Go to brilliant.org/nutshell/ to dive deeper into these topics and more with a free 30-day trial + 20% off the premium subscription! ⬇PLEASE NOTICE⬇ This is an updated version of The Workout Paradox video we released a month ago. After hearing your feedback on our initial video, we consulted experts, revised the script, and added more information to the parts that were too simplified. All changes and the link to the original video (now unlisted) can be found here: sites.google.com/view/sources-workoutparadox This experience was uncomfortable, but ultimately encouraging for us. It reminded us that it is a challenge to make ten-minute videos on complex topics without cutting too much and that we need to be constantly aware of this. Thanks again for your honest feedback and for helping us get better. We truly appreciate it.
A reach shot out to the team for not only acknowledging feedback but taking it seriously, re-reviewing the topic and finally re-releasing an updated version while also providing a link to the previous version for transparency and archival reasons. To say this is a rare approach for the YT scene is to say nothing. Kudos.
Here's what's changed, in case you were wondering: ( ) added or changed content ** ** removed content 01:26 In reality, (focusing on) exercising (is not a reliable way to lose weight.) **a bad way to burn fat.**
01:31 (Some studies show that exercise can lead to some fat loss, others that it is minimal. How can this be? It turns out that until) recently we fundamentally misunderstood what moving around a lot does to our bodies.
01:44 (Disclaimer: The science on fat loss is complicated and many studies compare vastly different populations, different measurements and are complicated to understand. And the online discussion is full of personal anecdotes. This video covers general principles, based on the current state of research. But when you look at the individual, there are variations - it matters if you are an athlete or casually try to lose weight.) 03:12 For some strange reason (in the long term), the amount of calories you burn is **pretty much** (often relatively) unrelated to your lifestyle. Per kilo of **body** (muscle) weight, your body has a (relatively) fixed calorie budget it wants to burn per day. 04:12 You actually do burn more calories and lose fat - so you can lose **a few kilos or pounds** (weight) through exercise! But this is (often) very short-lived. Your body adapts and burns fewer and fewer extra calories each **day** (week) until it restores its original calorie budget. After a few months you burn *basically the same* (a very similar) amount to what you did when you didn’t work out. (If you stay really consistent your burn might increase slightly and your body composition might change, but most people struggle with keeping up the habit, if they don’t love the extra movement. Which is why so many people hit a weight loss plateau.) 04:47 (Objection! What about muscles? Muscles burn 3 times more calories at rest than fat. This sounds impressive, but tissues like your brain, skin or intestines burn way more. In absolute terms, a more muscular body composition makes a difference for how many calories your body burns, but it’s relatively small. Muscles matter a lot for health, longevity and performance, but not that much for weight loss.) 05:21 So your body has an **hardwired** activity budget per day that it wants to stick to.
07:13 This is why you burn **almost the same** (a similar) amount of calories whether you work out or not - **by working out you are not doing anything extra, you are doing what your body is literally made to do.** (A lot of the energy you spend working out is energy you don’t spend on other physical activities and body processes.) 07:46 **Movement is not really made to burn your fat though.** 10:00 If you want to lose fat, (reducing calories is the biggest part of the answer.) Edit: I don't like editing comments, but the asterisks were emboldening the words, lol. I've just fixed it! 🫡
If you put asterisks around text it just makes it fat and barely distinguishable from normal text on some devices. You should probably use a different symbol.
@@timeattack9059No the reason people are mad and will still be mad at this vid is that the research in this area is still very scattered in results and we need a lot more of it before we can even come to a conclusion of any kind. So people are more mad that Kurg is jumping the gun not that they believe one thing or another and this happens with pretty much all of their non physic or astronomy focused videos.
While such a tiny tweak in the core message, the fact you all care about being accurate and receiving/reviewing feedback is SO VALUABLE and why I love your channel.
When i was a kid, an old timer told me that your body will give you the best body it can for your lifestyle. If you don't like your body, change how you live
That's called homeostasis - you dont lose fat by exercising - instead your body transitions to a body of a person who exercises frequently, which means generally leaner body with higher percentage of muscle and less fat
@@bkminchilog1nah according to the video this is exactly how it is your body has a set amount of calories it likes to burn for what you generally do so if u live a life eating shit and sitting around it’s gonna burn calories in a way to accommodate a homeostasis specific to your body
They removed this from last video, but honestly it spoke to me a lot “by working out you are not doing anything extra, you are doing what your body is literally made to do.”
yeah, i think it was an important line as well, in the most absolute technical sense, exercising is a choice you make so it is extra effort. but it is important to mention what that it is not going to meaningfully affect your weight loss expectations.
Well they removed it because it in fact is not true. Doing cardio will help you burn fat SO MUCH, you shouldn't underestimate its effectiveness and definitely should include it if your goal is to lose weight
@@paulrollinson1305 yup. Why do you disagree? Kurzgesagt is not a fitness channel and you shouldn't just assume that what they say in the video is right because of some "science data"
@joanietetreault3089 I just came back to this video to post that same question. You'd think that getting into what makes weight loss work you would have to cover the information on both diet and exercise. So you'd think they already have the information they need to make the next video good to go.
@ajarrigo07 I decided to stop waiting for them and find my own solution. I've been very happy with the book "The Beck Diet Solution". It's complimentary to any diet that's reasonable and nutritious, and it teaches how to use Cognitive Behavioral Therapy to help stick with the diet of choice. So far, the main principles I've taken away from it and which allowed me to shed weight like I've never seen before are: "hunger is not an emergency" and "eat slowly, sitting down, and noticing every bite". I just thought I'd share, since it doesn't seem like their going to post part 2 any time soon.
Basically working out is SO important that it contributes to what our body NEEDS to do, rather than just for a particular purpose as weight loss. If you are disregarding working out just because it won't lower your bodyfat as much as you'd like, you are seriously missing out on years of your life.
People always tend to blame everything but themselves when it comes to weight loss. We've created a society where it's easy to overindulge in calories.
@@Sadakorkadon’t go to the gym then. You can do push ups, sit ups, and squats basically anywhere even your house. And before anyone says “that’s not a workout” it’s infinitely better than nothing.
@@Sadakorka gym culture is among the kindest ever. Not even kidding. But if you still hesitate, workout at home or look for other gyms. Try calisthenics maybe, learn how to do a handstand, etc. If you are worried about criticism - don’t be. Literally friends are made in the gym.
as someone who recently starts working out in a gym the thing i noticed the most is how good i felt. i couldnt stop smiling after the shower and one my way home. i felt like i achived something and it motivated me to come back and do it again Damn, a 1000 likes.....
@@coolcoolercoolest212 exhausting exercise floods your brain with loads of neurotransmitters. How your brain reacts to this can vary greatly from person to person. Personally, I love the high I get after working out.
@@coolcoolercoolest212 yeah, there are two kinds of people I've noticed. I never understood the "working out really energizes me for the rest of the day" Like what?, I'm completely mushed after a hard workout.
@@MHNK77 a lot of people don’t train hard enough. I do hypertrophy style training and my cns is so fried after each session I need to nap when I get home lol.
As a dietitian I was shocked to what was uploaded before but actually this video fixes a lot of the problem, thank you for explaining it in a better way!
@@hobbes3In the description there’s a full list of changes, the point is the same overall but it mostly just addresses the more extreme wording from the original video and adds some addendums.
Was it an improvement? They added a lot of detergent to their sentences is all. A lot of “often” and “some” and “boy it’s complicated” which normal adults should have realised when the first video came out lol
Question for Kurzgesagt. When you make the dieting video, if it's not already being covered, would you mind including a little bit on weight gain? It's a bit hard to find things for people who need to gain weight, and it would be nice to know it's coming from a reliable source such as yourselves. Thank you either way- can't wait to see the video! And thank you for listening to your community. It's refreshing to see a channel that puts this much effort into checking itself.
I love this! I have struggled with weight loss all my life but this past 9 months I went from 153kg to 117 kg now and still losing more. It always felt impossible and I saw exercising and dieting as a means to an end and it never worked. Now I made a lifestyle change and don’t think of it as a temporary change but a change of I live my life to be healthy and happy. I love working out now and never want to skip. Consistency is key and to lose fat and keep it off you have to be consistent for life. I never expected I’ll be so into working out and just wanted to lose it and be healthy but now I am super into it lol. I even want to do fitness coaching once I lose more and am super fit.
I don't really comment on videos, but I wanted to say that I really appreciated the effort that went through the revision. It is clearer and the information more accurate. That is a great way to handle the criticism of the previous video and gaining trust of the audience. It is very rare to see that level of professionalism, you have all my respect.
As someone with a research background in nutrition and obesity-related diseases, I feel confident in stating that weight loss studies, beyond sampling issues, are often flawed in their design and include conclusions that are often full of extrapolations. Despite these limitations, one thing is clear from the literature, and that is most people cannot out exercise a "bad" diet, which is to say that the duration and/or intensity of exercise needed to compensate for overnutrition is not realistically achievable. In the video, 2 points that concerned me the most were related to (1) energy needs for CNS vs skeletal muscle and (2) connecting inflammation from exercise to degenerative diseases. For the former, although the energy demands of the brain represent a considerable part of RMR, it remains relatively constant. In contrast, skeletal muscle, which also contributes considerably to RMR, can be modified (ie, increased or decreased), which has important considerations for RMR and regulation of body weight composition. Thus, maintenance or enhancement of skeletal muscle is an important modifiable factor (via exercise or lack thereof). As far as inflammation's role in degenerative disease, it is important to note that acute exercise-induced inflammation is important to skeletal muscle hypertrophy. In addition, although chronic inflammation caused through exercise injury is detrimental, the literature is ambiguous on its relationship to degenerative diseases, such as atherosclerosis. Despite my diatribe, there is a lot of solid points made in the video. Although I might not agree personally with everything, its premise-that our perception of exercise as a solution for weight loss needs to change-is solid. It's a useful tool, but one often mischaracterized.
I appreciated this comment. It was easier for me to understand after googling to understand the acronyms: CNS - central nervous system RMR - resting metabolic rate
Calorie restriction is the key to losing weight. The easiest way I've improved my diet is by keeping a food diary. I take pictures of everything I eat, and reviewing them showed me why I wasn’t losing weight. It keeps me accountable and motivates me to choose healthier options. My husband, who's great with computers, even created an ap that automatically tracks calories and macronutrients from the pictures of my meals. It's really impressive. After using it regularly, we each lost around 10 kg (22 lbs). If you want to try it, the name of the Ap is: Bitebyte. I hope it helps you as much as it helped us!
