? I eat so freaking much and I'm still 55 kg. 😭
Introduce more caloric healthy products into your daily diet such as nuts, avocado, pumpkin seeds, sunflower seeds, chia seeds, olive oil for salads and vegetables or dark chocolate with more than 70% cocoa.
The idea that after a certain period of time, exercise doesn’t burn more calories than sitting by the sofa is completely absurd. That’s like saying that after 1k miles your car burns as much fuel while driving at 10Mph as when driving 60MPH.
The reason why exercise sucks at losing weight is because you get hungrier! And if you don’t eat enough and still exercise a lot you’ll feel like crap so mood will even it out. The diet fatigue is a thing, hence one should periodize it with cutting periods and maintenance periods, or bulking when applicau
Thank you! This video oversimplifies these concepts and in doing that overlooks how much professional athletes eat and how lean they are (to mention just one counter example of "you burn the same calories regardless of activity level")
@@Al_GepeThe studies they cite actually mention this, that Tour de France cyclists burn 8000 calories daily during the whole Tour BUT how many of us are athletes on that level? And there's a saying in germany: Exceptions prove the rule"
@@SgtRaptor I doubt it is a black or white white situation and likely just a continuum where for most humans the difference is negligible but for professionals doing 20h of high intensity exercise per week is incredibly important. I bet active and fit individuals fall somewhere in the between
Agree. People who move more will burn more calories. The video seems to imply, that sitting and exercising will consume the same amount of energy, but this is simply not true.
Go sit on a bike with a power-meter. The wattage you produce doesn’t just come from sitting on the bike. Your muscles will work and consume glycogen or fat to produce the force to pedal and you will have to eat this fats and sugars…
Or intermittent fasting. I don't eat breakfast. This is not necessary but it gives me great control about what I eat, because I only eat twice a day, without any snacks in between
Whilst there is some truth to what is said if you add a 2mile run to your daily routine but keep your food intake the same, you will see results as long as you don't eat more calories than the run burns. The mistake that can be made is eating more because of the run. So it's simply saying what we have been told all along, have a balanced diet and exercise. I think it's a dangerous idea to say exercise has little effect as people take away that it is unnecessary. Diet and exercise are needed for long term weight loss and to keep it off. Certainly in my experience if I gain weight but add exercise I see results fairly quickly. The problem comes in maintaining it. The problem most people have with weight loss is finding something they can do that changes the way they live and sticking to it.
Dear Kurzgesagt Team,
Whilst this video is very well made I do really disagree with the title and the presentation. To further explain your point, it would have been better, had you gone more into detail on how long the exercise periods of the measured people were on average and which exercises they did.
Furthermore, whilst these studies may apply to the general public, it has to be said that with a certain duration of exercise per day, you must absolutely burn more calories than the base measurement.
When I switched to triathlon I did more than 2 hours of cardio per day on average. Burning about 800kcal per hour doing that and being a very active person in general, I had to eat about 4000-5000kcal those days whereas on rest days I only ate about 3000kcal. And eating those 4-5000kcal amount of calories was rather difficult, so it was actually hard to maintain and not loose weight.
It should therefore really be mentionend that exercise does make you lose weight, you should just pay attention on how much you do it and how it influences your activeness for the rest of the day, because there will certainly a lot of people who will take this video as yet another excuse not to work out which in my opinion shouldn't be like that.
In case you will really read this, thanks for taking my criticism into consideration.
Yes...after watching this video yesterday it didn't sit well on my mind.
"Exercising to lose weight is bad"
For such a new study there are wayyy too many definitive statements in this video
What??
If I sit on my azz and eat healthy...that alone won't suffice for steady weigh loss at all..
Inflammation boosts fat storage as well.
Ppl have seen a convenient excuse not to work out....true it's calories in calories out but exercising has a lot of advantages than just losing weight
This is the first time that I didnt like a Kurzgesagt video. I think its a bit misleading. I was wrapping my head around of how exercising doesnt contribute to me losing weight and I was really frustrated after the video. After a long time reading through the sources and re-reading the script I now know that Kurzgesagt probably made their graphics and voices misleading and over-dramatic. At first I believed that the exercises we do at the gym dont matter at all and that exercising isnt even contributing anything after a while, which is absolutely wrong.