And most people cannot "diet out" a lack of exercise either! Both are equally critical. Anything that even implies otherwise - which to me this video does - is irresponsibly wrong.
Hey, english is not my first language so I might be misunderstanding, but it seemed to me that the inflammation causing diseases they talk about comes from the lack of exercise, and it wasn't the exercise-related inflammation
The amount of research the Kurzgesagt team does, as well as the willingness to correct errors or edit for clarity, is commendable. Great job Kurzgesagt!
I don't know what this channel is, but base, on this and the previous video - they somewhere on the same level as Trum Trum. This video is bs. This "updated" version, is not updated, it's just the same. At least, this video cannot be fixed. The idea is wrong in the first place. Fixed version is just the opposite of this video in most of the time.
@@easy8figure How are they wrong? They corrected the GRAMMATICAL errors, not the factual ones. The message is the same; working out doesn't do much in terms of *weight loss*, it's still healthy for you.
Mostly just the clarifying kind in this case. I can't really fathom, though, why more clarity was needed in the first place on this one. Seemed pretty straightforward.
The changes are a bit pedantic considering the message is basically the same. Eat less to lose weight. Exercise more to be healthy. But this is one of those topics that gets certain people absolutely incensed, so respect for listening and revisiting the topic.
I saw the original version too and didn't like it because it said you couldn't lose weight from a calorie deficit, which I think is bogus because I know sooooo many people who lost weight that way including myself. Then I saw this video and was thinking ohh maybe they fixed it. But it said the same thing lol ....
@@HenrikM I cannot even begin to understand how you thought this video was saying "you cant lose weight from a calorie deficit". Thats not even slightly what its saying. Its saying exercise isnt a reliable way to achieve a sustainable calorie deficit
@HenrikM Yeah mate, agreed with the comment above. They literally said that a calorie deficit is the ONLY way to lose weight and that you won't lose much weight without eating less
@HenrikM I tried a calorie deficit. Didn't lose a single pound. As an adult male, it's stated in the video my body burns 2600 calories automatically without trying. It turned out I needed to eat more calories because my metabolism was so slow. I increased my normal daily 1500 (diet goal) cal intake to 2800 daily calories. After doing so, 14 months later I'm down 50lbs! It seems counter intuitive, but calorie deficits don't seem to work for the long haul.
not really a minor mistake, they added new disclaimers and sections while removing multiple inaccurate sentences. You can find the full changelog from the link in their description, nonetheless, it only makes their work more commendable
Looking forward to the diet video! The "we eat too many calories" is something I'm excited to see extrapolated on, since it's less about how much we eat--and more about WHAT we eat. Love the video as always!
As someone who's lost 60lbs in the span of 18 months I agree that diet is between 50% and 70% of the journey. I'll share my advice for anyone who's curious: 1. Do not take on big diet plans/ diet pills/ fad diets. Start small and build habits over time. Taking on big changes in a small amount of time is very hard and it becomes easy to relapse. One good example is to try to eat at the same time every day. Your body loves clockwork. Diet pills do work, but they teach you nothing about how to maintain yourself after you're off the pills. The journey of natural weight loss teaches you how to control your weight with your own abilities. Many times, people on diet pills end up regaining the weight they lost because they don't know how to maintain it. 2. Do not make huge lofty goals. Make reasonable goals and put numbers to them. It's easier to track progress by seeing if you're reaching the numbers that you want. A good example is "I want to lose 2lbs evey 2 weeks" or something similar. You can then tie this to a bigger long term goal like "I want to lose 40lbs by the end of the year". 3. This will take time. I remember at first I was getting frustrated by my lack of progress. But then I saw a post somewhere that said something like "you must put as much time into the solution that was put into the problem". In other words, if you were over weight for 3 years, then you should expect your journey to be on the order of years. In my experience, it will take 3 months of consistent work to notice physical changes in the mirror. 4. Excercise goes hand in hand with this. Again, start small. Start with 10 minutes per day of walking/running/excercise/stretching/yoga..etc. You will slowly build a regiment before you know it. 5. Do not fall for the "new years resolution" trap. Do not wait for a new year, a new month, a new week. Don't even wait for tomorrow. The biggest power you have is that you can start right now. The best time to plant a tree was 50 years ago. The second best time is now.
This is very interesting, since for me it was a lot different. When I decided I was going to lose weight, I went on a diet and started doing small hikes. Did that half a year with pretty much no results. Then I actually scrapped the diet, just simply ate when I was hungry until I wasn't anymore, but went heavy on exercise. 20km of inline skating daily followed by 2 hours of either badminton or fencing in the evening. Started seeing very significant results after 2 weeks and lost 80lbs in 6 months. Also, from my perspective, the only goal you should set for yourself should be to be a normal healthy weight or to reach some sort of fitness level that you want to be at. If you get frustrated because you lost 4 pounds less this week compared to last week, you have the wrong approach, you are worrying about the wrong things, and quitting weight loss because your numbers aren't as good as before is unjustifiably delusional. The speed at which you lose weight will automatically decrease significantly the less you weigh, because a lighter body passively burns less calories. You will also spend less calories to move the lighter body the same distance as the heavier one. That's why I am saying to not look at numbers. Keep doing the things you KNOW work, and do it until you are satisfied. There is no reason to check your weight on the scale until you start to closely approach the target weight you set for yourself, at which point your appearance will already have changed, so you know you are probably close to it. What the scale says is irrelevant, you want to change how your body looks or how fit you are, not the number on the scale if you really think about it. It should be noted that when I talk about eating until I'm full, I mean regular food, not sweets or snacks and not mcdonalds. Basically, sandwiches for breakfast and dinner and some warm meal for lunch, often something with pasta.
My 45lbs loss from 2021 to today, is mostly due to my adoption of cycling as a hobby and obsession. When it comes to changing diet, I cut out most artificially sweetened beverages and food, and I lowered my alcohol consumption.
While I agree with you in principal this is not entirely true for everyone. I personally have been overweight for 10+ years of my life (Obese) and through just a calorie deficit alone (1000 a day only), I will hit a healthy weight within 6-7months. Consistently losing over 1kg a week for the last 7-8 weeks. Just by eating less. And I've personally not found it that hard to not snack or eat so much. A majority of this is because I've been ordering from a meal prep company that give me a perfectly portioned meal that is freshly made that week, its not processed or full of preservatives and I just bung it in the microwave for 3minutes and eat. Each meal is between 400-500 calories and it's perfect. I have one of these a day, have some light snacks throughout the day if needed and then finish up with a bowl of soup if I need to (but I can skip this entirely and finish under the 1K but I usually force myself to maintain the 1K just for health reasons). I am however looking to start the gym up to compliment this and hope to burn even more weight per week doing this, just waiting to hear back from a referral from my GP (Doctor) so I can get a PT assigned at a much discounted rate.
cutting down carbs and filling up on proteins always reliably worked for me every time I've done it. Not keto, because that's nearly unsustainable, but trying to go low and be aware of calories intake. With almost daily swimming and then weights training several times a week, I ended up dropping into underweight territory this time, before I noticed
Kudos to you guys for your honesty and humility. And I'm going to be honest, I've always struggled to find a path to weight loss because of all the different messages out there. I'm an ex-scientist and facts matter to me, so when I watched this video, the clarity was super helpful and gave me the confidence too get cracking on a good diet (looking forward to your food-related video by the way!). I've now lost 5kg with the help of a calorie counter in the last 2 months, and aiming for 25 more! Thanks for helping to clarify the science!
Wasn't really any corrections though, just changes in phrasing. Stuff like "Basically the same amount" was changed to "a similar amount". They also added minor clarifications to things that some people earlier misunderstood. They also removed certain sentences that could offend easily offended people.
This level of responsibility makes Kurzgesagt THE gold standard for informative videos. Reading the notes pages, I'd go as far as to say that this film is closer to a thesis than just entertainment
@@MrPootzen If you go to the description, they have a document listing all the changes. Its primarily a change to how they present the data and some slight corrections, overall the same message however its presented far better and accurately
@@codyeasonBGR it was something to do with the overall messaging I think about calories. At this point, I don't remember the specifics besides it really didn't make any sense to me and this video was an outlier.
Mad props for your commitment to getting things right! With the amount of videos (not to mention the quality) you make it's inevitable that mistakes will be made. The integrity you hold by correcting it and being transparent about it is really commendable!
It's completely wrong and misinterpretation of the science and that's incredibly obvious just looking at the real world where people who resistance train are lean and fit and not dieting all the time. I'm literally sitting here with a 6 pack and not hungry and this video is telling me I'm wrong about everything I've learned and applied that led to that.
@@dmitry.gashko Yup. Still very misleading. It would be good to address the thermodynamics better. Simplifying things can be good, but this is just going to confuse people.
Uploading a whole video with basically 90% of the same content is just trying to cash in on the controversy by doubling the views will little extra effort.
Congratulations! This version is a huge improvement and I'm proud of you. I still get a little annoyed when people picked diet and exercise against each other. I'm pretty sure that exercise helps to increase executive functions and decrease binge eating in addition to other benefits for the brain and behavior. When it comes to fat reduction exercise is better seen as the key that enables moderate and wholesome food ways rather than a a rival to be debunked. I still really liked this updated version of the video. Good job.
I need the diet video!! I hope you release it before year's end, because I'm sure it'll have some tips and info that I can use for the year, to help me achieve the body that I want!
I've watched the original video and a lot of responses about the mistakes there. The exercise community is eager to correct mistakes because there is so much misinformation. I love that you took responsibility and corrected your video instead of deleting it. You have my respect. You make great videos and I hope you will have only luck creating new content.
Most people including the space station, don't know how much intensity is needed to get real results when resistance training. I saw a video of the space station doing squats and deadlifts. If you want real results. You should barely be able to stand if at all after working squats and deadlifts. You have to push your body using your mind to the point of you mind thinks it is life or death.
@@solutionsforabrightfuture3579 Wrong. If you are beginner almost not working out at all will give you great results, but as your body creates muscle mass you will need to up the weights and the sets more and more. Still, for one or two years you are completly fine, if you finish within 2-5 Reps in Reserve.
@@kittydiskwhat he is talking about is going to failure on your sets, not being in danger while doing your workout, this shows that either you have absolutely no clue what he is talking about, or are a troll.
It's not about eating less, it's about eating the right foods. You can eat more and consume fewer calories. Calories in, calories out doesn't mean you need to starve yourself. It means drink water instead of juice/soda, eat veggies instead of chips, eat chicken/fish instead of beef.
First edition was not comprehensive and you worked hard and fast to make it more fair but still straightforward. First time in my life I see such approach. Kudos!👏
@@tradrailfanit seems rather a combination of alot of people complaining, also Mike was the one that helped them in the end, so he probably isnt the main cause for this.
It’s weird - when I saw the last video I understood the message to be the same as this one. But when I tried to explain it to my wife, she heard me saying that exercise is pointless. Got really angry with me too saying I was making excuses for not going to the gym 😅 so it’s not just you, even through another person that message came across. I guess specific words matter a lot on this topic
I really appreciate not only the fact that you listened and corrected the previous video but you also made the changes transparent in an easily accessible document. Thank you, you rock!
One thing important is that people should not focus on losing weight, but losing fat. When you exercise you build muscles which are heavier than fat, so people do not notice the change on their scale and give up. Another thing important is what people eat, a balanced diet with few processed food helps the body a lot.
You can lose a lb of fat per week pretty easily. No one is gaining a lb of muscle in a week. That's just not how it balances out. You're not in enough of a caloric deficit if you're not seeing weight loss.
@@the_seeker.entity9206 sure, but over a longer period of time, like a few months to a year, the weight on the scale could show slower weight loss when muscle is being put on.
I think the effect of building muscle and increasing your base metabolic rate by 200-300 calories is vastly understated here. You only need a 200 to 300 calorie deficit to lose weight in a healthy and sustainable manner. That's just 1kg of fat in 30 to 40 days.
It's a 4-7kcal/lb difference but that's also assuming "replacement". Just adding the muscle lbs without losing the fat increases base burn by 6-10. And then consider that if you're stronger you're naturally going to move faster, etc. It's all a feedback loop. It's not Ozempic-speed weight loss. But it's about changing body composition over months and years which is the only sustainable way to do it.
They also forgot that progressive overload and varying workout routines exist... It's relatively easy to stay buring high calories at the gym with a little bit of planning. These guys seem to want people to believe that there is little point going to the gym. What a weird angle...
@@DWgic What? I heard the exact opposite criticism because they used single numbers at the beginning for how much is burned from various activities, without mentioning they are weight-based. To me this just shows how you can't make everyone happy
I work out specfically to grow muscle, and this video doesn't touch much or at all on that topic. I'm solidly happy with my body fat percentage. I'm working on becoming stronger, more lean, and more functional. I resistance train about 3x/week with progressive overload on compounds in the 5 rep range. I'm following a free online program called Stronglifts 5x5. I've done this for a year, and I've seen big changes. I recommend it for everyone because we should all be putting some effort into becoming stronger. My form of resistance training isn't the only way, but it's a very good way to build muscle. For me, because I'm not worried about body fat, my diet is focused on high protein. The calories simply follow my protein, and I don't worry about calories. That approach may not work for everyone because folks have different goals or prioritize certain goals over others. Maybe one day, I'll work on getting my body fat percentage to 15% or so, but for now, I'm happy at about 22%.
I'd only recommend trying to get 1 or 2 more days in a week because our bodies do recover quicker than we expect, especially the smaller muscles like the bicep. If you don't want to atleast set 1 day for cardio because cardio trains the muscle that makes you feel better and live longer
Looking at the errata, you can really see Dr Mike’s voice coming through in the additions. I thought the last video was good because it addresses something most people aren’t aware of, but it was a bit sensationalist and overstated the case, so it’s good to see a revised video
I think they should´ve scrapped this video. It´s better after the revisions, but "workout paradox" in the thumbnail and "We Need To Rethink Exercise" are too dramatic and clickbaity.
Still there are so many flaws: 1) On the study regarding the Hadza tribe, the 3rd group that is tested, Bolivan farmers, casually is ignored in the video. Because for the Bolivan farmers more movement does result in higher energy expeditor! 2) Bringing up the study that shows people from developing countries do not burn more calories than people from industrial countries. Yes, the study shows that. But it also shows that they dont have a higher "physical activity level"! So it does not support the claim of: They are more active and burn the same amount. 3) The study regarding "Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans" does show that the overall energy expenditor does not increase in an addtive way. But my problem with that study is that it completely ignores the calorie intake of the persons. If they kept it the same for all the test subjects, then this is an expected result. When you are active, e.g. doing sports, you need to also fuel your body properly. If you dont do that for a long period of time (in the study it was 4 weeks when the effects were seen!), then your metabolism will be changed in a way that you dont burn so much anymore cause your body goes into energy saving mode. This is a well known and researched effect. 4) and so on...
They do raise some good points, but they also leave a lot of good points behind. Such as the fact that increased activity level beyond a certain point _does_ increase energy consumption, but the body compensates by increasing hunger in step. Lots of cultures around the world (my own included) have a tradition of very high calorie, fat-dense meals, most likely in order to prepare people for long days of physical labor. It is now that the amount of physical labor required to sustain yourself is much lower that those traditional dishes pose an issue.
@@Frikiman_H "Lots of cultures around the world (my own included) have a tradition of very high calorie, fat-dense meals, most likely in order to prepare people for long days of physical labor. It is now that the amount of physical labor required to sustain yourself is much lower that those traditional dishes pose an issue." - this, my grandfather was eating bacon with lard practically, and he was lean muscled - he was working in the garden even after retirement, and he was practically on the move until the day he died.
What working out actually does Makes you fundamentally happier Helps you gain more muscle What it doesnt do Make you lose weight You need to eat less calories around 1500 give or take a day and youll start losing weight i lost 20 something pounds in 3 months doing this
Also exercising makes you mobile and healthy in old age! I want to be able to walk places, pick up my grandkids, travel, run my own errands and do my own chores when I’m old so I exercise!
While I appreciate the effort to be more scientifically precise, I miss the punch of the original video. Sometimes, a blunt message is what we need to shake us out of our assumptions. The core point still stands: exercise alone often isn't the answer for weight loss. But let's not forget the bigger picture here. We're caught between fitness influencers selling workouts, food companies pushing processed junk, and pharma companies profiting from both obesity and weight loss drugs. Maybe the real takeaway should be: question everything, start with your diet, and remember that health is about more than just weight. What do you all think? Did the update improve the message, or pander around?
I think people are misunderstanding this video. It’s not dissuading people from working out at all, and instead it’s illustrating how inflammatory and anxiety inducing not moving our bodies ends up being for us. This actually makes a lot of sense for me and helped elucidate some things about which I have been wondering. It’s an important video and I’m very glad it was made, specially because of how much that explains things in my personal life.
They have a section literally called the myth of the workout. Go tell Eddie Hall eating 5000 calories on a cut that what he's doing is a myth. This is bad science that's completely out of step with what the fitness community understands.
Are you kidding me!? Just look at the title, 'We Need to Rethink Exercise'-the notion is idiotic! No one who contributed to those sources has ever been to a gym. It's a fact that the modern world is moving less and less-and getting fatter and fatter!
i love how you guys really are one of the only Channels that correct themself, it shows how much u care about the information presented rather than making money out of it. please never stop to amaze us
It always has been eating. For anyone who wants to test the theory go right ahead and you can lose calories very easily by changing your diet only. I've tested it randomly going from 170lbs to 150lbs in two months, AND I stopped doing cardio at the gym. I just ate less. The weight stayed off as well. Great video. It is done so well that I will share it with all my friends and family. Love this channel.
i don't think the main criticism of this video disagrees that diet is important for weight loss and probably more effective for total weight loss than exercise, i think the crux of the problem is the video seems to go out of its way to say that exercise is virtually pointless in the endeavor to lose body fat which is almost comically inaccurate. Anyone who trains for a cardio event can tell you that an uptick in exercise intensity or frequency can drastically effect what they have to eat to avoid losing too much weight/muscle. Why is that? It's because they are burning more calories through exercise. This video is annoyingly detrimental to this idea and the "retraction" is almost more of an insult to that very idea because of the fact it just doubles down on what they said last time lol.
@@adidab14 I think the video talks about normal exercise not helping, it could help at first, but then your body will adapt. Intense exercise is something that should always burn more since you're over-exerting your body. No one constantly over exerts their body like that for long periods of time though, which make it effective.
@@Nathan-lw3nd everybody that does any kind of sport more or less seriously „over-exerts“ their body pretty much on a daily basis. The key is to fuel your body properly. You can of course be in a deficit sometimes. But do it for too long and workouts get ineffective and your metabolism slows down. This is also true for having a deficit from eating less, but maybe not as bad. I guess thats the point the video tries to make, but imho doesnt do a good job of it 🤷♂️
I've gone from 24.10 stone to 17.13 stone in exactly 5 months to the day. My diet is around 1100 - 1500 calories a day and is fairly well balanced (good amounts of fruit and veg). I only do two things for exercise: I walk anywhere between 8-12 miles a day (sometimes more sometimes less) I do push ups (i'm still too heavy/weak for more than a handful of horizontal ones so they are mainly against surfaces) An older family member is doing the exact same diet as me but not the walking or push ups and has lost 1.3 stone. So in my opinion, exercise is 100% vital to (fast) weight loss. I am not bragging, just stating my observations, make of it what you will.
I don’t want to take away any of your achievement - you are working hard and have truly dropped a lot of weight - but I don’t see how this comparison with your older family member is relevant… Is your family member also in the same weight range? Were you on the same diet before you switched to the new one with less calories? Do they take meds? Yes, some meds do cause the body to retain water, for example, or to build more fat! Let’s face it, you were obese before you changed your diet and started working out. Now you are probably around the weight you should be (it is based on your height and age too, after all). You lost that weight because it was sustained by your lifestyle. As the video states, calorie depravation and introduction of movement do help but over time, you will slow down on the weight loss. Nevertheless, proud of you! It is not an easy change but I am glad you have stuck to it! ❤
This updated version is a significantly better overview of the topic. I still think the fact that your body sacrifices other bodily functions (even important/necessary ones) to allow movement that may get you food a little understated. The movement/starvation cycle is very very real in the natural world and breaking that cycle with agriculture is why humans have come to dominate basically every geography and ecosystem on the planet. I also think it was a huge improvement to include relative energy consumption for higher intensity activities like cycling. 600 kcal is pretty easy to compensate for with your diet, but it' also represents a huge percentage of the daily energy budget for most people, which means it's nothing to sniff at in the long term if done on a regular basis.
I'm on the opposite side to you, i've got a stomach problem that the doctors are trying to figure out so ive not been going to the gym for a few weeks now. And that is after going 5 times a week for about a year. I feel so off mentally, I knew the gym helped me but I didnt realise how much I was relying on it for my happiness and sanity.