I think they wanted to highlight how important food and healthy eating is in order to lose weight but in the process they accidently mislead some viewers (at least me) by explaining dramatically that our body adapts to our exercises IF NOT CHANGED over time. And I mean thats just rational, of course we get better and therefore our muscles are more efficent but it seemed like the adaptation to exercising is so strong, that we hardly burn any calories at all. For Instance I go to the gym for an intense workout combined with some cardio (about 1.100-1.400 calories). Now the adaption will happen over time if I dont change my weights, increase my amount of energy I have to put in. Even if after a year, I dont change my weights: I will still burn 75-85% of my initial calories when I first began. (According to studies)
So maybe I'm the only one who completely misunderstood the video at first, but I thought I wanted to clarify it, if someone was frustated as I was in the beginning. Exercising matters for weight, but even more for our health. And remember even at the gym the rule is and will (probably) always be: 80% food / 20% exercising.
I don't think you understood anything about this video. Try giving it another go?
I had the same feeling as you. By training on a gym or just by running you can burn lot of calories, like ~1k kcal in your case. So our body would be able to shift its calories spendings such as its basic metabolism goes from ~2k kcal on everything to ~1k kcal to keep the balance? What with heat production? It means after a training we have to drop by a half amount of heat our body produces not to mention that it need now to spend some energy to recreate chemical bonds to repair muscles and bones. You would feel freezing all the time. Probably this is true to some extent but it wasn't presented in a convincing way to me.
@@noalear A really nice way of you telling me that. But you can also elaborate what I understood wrong and correct me
@@Soyozuke Perharps they oversimplified some things too much and their presentation made us overthink it
I always shake my head when I see new, very overweight people at the gym killing themselves on the stepper or treadmill. They’re only making themselves more ravenously hungry and teaching their brains that the gym is the most torturous place on the face of the earth. When I learned the hard way, through trial and error, that diet is 80%-90% of the game (i.e., simply burning more calories than you consume), it was a total revelation. I see cardio and lifting as merely a way to build strength and endurance - not as a primary weight management strategy. Also, when you really become more mindful of how many calories you put into your body on a daily basis and actively seek to budget your intake, there’s an amazing point you reach where your body becomes accustomed to less calories and your appetite significantly lessens. That’s why I always tell my friends struggling with their weight to count calories for a couple weeks and endure that short period of time where your body (appetite) is begging you for more. It eventually goes away. And in the beginning at the gym, be very, very mindful of going easy at the beginning and very gradually ramping up the intensity. The intention is for this to be a consistent lifestyle change, right? So who cares how many minutes you spend on the treadmill or how much weight you press in the first month? It’s about where you finish. Learn your target heart rate. It’s roughly between 50%-85% of your max heart rate (max = 220 - age). Use a wearable or the heart monitor on the cardio equipment. In the beginning, try to hold steady at your target HR for 20-30 minutes a day - even if it’s just 3mph on the treadmill at a slight incline. Again, it’s NOT about where you start.
I was having this argument with a "pull yourself up by your bootstraps" type.
Maybe walking and treadmill is boring at which point see if you can use a bike to commute.
I have severely health anxiety, especially surrounding my heart rate (it's an irrational disorder that I cannot explain, it just is a part of me). Idk why no one has ever suggested to me to try this. Thank you so much!
Better words have never been spoken. I completely agree with you being barely the only person that I know that needed to lose weight at some point and could really achieve it, even from a young age, and been keeping that weight pretty well for the last years, cuz I've searched enough about it to understand how losing weight works. While that, my social circle that also end up needing it is able to workout or diet for some time, but keep on losing track or doing those things in a unhealthy way, I think that people don't really get it. Next time that I feel the need to explain something about it, I'll not only show them this video but your comment as well, thanks!
This may be true for _you_ but it is not true for most people. Do not superimpose your experience onto everyone else.
This video walks along the edge of misleadingness
Certainly, yes
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0:49 I already don’t trust this source. 1kg does not = 2 pounds. It’s 2.204623.
i hope ur not sarcastic but this vid is actually bad
@@SON-jp9fm I know it’s straight garbage, encouraging people to not work out because their body is fighting against them. Using cherry picked narrow minded studies from the 50s ahahah. Ie tribes people verses office people. So many factors how could you compare. Like weight fat man burns more to stay alive. Also how are you measuring these tribes people. Apple Watch in 50s Ahahaha.