Yep, those happy chemicals the brain releases when you exercise are good shit. It part of why going for a walk is recommended if you are feeling upset.
Really good on you to update the video - I tried sharing this with a few friends who all disregarded it as "bull" because the current understanding of weight loss is all just "work out more" and calling it a "paradox" doesn't drive interest in people that dont want to hear that science changes
Vert skeptical on this information for a channel I usually listen to a lot, hope you're confident in this information if you even had to re-release it.
i've beeen waiting aloot to find someone who explains this easily since everyone is saying diffrent things really thank uoi kurzgesagt u've helped alot hope yall can relate to this
Its kind of disingenuous to attribute purely "weight" as a metric for health when muscle weighs more than fat. If youre actively losing weight, and then gaining muscle due to working out, you can expect the delta of fat weight loss vs muscle weight gain to get smaller and smaller
True, but the rate of gain for muscle vs the rate of loss for fat is vastly different. The level of effort and time required to gain 10lbs of muscle for instance may be 3-5x that of losing 10lbs of fat. By the time the delta narrows people are generally already lean enough that it no longer matters
I watched the previous version and was kinda stumped by some of the statements, making me love this one a lot. Throughout clear explanations and perfect simplification of controversial and complicated subjects paired with your lovely animation style made this a joy to watch. Thanks a lot.
This brings the *"You're your own worst enemy"* to the new level. Imagine exercising hard and eating less only for your body to sabotage yourself Good intention but they should tell us first, wish we could say communication is important to our body xD
Well you sabotaged it first by creating a civilization where it was physically possible to find and eat 10,000 calories worth of food on a daily basis lol
@@MisterCynic18 As well as the creeping corruption of the food industry by profit motives! The media often report on food science with oversimplifications and sometimes deliberate misrepresentations of scientific research. That in turn makes nutritional science confusing and inscrutable for most people.
Don't have to imagine it, I'm living it lol Lost 20lbs in 2 months, then the following almost 3 months now I've gained and lost the same 10lbs over and over. Plateaus suck. I'm still down ~25lbs consistently which is nice, but I want another 50 gone.
>Imagine exercising hard and eating less only for your body to sabotage yourself Imagine believing this actually happens. This video and the whole fat-positive propaganda machine really did a number on you morons.
@@Jcewazhere What about composition? Would you say you are leaner at the same given weight, or no difference in that department? I don't think that 10lbs is entirely the plateau you may see (though it is a prompt to adjust/refocus); Lets say over 5mths you are down 25lbs from where you started (which is actually really good). But now consider you are possibly down 35 - 40lbs from where you would have otherwise finished! I.e. Don't just compare to where you started the journey, but also to where you would otherwise have finished the journey (like I said, I'm envious, 25lb is great... best of luck with your goals)
Ever since I watched Dr. Mike (the exercise scientist not the actual doctor) talk about how he collaborated with you guys on a video, I've been waiting for this video! I love that one of my favorite science channels delved into exercise science!
@williamjglover There are two doctor Mike's on TH-cam that I know of, one is has a PhD in exercise science and the other is a medical doctor. It is a running joke on the channels when they meet since their channel names are so similar.
If you're covering both exercise and nutrition as components of weight loss you need to cover the third thing which is actually the most important of all: sleep. It is almost impossible to lose weight while sleep deprived. No one ever told me that until I went to a sleep doctor. Putting sleep first, food second, and exercise third changed everything.
A misconception kind of related is the fact that many people associate body building with fitness. I wanted to compete, so I was pushing myself extremely hard until a Mr. Olympia medalist I talked to at my gym told me "bodybuilding isn't about staying alive longer, it's about winning more, it's not healthy, it's not fit" so a lot of people are just trying to take themselves from one extreme to the next when longevity and sustainably are the more viable strategies.
I have noticed this for awhile now and had not been successful in exercising in the last decade. But this year, I moved to a new country and started eating healthier meals and have lost about 7kg in 6 months! So the food intake part seems to be more important than exercising
Quality of food is crucial here. It's not just about counting calories. If you include some exercises in your habits you will thank yourself later, and you don't even need to be crazy about it. Staying idle for long periods of time is a recipe for diseases.
It's both food and eating actually. I expect this to be touched upon in the next video but your focus should a spread accros the ingredients inside the food. It's well known that eating sugar makes you fat but you'll need some to keep your brain happy. Same for protein being super important for both muscle growth and your immune system. It, in ways, doesn't really matter what you eat. It just matters that you get the right ingredients that fit your desires and lifestyle
@@heatherkuhn6559 it's basic logic. At a given calorie intake there exists a level of exercise that would put you into a calorie deficit. Your body can't simply "adjust its efficiency" to have infinite energy.
@@heatherkuhn6559 If you've ever worked out in a small room you've probably noticed it steadily increase in heat. Your body is not perfectly efficient at using it's energy to turn into motion. While you are moving, a lot of that energy is being lost to heat your body produces. I guess for any exercise like jogging, where your body can adapt and make it harder to lose the same amount of calories, it might lose fat burning efficiency. As long as you push yourself to the limit you should be out pacing any adaptations your body can throw at you. High intensity exercises are key here.
@@je8253while yes that is true, the mentioned effect does exist and for most people it will be making it close to pointless workingout, not because you cant lose weight that way(if you do sessions that lose 700-800+cals you obviously will lose weight) but most dont causualy/normaly make such sessions and will probably only lose a few hundreds of cals, which your body negates, to a high degree after a while, but yeah they shouldve added that with enough you can overcome this.
Ouff, I'm not so sure this video was a good idea in general. The updates that clarify some points are appreciated but some do seem to contradict the point this video is trying to make now. Thinking specifically about these two sentences here: "Per kilo of [-body-] *muscle* weight, your body has a relatively fixed calorie budget it wants to burn per day." "If you stay really consistent your burn might increase slightly and your body composition might change, but most people struggle with keeping up the habit, if they don’t love the extra movement. Which is why so many people hit a weight loss plateau." That says to me the problem isn't actually that the calorie burn is leveling out, it's that people are not properly keeping up with their habits after a while. I also think releasing part 1 that basically says "Don't use exercise to lose weight, consume fewer calories" without releasing part 2 that focuses on proper nutrition, promotes dangerous dieting practices. I wish this hadn't been released on its own without offering the proper advice that is hopefully coming eventually in part 2!
That was really well said. The revisions they made kind of back-peddle on their prior conclusions. Ultimately, I think the evidence for the constrained energy model is still a little shaky and it's far from nailed down. Claiming it as fact, like this video and its predecessor did, is just dishonest presentation of scientific data.
Recovering from a eating disorder is found this so good to heal. I’m going to the gym again without the mood ; lI’m going to loss all my weight if is just work hard enough” Now just enjoying going to the gym ( for the first time )
They didn't make too many changes for him to make a full video about it, but he perhaps might make a post, or include it as a segment in a separate video.
I don’t remember what I said in the old video but this is much better! Also it’s nice to see a different perspective on exercise, especially when it comes to seeing it beyond weight loss. And hey, even if someone isn’t after weight loss, it does in fact help them with other sorts of other things too like mental health! 👍
In other words: Our bodies naturally expect lots of movement, so they produce a lot of hormones related to that; and if we don't exercise, the excess hormones end up hurting us instead.
That's not the key point at all. The key point is that the current obesity epidemic is caused by over eating and not by under exercising. And over eating is mostly caused by the rapid change in the ease of obtaining large amounts of calories. Losing/gaining weight is hugely effected by calorie intake, and very minimally effected by changes in activity level or excessive. "If you want to lose fat, reducing calories is the biggest part of the answer".
@@ikhbjhbkm5everyone trying to find one being more important than the other is so interesting to me. The video repeatedly says they go hand in hand. It just also says people tend to conflate these two different, although sometimes related, processes. Since it’s possible to be thin, and also eat very unhealthily and get next to no exercise.
![[TH] 2024 PMGC League | Survival Stage วันที่ 1 | PUBG MOBILE Global Championship](http://i.ytimg.com/vi/FVFT-PFwU80/mqdefault.jpg)
Go to brilliant.org/nutshell/ to dive deeper into these topics and more with a free 30-day trial + 20% off the premium subscription!
⬇PLEASE NOTICE⬇
This is an updated version of The Workout Paradox video we released a month ago. After hearing your feedback on our initial video, we consulted experts, revised the script, and added more information to the parts that were too simplified. All changes and the link to the original video (now unlisted) can be found here: sites.google.com/view/sources-workoutparadox
This experience was uncomfortable, but ultimately encouraging for us. It reminded us that it is a challenge to make ten-minute videos on complex topics without cutting too much and that we need to be constantly aware of this. Thanks again for your honest feedback and for helping us get better. We truly appreciate it.
you dont how this comment got so many likes
WHY 52 MINUTES AGE WHEN VIDEO IS A MINUTE AGO!?
Sure
Suspect it was a video that hit close to home for some people leading to more inflammatory responses than your usual topics.
@@ЛилияАртемНоско they commented when the video was still unlisted then make it public later
A reach shot out to the team for not only acknowledging feedback but taking it seriously, re-reviewing the topic and finally re-releasing an updated version while also providing a link to the previous version for transparency and archival reasons.
To say this is a rare approach for the YT scene is to say nothing. Kudos.
@@UncanaldeInvestitiithey’re German, every other country except for 3 uses metric.
@@UncanaldeInvestitiiuseless units no one cares about
Do you have the link?
You got a heart ❤️ from kruge..... I don't know how to spell or even pronounce
@@teabow. Same question
Here's what's changed, in case you were wondering:
( ) added or changed content
** ** removed content
01:26
In reality, (focusing on) exercising (is not a reliable way to lose weight.) **a bad way to burn fat.**
01:31
(Some studies show that exercise can lead to some fat loss, others that it is minimal. How can this be? It turns out that until) recently we fundamentally misunderstood what moving around a lot does to our bodies.
01:44
(Disclaimer: The science on fat loss is complicated and many studies compare vastly different populations, different measurements and are complicated to understand. And the online discussion is full of personal anecdotes. This video covers general principles, based on the current state of research. But when you look at the individual, there are variations - it matters if you are an athlete or casually try to lose weight.)
03:12
For some strange reason (in the long term), the amount of calories you burn is **pretty much** (often relatively) unrelated to your lifestyle. Per kilo of **body** (muscle) weight, your body has a (relatively) fixed calorie budget it wants to burn per day.
04:12
You actually do burn more calories and lose fat - so you can lose **a few kilos or pounds** (weight) through exercise! But this is (often) very short-lived. Your body adapts and burns fewer and fewer extra calories each **day** (week) until it restores its original calorie budget. After a few months you burn *basically the same* (a very similar) amount to what you did when you didn’t work out. (If you stay really consistent your burn might increase slightly and your body composition might change, but most people struggle with keeping up the habit, if they don’t love the extra movement. Which is why so many people hit a weight loss plateau.)
04:47
(Objection! What about muscles? Muscles burn 3 times more calories at rest than fat. This sounds impressive, but tissues like your brain, skin or intestines burn way more. In absolute terms, a more muscular body composition makes a difference for how many calories your body burns, but it’s relatively small. Muscles matter a lot for health, longevity and performance, but not that much for weight loss.)
05:21
So your body has an **hardwired** activity budget per day that it wants to stick to.
07:13
This is why you burn **almost the same** (a similar) amount of calories whether you work out or not - **by working out you are not doing anything extra, you are doing what your body is literally made to do.** (A lot of the energy you spend working out is energy you don’t spend on other physical activities and body processes.)
07:46
**Movement is not really made to burn your fat though.**
10:00
If you want to lose fat, (reducing calories is the biggest part of the answer.)
Edit: I don't like editing comments, but the asterisks were emboldening the words, lol. I've just fixed it! 🫡
Thanks
Thank you for all these.
I watched previous video just yesterday yet I couldnt find out differences
You can find a full list of changes in the description of the video. Very interesting!
Thank you!
If you put asterisks around text it just makes it fat and barely distinguishable from normal text on some devices. You should probably use a different symbol.
This is why this channel is good. You review the criticism, you learn from it and you correct it.
They didn't just change because of criticism.
They changed it to more accurately match the facts.
What was the critism? Ik this is a repost but why’d they repost it
Read pinned comment@@babycartesian944
@@babycartesian944ik Greg Doucette made a video criticizing the original upload
@@timeattack9059No the reason people are mad and will still be mad at this vid is that the research in this area is still very scattered in results and we need a lot more of it before we can even come to a conclusion of any kind. So people are more mad that Kurg is jumping the gun not that they believe one thing or another and this happens with pretty much all of their non physic or astronomy focused videos.
While such a tiny tweak in the core message, the fact you all care about being accurate and receiving/reviewing feedback is SO VALUABLE and why I love your channel.
When i was a kid, an old timer told me that your body will give you the best body it can for your lifestyle. If you don't like your body, change how you live
According to the video this incorrect and unhelpful.
Holy shit....words to live by, thanks man
That's called homeostasis - you dont lose fat by exercising - instead your body transitions to a body of a person who exercises frequently, which means generally leaner body with higher percentage of muscle and less fat
Damn thats a real good way to put it
@@bkminchilog1nah according to the video this is exactly how it is your body has a set amount of calories it likes to burn for what you generally do so if u live a life eating shit and sitting around it’s gonna burn calories in a way to accommodate a homeostasis specific to your body
They removed this from last video, but honestly it spoke to me a lot
“by working out you are not doing anything extra, you are doing what your body is literally made to do.”
I also thought that when reviewing the changes. They should leave it there imho.
yeah, i think it was an important line as well, in the most absolute technical sense, exercising is a choice you make so it is extra effort. but it is important to mention what that it is not going to meaningfully affect your weight loss expectations.
Well they removed it because it in fact is not true. Doing cardio will help you burn fat SO MUCH, you shouldn't underestimate its effectiveness and definitely should include it if your goal is to lose weight
@@yehorleschenko8313 Nope
@@paulrollinson1305 yup. Why do you disagree?
Kurzgesagt is not a fitness channel and you shouldn't just assume that what they say in the video is right because of some "science data"
When is "eating less, which we'll cover in another video" (1:01) coming out?
@joanietetreault3089 I just came back to this video to post that same question. You'd think that getting into what makes weight loss work you would have to cover the information on both diet and exercise. So you'd think they already have the information they need to make the next video good to go.
@ajarrigo07 I decided to stop waiting for them and find my own solution. I've been very happy with the book "The Beck Diet Solution". It's complimentary to any diet that's reasonable and nutritious, and it teaches how to use Cognitive Behavioral Therapy to help stick with the diet of choice. So far, the main principles I've taken away from it and which allowed me to shed weight like I've never seen before are: "hunger is not an emergency" and "eat slowly, sitting down, and noticing every bite". I just thought I'd share, since it doesn't seem like their going to post part 2 any time soon.
I was trying to find this as well, I have no idea
2 steps ahead, i am always 2 steps ahead - kurzgesagt
2 steps behind
I understood that reference.
2 steps ahead by not stepping at all
He made HISTORY
@@SisuBjörkYou're two steps late...
Basically working out is SO important that it contributes to what our body NEEDS to do, rather than just for a particular purpose as weight loss. If you are disregarding working out just because it won't lower your bodyfat as much as you'd like, you are seriously missing out on years of your life.
People always tend to blame everything but themselves when it comes to weight loss. We've created a society where it's easy to overindulge in calories.
What do I do if im too scared to go to the gym because I don’t like people
@@Sadakorkadon’t go to the gym then. You can do push ups, sit ups, and squats basically anywhere even your house.
And before anyone says “that’s not a workout” it’s infinitely better than nothing.
@@Sadakorka gym culture is among the kindest ever. Not even kidding. But if you still hesitate, workout at home or look for other gyms. Try calisthenics maybe, learn how to do a handstand, etc. If you are worried about criticism - don’t be. Literally friends are made in the gym.
@@MrStateAlchemist Sure
as someone who recently starts working out in a gym the thing i noticed the most is how good i felt. i couldnt stop smiling after the shower and one my way home. i felt like i achived something and it motivated me to come back and do it again
Damn, a 1000 likes.....
Weird. I noticed that it was pretty common for me to have intense feelings of short term sadness after my more intense gym workouts.
@@coolcoolercoolest212 exhausting exercise floods your brain with loads of neurotransmitters. How your brain reacts to this can vary greatly from person to person.
Personally, I love the high I get after working out.
@@coolcoolercoolest212 yeah, there are two kinds of people I've noticed. I never understood the "working out really energizes me for the rest of the day"
Like what?, I'm completely mushed after a hard workout.
@@MHNK77 a lot of people don’t train hard enough. I do hypertrophy style training and my cns is so fried after each session I need to nap when I get home lol.
That's the great thing about a good workout. You seldom regret it. Taking action is an achievement, so keep up the good work 💪
The random kid slander was so unexpected but I am here for it lmao
not even slander, they're just telling it like it is, man. kids don't really do anything for a while.
as a kid, i can confirm that we are useless
it's straight facts though 😂
Compared to other species? Oh yeah, human kids are near parasites with how long they rely deemed self sufficient enough.
My thoughts exactly! 😂
This is your "WHERE'S THE PART 2 ON EATING LESS?" button. >>>>>>>>>>>>>>
I need the "Less eating" part pleaseeee
pumping out quality content for over a decade is just insane! Hat off Kurzgesagt! My fav youtube channel for a reason
the fact that you guys updated this is awesome, proud of you guys being set on spreading meaningful edutainment!
As a dietitian I was shocked to what was uploaded before but actually this video fixes a lot of the problem, thank you for explaining it in a better way!
Really nice stuff to acknowledge this video needed to be updated and having done so. Good work folks
Something that youtube's grifters refuse to do, even when the information they know they are spreading is wrong.
What got updated or changed from the last video exactly?
@@hobbes3check the description
@@hobbes3In the description there’s a full list of changes, the point is the same overall but it mostly just addresses the more extreme wording from the original video and adds some addendums.
Was it an improvement? They added a lot of detergent to their sentences is all. A lot of “often” and “some” and “boy it’s complicated” which normal adults should have realised when the first video came out lol
Question for Kurzgesagt. When you make the dieting video, if it's not already being covered, would you mind including a little bit on weight gain? It's a bit hard to find things for people who need to gain weight, and it would be nice to know it's coming from a reliable source such as yourselves. Thank you either way- can't wait to see the video! And thank you for listening to your community. It's refreshing to see a channel that puts this much effort into checking itself.
I love this! I have struggled with weight loss all my life but this past 9 months I went from 153kg to 117 kg now and still losing more. It always felt impossible and I saw exercising and dieting as a means to an end and it never worked. Now I made a lifestyle change and don’t think of it as a temporary change but a change of I live my life to be healthy and happy. I love working out now and never want to skip. Consistency is key and to lose fat and keep it off you have to be consistent for life. I never expected I’ll be so into working out and just wanted to lose it and be healthy but now I am super into it lol. I even want to do fitness coaching once I lose more and am super fit.
I don't really comment on videos, but I wanted to say that I really appreciated the effort that went through the revision. It is clearer and the information more accurate. That is a great way to handle the criticism of the previous video and gaining trust of the audience. It is very rare to see that level of professionalism, you have all my respect.
As someone with a research background in nutrition and obesity-related diseases, I feel confident in stating that weight loss studies, beyond sampling issues, are often flawed in their design and include conclusions that are often full of extrapolations. Despite these limitations, one thing is clear from the literature, and that is most people cannot out exercise a "bad" diet, which is to say that the duration and/or intensity of exercise needed to compensate for overnutrition is not realistically achievable.
In the video, 2 points that concerned me the most were related to (1) energy needs for CNS vs skeletal muscle and (2) connecting inflammation from exercise to degenerative diseases. For the former, although the energy demands of the brain represent a considerable part of RMR, it remains relatively constant. In contrast, skeletal muscle, which also contributes considerably to RMR, can be modified (ie, increased or decreased), which has important considerations for RMR and regulation of body weight composition. Thus, maintenance or enhancement of skeletal muscle is an important modifiable factor (via exercise or lack thereof).
As far as inflammation's role in degenerative disease, it is important to note that acute exercise-induced inflammation is important to skeletal muscle hypertrophy. In addition, although chronic inflammation caused through exercise injury is detrimental, the literature is ambiguous on its relationship to degenerative diseases, such as atherosclerosis.
Despite my diatribe, there is a lot of solid points made in the video. Although I might not agree personally with everything, its premise-that our perception of exercise as a solution for weight loss needs to change-is solid. It's a useful tool, but one often mischaracterized.
I appreciated this comment. It was easier for me to understand after googling to understand the acronyms:
CNS - central nervous system
RMR - resting metabolic rate
Calorie restriction is the key to losing weight.
The easiest way I've improved my diet is by keeping a food diary. I take pictures of everything I eat, and reviewing them showed me why I wasn’t losing weight. It keeps me accountable and motivates me to choose healthier options.
My husband, who's great with computers, even created an ap that automatically tracks calories and macronutrients from the pictures of my meals. It's really impressive. After using it regularly, we each lost around 10 kg (22 lbs).
If you want to try it, the name of the Ap is: Bitebyte.
I hope it helps you as much as it helped us!
And most people cannot "diet out" a lack of exercise either! Both are equally critical. Anything that even implies otherwise - which to me this video does - is irresponsibly wrong.
@@PeterMoore-q5k It basically said that exercise is critical for health. But if your only goal in life is weight loss, decrease how much you eat.
Hey, english is not my first language so I might be misunderstanding, but it seemed to me that the inflammation causing diseases they talk about comes from the lack of exercise, and it wasn't the exercise-related inflammation
Thank you for providing the script changes in the description. I wanted to know what changed, but I did not want to have to comb through each video.
The amount of research the Kurzgesagt team does, as well as the willingness to correct errors or edit for clarity, is commendable. Great job Kurzgesagt!
I don't know what this channel is, but base, on this and the previous video - they somewhere on the same level as Trum Trum. This video is bs. This "updated" version, is not updated, it's just the same. At least, this video cannot be fixed. The idea is wrong in the first place. Fixed version is just the opposite of this video in most of the time.
When someone is so wrong obviously
Don't translate... 💀
भवतः हृदयस्य धड़कनं कतिपयेषु घण्टेषु स्थगयिष्यति, अस्य शापस्य मुक्तिं प्राप्तुं एकमात्रं मार्गं मम चैनलस्य सदस्यतां कुर्वन्तु..........
@@easy8figure How are they wrong? They corrected the GRAMMATICAL errors, not the factual ones. The message is the same; working out doesn't do much in terms of *weight loss*, it's still healthy for you.
Mostly just the clarifying kind in this case. I can't really fathom, though, why more clarity was needed in the first place on this one. Seemed pretty straightforward.
The changes are a bit pedantic considering the message is basically the same. Eat less to lose weight. Exercise more to be healthy. But this is one of those topics that gets certain people absolutely incensed, so respect for listening and revisiting the topic.
I saw the original version too and didn't like it because it said you couldn't lose weight from a calorie deficit, which I think is bogus because I know sooooo many people who lost weight that way including myself.
Then I saw this video and was thinking ohh maybe they fixed it. But it said the same thing lol ....
@@HenrikM I cannot even begin to understand how you thought this video was saying "you cant lose weight from a calorie deficit". Thats not even slightly what its saying. Its saying exercise isnt a reliable way to achieve a sustainable calorie deficit
@HenrikM Yeah mate, agreed with the comment above. They literally said that a calorie deficit is the ONLY way to lose weight and that you won't lose much weight without eating less
@@HenrikM lol How did you even come to that conclusion? That's the exact *opposite* of what the vid was saying.
@HenrikM I tried a calorie deficit. Didn't lose a single pound. As an adult male, it's stated in the video my body burns 2600 calories automatically without trying. It turned out I needed to eat more calories because my metabolism was so slow. I increased my normal daily 1500 (diet goal) cal intake to 2800 daily calories. After doing so, 14 months later I'm down 50lbs! It seems counter intuitive, but calorie deficits don't seem to work for the long haul.
Wow the dedication to update your past video due to a few mistakes is commendable! 👍👍
What was the mistake?
not really a minor mistake, they added new disclaimers and sections while removing multiple inaccurate sentences. You can find the full changelog from the link in their description, nonetheless, it only makes their work more commendable
Yeah what was it ?
@@larisaberesneva-y7n Exactly? That is sad to not know.
I watch both video and I think its just the disclaimer.... ._. lol
@@larisaberesneva-y7n Under the further reading section of the description follow the link. There you can read the changed parts of the script
Looking forward to the diet video! The "we eat too many calories" is something I'm excited to see extrapolated on, since it's less about how much we eat--and more about WHAT we eat. Love the video as always!
10:15 I was 99% sure that the woman was going all in into the kids' face LOL
Don't throw unless you're ready to catch dem hands.
I was expecting that xD
Are we talk about "late stage abortion" or am I not catching your drift 💀?
@@sharpcircle6875 "postnatal abortion" yknow it's a thing i swear, i saw it on the interwebs
Bahaha 🤣 I can see it now.
As someone who's lost 60lbs in the span of 18 months I agree that diet is between 50% and 70% of the journey. I'll share my advice for anyone who's curious:
1. Do not take on big diet plans/ diet pills/ fad diets. Start small and build habits over time. Taking on big changes in a small amount of time is very hard and it becomes easy to relapse. One good example is to try to eat at the same time every day. Your body loves clockwork. Diet pills do work, but they teach you nothing about how to maintain yourself after you're off the pills. The journey of natural weight loss teaches you how to control your weight with your own abilities. Many times, people on diet pills end up regaining the weight they lost because they don't know how to maintain it.
2. Do not make huge lofty goals. Make reasonable goals and put numbers to them. It's easier to track progress by seeing if you're reaching the numbers that you want. A good example is "I want to lose 2lbs evey 2 weeks" or something similar. You can then tie this to a bigger long term goal like "I want to lose 40lbs by the end of the year".
3. This will take time. I remember at first I was getting frustrated by my lack of progress. But then I saw a post somewhere that said something like "you must put as much time into the solution that was put into the problem". In other words, if you were over weight for 3 years, then you should expect your journey to be on the order of years. In my experience, it will take 3 months of consistent work to notice physical changes in the mirror.
4. Excercise goes hand in hand with this. Again, start small. Start with 10 minutes per day of walking/running/excercise/stretching/yoga..etc. You will slowly build a regiment before you know it.
5. Do not fall for the "new years resolution" trap. Do not wait for a new year, a new month, a new week. Don't even wait for tomorrow. The biggest power you have is that you can start right now. The best time to plant a tree was 50 years ago. The second best time is now.
This is EXACTLY what I tell people. Small, consistent steps, that you slowly ramp up as you can handle it. This is great advice.
This is very interesting, since for me it was a lot different. When I decided I was going to lose weight, I went on a diet and started doing small hikes. Did that half a year with pretty much no results. Then I actually scrapped the diet, just simply ate when I was hungry until I wasn't anymore, but went heavy on exercise. 20km of inline skating daily followed by 2 hours of either badminton or fencing in the evening. Started seeing very significant results after 2 weeks and lost 80lbs in 6 months.
Also, from my perspective, the only goal you should set for yourself should be to be a normal healthy weight or to reach some sort of fitness level that you want to be at. If you get frustrated because you lost 4 pounds less this week compared to last week, you have the wrong approach, you are worrying about the wrong things, and quitting weight loss because your numbers aren't as good as before is unjustifiably delusional. The speed at which you lose weight will automatically decrease significantly the less you weigh, because a lighter body passively burns less calories. You will also spend less calories to move the lighter body the same distance as the heavier one. That's why I am saying to not look at numbers. Keep doing the things you KNOW work, and do it until you are satisfied. There is no reason to check your weight on the scale until you start to closely approach the target weight you set for yourself, at which point your appearance will already have changed, so you know you are probably close to it. What the scale says is irrelevant, you want to change how your body looks or how fit you are, not the number on the scale if you really think about it.
It should be noted that when I talk about eating until I'm full, I mean regular food, not sweets or snacks and not mcdonalds. Basically, sandwiches for breakfast and dinner and some warm meal for lunch, often something with pasta.
My 45lbs loss from 2021 to today, is mostly due to my adoption of cycling as a hobby and obsession. When it comes to changing diet, I cut out most artificially sweetened beverages and food, and I lowered my alcohol consumption.
While I agree with you in principal this is not entirely true for everyone. I personally have been overweight for 10+ years of my life (Obese) and through just a calorie deficit alone (1000 a day only), I will hit a healthy weight within 6-7months. Consistently losing over 1kg a week for the last 7-8 weeks. Just by eating less. And I've personally not found it that hard to not snack or eat so much. A majority of this is because I've been ordering from a meal prep company that give me a perfectly portioned meal that is freshly made that week, its not processed or full of preservatives and I just bung it in the microwave for 3minutes and eat. Each meal is between 400-500 calories and it's perfect. I have one of these a day, have some light snacks throughout the day if needed and then finish up with a bowl of soup if I need to (but I can skip this entirely and finish under the 1K but I usually force myself to maintain the 1K just for health reasons).
I am however looking to start the gym up to compliment this and hope to burn even more weight per week doing this, just waiting to hear back from a referral from my GP (Doctor) so I can get a PT assigned at a much discounted rate.
cutting down carbs and filling up on proteins always reliably worked for me every time I've done it. Not keto, because that's nearly unsustainable, but trying to go low and be aware of calories intake. With almost daily swimming and then weights training several times a week, I ended up dropping into underweight territory this time, before I noticed
great. I am still waiting for the diet video
Kudos to you guys for your honesty and humility. And I'm going to be honest, I've always struggled to find a path to weight loss because of all the different messages out there. I'm an ex-scientist and facts matter to me, so when I watched this video, the clarity was super helpful and gave me the confidence too get cracking on a good diet (looking forward to your food-related video by the way!). I've now lost 5kg with the help of a calorie counter in the last 2 months, and aiming for 25 more! Thanks for helping to clarify the science!
Thanks for the honesty in correcting yourselves
What was corrected?
@@francescolimosanithe link of everything changed is in the description
@@hailmephistopheles thank you
@@francescolimosani The older video
Wasn't really any corrections though, just changes in phrasing. Stuff like "Basically the same amount" was changed to "a similar amount". They also added minor clarifications to things that some people earlier misunderstood. They also removed certain sentences that could offend easily offended people.
This level of responsibility makes Kurzgesagt THE gold standard for informative videos. Reading the notes pages, I'd go as far as to say that this film is closer to a thesis than just entertainment
A really shitty thesis
Agree 100%
Love this channel
@Ordnas95 bro really hating to hate
@@Ordnas95Agreed. Lazy overweight sheep always trying to find an excuse not to exercise…
I highly respect the move to reupload and post the corrections so publicly, even despite it potentially harming algorithmic factors.
seemed like exactly the same video to me
@@MrPootzen If you go to the description, they have a document listing all the changes. Its primarily a change to how they present the data and some slight corrections, overall the same message however its presented far better and accurately
Was looking for this comment .. I thought I was the only one who noticed that it was a re-upload 😊
@@MrPootzen The gist is the same, just the phrasing is modified somewhat.
@@aabhishek88 It's literally titled 'updated version' and the thumbnail says 'Fixed'. Everyone knows it's a re-upload.
8:45 im glad you kept this in, it gave me a chuckle the last time too.
TBH, i wasn't expecting an update, but the original video did bug me a bit and it's great to see i wasn't alone and this makes more sense now
What bugged you?
@@codyeasonBGR it was something to do with the overall messaging I think about calories. At this point, I don't remember the specifics besides it really didn't make any sense to me and this video was an outlier.
@@codyeasonBGR the original video did give a vibe of a "you are wasting time working out" message, even though I know this was not their intention.
Mad props for your commitment to getting things right! With the amount of videos (not to mention the quality) you make it's inevitable that mistakes will be made. The integrity you hold by correcting it and being transparent about it is really commendable!
They haven't corrected anything, they've just softened the language.
It's completely wrong and misinterpretation of the science and that's incredibly obvious just looking at the real world where people who resistance train are lean and fit and not dieting all the time. I'm literally sitting here with a 6 pack and not hungry and this video is telling me I'm wrong about everything I've learned and applied that led to that.
I love that they went as far as updating a whole video just to be accurate
And still they're NOT.
@@dmitry.gashko you should re-read the channel name
@@dmitry.gashko Yup. Still very misleading. It would be good to address the thermodynamics better. Simplifying things can be good, but this is just going to confuse people.
Uploading a whole video with basically 90% of the same content is just trying to cash in on the controversy by doubling the views will little extra effort.
Congratulations! This version is a huge improvement and I'm proud of you. I still get a little annoyed when people picked diet and exercise against each other. I'm pretty sure that exercise helps to increase executive functions and decrease binge eating in addition to other benefits for the brain and behavior. When it comes to fat reduction exercise is better seen as the key that enables moderate and wholesome food ways rather than a a rival to be debunked. I still really liked this updated version of the video. Good job.
4:07 - Bro unlocked 3 free days of Super Duolingo
Underrated comment
@@Schishu I mean... It's been here for half an hour only.
Thanks a lot though 😊
lmaooo
Hahahhaahahah
I need the diet video!! I hope you release it before year's end, because I'm sure it'll have some tips and info that I can use for the year, to help me achieve the body that I want!
I've watched the original video and a lot of responses about the mistakes there. The exercise community is eager to correct mistakes because there is so much misinformation. I love that you took responsibility and corrected your video instead of deleting it. You have my respect. You make great videos and I hope you will have only luck creating new content.
Most people including the space station, don't know how much intensity is needed to get real results when resistance training. I saw a video of the space station doing squats and deadlifts. If you want real results. You should barely be able to stand if at all after working squats and deadlifts. You have to push your body using your mind to the point of you mind thinks it is life or death.
@@solutionsforabrightfuture3579 disgustingly flawed and dangerous way of thinking. do not purposely over exert yourself, please.
@@solutionsforabrightfuture3579 Wrong. If you are beginner almost not working out at all will give you great results, but as your body creates muscle mass you will need to up the weights and the sets more and more. Still, for one or two years you are completly fine, if you finish within 2-5 Reps in Reserve.
@@kittydisk Taking it easy doesn't get results. Pushing your body gets real results.
@@kittydiskwhat he is talking about is going to failure on your sets, not being in danger while doing your workout, this shows that either you have absolutely no clue what he is talking about, or are a troll.
The video rythme is simply amazing, directly pumping it into my veins.
Thanks for the nutshells !❤
1:16 those poor birds...
5:34 Eh, they're cannibals, so they probably ate them without remorse :P
Why are so cruel to their own staff 😢
The eye bulging out of the head is so brutal for a cartoon format
@@djentloverI’m dark-minded now 😢
@@NguyenMinh792 Don't be, everything is okay 😊
1:03 where is the "eating less" video?
they haven’t released it, i think it’s a future espisode
By this time considering when the original work out video released, I guess never
It's not about eating less, it's about eating the right foods. You can eat more and consume fewer calories. Calories in, calories out doesn't mean you need to starve yourself. It means drink water instead of juice/soda, eat veggies instead of chips, eat chicken/fish instead of beef.
I'm still waiting for the follow up video.
First edition was not comprehensive and you worked hard and fast to make it more fair but still straightforward.
First time in my life I see such approach. Kudos!👏
I like that they reuploaded it. The main point is much clearer now. Before the point seemed to be "Don't excercise because it's pointless."
Thank Greg Doucette
@@tradrailfanit seems rather a combination of alot of people complaining, also Mike was the one that helped them in the end, so he probably isnt the main cause for this.
It’s weird - when I saw the last video I understood the message to be the same as this one. But when I tried to explain it to my wife, she heard me saying that exercise is pointless. Got really angry with me too saying I was making excuses for not going to the gym 😅 so it’s not just you, even through another person that message came across. I guess specific words matter a lot on this topic
Been waiting for the diet part for months!
This is the first time I've seen this video i have been doing it for years and now I'm looking forward to seeing more of it
i was literally watching the video 15 mins before this one released cause it came up on my recommended. kurzgesagt is spooky
Doing what for years? Working out? Watching Kurzgesagt?
Hi! I have a science x comms background. I love the science and comms aspect of how you're nurturing this community. THANK YOU!!
I really appreciate not only the fact that you listened and corrected the previous video but you also made the changes transparent in an easily accessible document. Thank you, you rock!
One thing important is that people should not focus on losing weight, but losing fat. When you exercise you build muscles which are heavier than fat, so people do not notice the change on their scale and give up. Another thing important is what people eat, a balanced diet with few processed food helps the body a lot.
You can lose a lb of fat per week pretty easily. No one is gaining a lb of muscle in a week. That's just not how it balances out. You're not in enough of a caloric deficit if you're not seeing weight loss.
I can tell you for a fact what you said works, and it works very well.
@@the_seeker.entity9206 sure, but over a longer period of time, like a few months to a year, the weight on the scale could show slower weight loss when muscle is being put on.
@@chrisprilloisebola you would notice your muscles growing and your goals would change.
@@jonathanodude6660 Right, but im just referring to the scale like op did.
I think the effect of building muscle and increasing your base metabolic rate by 200-300 calories is vastly understated here. You only need a 200 to 300 calorie deficit to lose weight in a healthy and sustainable manner. That's just 1kg of fat in 30 to 40 days.
While that's fair, realistically, it's more like 30 calories per day, say, you replace 5 kilos of fat with 5 kilos of new muscle.
It's a 4-7kcal/lb difference but that's also assuming "replacement". Just adding the muscle lbs without losing the fat increases base burn by 6-10. And then consider that if you're stronger you're naturally going to move faster, etc. It's all a feedback loop. It's not Ozempic-speed weight loss. But it's about changing body composition over months and years which is the only sustainable way to do it.
@@PeterMoore-q5ksays you.
They also forgot that progressive overload and varying workout routines exist...
It's relatively easy to stay buring high calories at the gym with a little bit of planning.
These guys seem to want people to believe that there is little point going to the gym. What a weird angle...
@@DWgic What? I heard the exact opposite criticism because they used single numbers at the beginning for how much is burned from various activities, without mentioning they are weight-based. To me this just shows how you can't make everyone happy
I work out specfically to grow muscle, and this video doesn't touch much or at all on that topic. I'm solidly happy with my body fat percentage. I'm working on becoming stronger, more lean, and more functional. I resistance train about 3x/week with progressive overload on compounds in the 5 rep range. I'm following a free online program called Stronglifts 5x5. I've done this for a year, and I've seen big changes. I recommend it for everyone because we should all be putting some effort into becoming stronger. My form of resistance training isn't the only way, but it's a very good way to build muscle. For me, because I'm not worried about body fat, my diet is focused on high protein. The calories simply follow my protein, and I don't worry about calories. That approach may not work for everyone because folks have different goals or prioritize certain goals over others. Maybe one day, I'll work on getting my body fat percentage to 15% or so, but for now, I'm happy at about 22%.
who asked
@@YannisterLet the guy share his experiences, no need to be an asshole about it.
I'd only recommend trying to get 1 or 2 more days in a week because our bodies do recover quicker than we expect, especially the smaller muscles like the bicep. If you don't want to atleast set 1 day for cardio because cardio trains the muscle that makes you feel better and live longer
Looking at the errata, you can really see Dr Mike’s voice coming through in the additions. I thought the last video was good because it addresses something most people aren’t aware of, but it was a bit sensationalist and overstated the case, so it’s good to see a revised video
I think they should´ve scrapped this video. It´s better after the revisions, but "workout paradox" in the thumbnail and "We Need To Rethink Exercise" are too dramatic and clickbaity.
Still there are so many flaws:
1) On the study regarding the Hadza tribe, the 3rd group that is tested, Bolivan farmers, casually is ignored in the video. Because for the Bolivan farmers more movement does result in higher energy expeditor!
2) Bringing up the study that shows people from developing countries do not burn more calories than people from industrial countries. Yes, the study shows that. But it also shows that they dont have a higher "physical activity level"! So it does not support the claim of: They are more active and burn the same amount.
3) The study regarding "Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans" does show that the overall energy expenditor does not increase in an addtive way. But my problem with that study is that it completely ignores the calorie intake of the persons. If they kept it the same for all the test subjects, then this is an expected result. When you are active, e.g. doing sports, you need to also fuel your body properly. If you dont do that for a long period of time (in the study it was 4 weeks when the effects were seen!), then your metabolism will be changed in a way that you dont burn so much anymore cause your body goes into energy saving mode. This is a well known and researched effect.
4) and so on...
They do raise some good points, but they also leave a lot of good points behind. Such as the fact that increased activity level beyond a certain point _does_ increase energy consumption, but the body compensates by increasing hunger in step.
Lots of cultures around the world (my own included) have a tradition of very high calorie, fat-dense meals, most likely in order to prepare people for long days of physical labor. It is now that the amount of physical labor required to sustain yourself is much lower that those traditional dishes pose an issue.
@@Frikiman_H "Lots of cultures around the world (my own included) have a tradition of very high calorie, fat-dense meals, most likely in order to prepare people for long days of physical labor. It is now that the amount of physical labor required to sustain yourself is much lower that those traditional dishes pose an issue." - this, my grandfather was eating bacon with lard practically, and he was lean muscled - he was working in the garden even after retirement, and he was practically on the move until the day he died.
"I can't stop thinking about this video! It's so inspiring and thought-provoking. Thank you for sharing your unique perspective."
Watching this while working out
W
lol
Same
Same
Same hahaha
8:53 😂 what a way to dis children
😂😂😂
😭😭😭😭
lmao rekt
I don't workout for being physically fit. But to be mentally at peace. It's a great antidepressants.
Yeah it is honestly better than therapy
no i work out cause i don't eat enough and i want my heart to fail
also helps with anxiety.
i completely lose my mind when i dont exercise for more than a week.
"RUN for FUN? What the HELL kind of fun is that??" 🤣🤠 -Back to the Future III
We NEED THE NEXT PART THIS WAS BRILLIANT !!! Thank you
What working out actually does
Makes you fundamentally happier
Helps you gain more muscle
What it doesnt do
Make you lose weight
You need to eat less calories around 1500 give or take a day and youll start losing weight i lost 20 something pounds in 3 months doing this
Also exercising makes you mobile and healthy in old age! I want to be able to walk places, pick up my grandkids, travel, run my own errands and do my own chores when I’m old so I exercise!
While I appreciate the effort to be more scientifically precise, I miss the punch of the original video. Sometimes, a blunt message is what we need to shake us out of our assumptions. The core point still stands: exercise alone often isn't the answer for weight loss.
But let's not forget the bigger picture here. We're caught between fitness influencers selling workouts, food companies pushing processed junk, and pharma companies profiting from both obesity and weight loss drugs. Maybe the real takeaway should be: question everything, start with your diet, and remember that health is about more than just weight.
What do you all think? Did the update improve the message, or pander around?
The new version is weak. The producers gave in to the mob. Sad but true.
@@Lord_of_Evilboth versions are bad
I think people are misunderstanding this video. It’s not dissuading people from working out at all, and instead it’s illustrating how inflammatory and anxiety inducing not moving our bodies ends up being for us.
This actually makes a lot of sense for me and helped elucidate some things about which I have been wondering. It’s an important video and I’m very glad it was made, specially because of how much that explains things in my personal life.
They have a section literally called the myth of the workout. Go tell Eddie Hall eating 5000 calories on a cut that what he's doing is a myth. This is bad science that's completely out of step with what the fitness community understands.
Are you kidding me!? Just look at the title, 'We Need to Rethink Exercise'-the notion is idiotic! No one who contributed to those sources has ever been to a gym. It's a fact that the modern world is moving less and less-and getting fatter and fatter!
i love how you guys really are one of the only Channels that correct themself, it shows how much u care about the information presented rather than making money out of it. please never stop to amaze us
6:34 me when I open TH-cam and don't see a Kurzgesagt notification
Never thought I’d see an impact frame in a kurzgesagt video 💀
"We'll cover diet in the next part"
When is that? Cause the next couple videos haven't been about that
So in a nutshell, if you don't spend calories in working out, you spend them on anxiety?
I was 270 lbs in 2021. Since then, I've lost 120 lbs and am now at 150 lbs. Took a lot of discipline, motivation, and hard work. Consistency is key.
It always has been eating. For anyone who wants to test the theory go right ahead and you can lose calories very easily by changing your diet only. I've tested it randomly going from 170lbs to 150lbs in two months, AND I stopped doing cardio at the gym. I just ate less. The weight stayed off as well.
Great video. It is done so well that I will share it with all my friends and family. Love this channel.
Isnt it muscle loss or smth like that?
i don't think the main criticism of this video disagrees that diet is important for weight loss and probably more effective for total weight loss than exercise, i think the crux of the problem is the video seems to go out of its way to say that exercise is virtually pointless in the endeavor to lose body fat which is almost comically inaccurate. Anyone who trains for a cardio event can tell you that an uptick in exercise intensity or frequency can drastically effect what they have to eat to avoid losing too much weight/muscle. Why is that? It's because they are burning more calories through exercise. This video is annoyingly detrimental to this idea and the "retraction" is almost more of an insult to that very idea because of the fact it just doubles down on what they said last time lol.
@@jooheonshoneybal Some for sure should have been muscle loss, but I didnt get weaker in the gym. My bench press and bicep curl stayed the same.
@@adidab14 I think the video talks about normal exercise not helping, it could help at first, but then your body will adapt. Intense exercise is something that should always burn more since you're over-exerting your body. No one constantly over exerts their body like that for long periods of time though, which make it effective.
@@Nathan-lw3nd everybody that does any kind of sport more or less seriously „over-exerts“ their body pretty much on a daily basis. The key is to fuel your body properly. You can of course be in a deficit sometimes. But do it for too long and workouts get ineffective and your metabolism slows down. This is also true for having a deficit from eating less, but maybe not as bad. I guess thats the point the video tries to make, but imho doesnt do a good job of it 🤷♂️
0:11 I appreciate the nightmares im going to have.
LOLL
The black man⁉️⁉️⁉️
@druidic4353 well that doesn’t really look that scary
@@ZiyadDyingtricycle Those teeth/lips are going to haunt me.
existential crisis incoming
I've gone from 24.10 stone to 17.13 stone in exactly 5 months to the day. My diet is around 1100 - 1500 calories a day and is fairly well balanced (good amounts of fruit and veg). I only do two things for exercise:
I walk anywhere between 8-12 miles a day (sometimes more sometimes less)
I do push ups (i'm still too heavy/weak for more than a handful of horizontal ones so they are mainly against surfaces)
An older family member is doing the exact same diet as me but not the walking or push ups and has lost 1.3 stone.
So in my opinion, exercise is 100% vital to (fast) weight loss. I am not bragging, just stating my observations, make of it what you will.
I don’t want to take away any of your achievement - you are working hard and have truly dropped a lot of weight - but I don’t see how this comparison with your older family member is relevant… Is your family member also in the same weight range? Were you on the same diet before you switched to the new one with less calories? Do they take meds? Yes, some meds do cause the body to retain water, for example, or to build more fat!
Let’s face it, you were obese before you changed your diet and started working out. Now you are probably around the weight you should be (it is based on your height and age too, after all). You lost that weight because it was sustained by your lifestyle. As the video states, calorie depravation and introduction of movement do help but over time, you will slow down on the weight loss.
Nevertheless, proud of you! It is not an easy change but I am glad you have stuck to it! ❤
This updated version is a significantly better overview of the topic. I still think the fact that your body sacrifices other bodily functions (even important/necessary ones) to allow movement that may get you food a little understated. The movement/starvation cycle is very very real in the natural world and breaking that cycle with agriculture is why humans have come to dominate basically every geography and ecosystem on the planet.
I also think it was a huge improvement to include relative energy consumption for higher intensity activities like cycling. 600 kcal is pretty easy to compensate for with your diet, but it' also represents a huge percentage of the daily energy budget for most people, which means it's nothing to sniff at in the long term if done on a regular basis.
I've been going to the gym every day for the past 2 weeks, and man, it's made me happier.
I'm on the opposite side to you, i've got a stomach problem that the doctors are trying to figure out so ive not been going to the gym for a few weeks now. And that is after going 5 times a week for about a year.
I feel so off mentally, I knew the gym helped me but I didnt realise how much I was relying on it for my happiness and sanity.
Every day? What exactly do you do in the gym?
I've been going for about a decade, and it's the only anti depression pill I need.
Yep, those happy chemicals the brain releases when you exercise are good shit. It part of why going for a walk is recommended if you are feeling upset.
@@subject8776 Swimming, weightlifting, stretches, stuff like that.
Really good on you to update the video - I tried sharing this with a few friends who all disregarded it as "bull" because the current understanding of weight loss is all just "work out more" and calling it a "paradox" doesn't drive interest in people that dont want to hear that science changes
Your friends were right. The video is nonsense.
massive respect for listening to the people and going back to rework
Vert skeptical on this information for a channel I usually listen to a lot, hope you're confident in this information if you even had to re-release it.
They said there will be a second part video?
i've beeen waiting aloot to find someone who explains this easily since everyone is saying diffrent things really thank uoi kurzgesagt u've helped alot hope yall can relate to this
Its kind of disingenuous to attribute purely "weight" as a metric for health when muscle weighs more than fat. If youre actively losing weight, and then gaining muscle due to working out, you can expect the delta of fat weight loss vs muscle weight gain to get smaller and smaller
True, but the rate of gain for muscle vs the rate of loss for fat is vastly different. The level of effort and time required to gain 10lbs of muscle for instance may be 3-5x that of losing 10lbs of fat. By the time the delta narrows people are generally already lean enough that it no longer matters
I watched the previous version and was kinda stumped by some of the statements, making me love this one a lot. Throughout clear explanations and perfect simplification of controversial and complicated subjects paired with your lovely animation style made this a joy to watch. Thanks a lot.
Get pranked by friends ❌
Get pranked by Kurzgrsagt ✔️
?
@@BCrossing its a reupload...
?
They changed some wordings, but the message is still the same. Wanna lose weight? Cut calories.
@@FrostArchon I'm cutting calories all day long but I'm still getting fatter... how much smaller do I need to cut the slices of cake? :(
This brings the *"You're your own worst enemy"* to the new level. Imagine exercising hard and eating less only for your body to sabotage yourself
Good intention but they should tell us first, wish we could say communication is important to our body xD
Well you sabotaged it first by creating a civilization where it was physically possible to find and eat 10,000 calories worth of food on a daily basis lol
@@MisterCynic18 As well as the creeping corruption of the food industry by profit motives! The media often report on food science with oversimplifications and sometimes deliberate misrepresentations of scientific research. That in turn makes nutritional science confusing and inscrutable for most people.
Don't have to imagine it, I'm living it lol
Lost 20lbs in 2 months, then the following almost 3 months now I've gained and lost the same 10lbs over and over.
Plateaus suck.
I'm still down ~25lbs consistently which is nice, but I want another 50 gone.
>Imagine exercising hard and eating less only for your body to sabotage yourself
Imagine believing this actually happens.
This video and the whole fat-positive propaganda machine really did a number on you morons.
@@Jcewazhere What about composition?
Would you say you are leaner at the same given weight, or no difference in that department?
I don't think that 10lbs is entirely the plateau you may see (though it is a prompt to adjust/refocus);
Lets say over 5mths you are down 25lbs from where you started (which is actually really good). But now consider you are possibly down 35 - 40lbs from where you would have otherwise finished!
I.e. Don't just compare to where you started the journey, but also to where you would otherwise have finished the journey (like I said, I'm envious, 25lb is great... best of luck with your goals)
Ever since I watched Dr. Mike (the exercise scientist not the actual doctor) talk about how he collaborated with you guys on a video, I've been waiting for this video! I love that one of my favorite science channels delved into exercise science!
What do you mean, not the actual doctor. If one has the Dr title, one is a doctor
@williamjglover There are two doctor Mike's on TH-cam that I know of, one is has a PhD in exercise science and the other is a medical doctor. It is a running joke on the channels when they meet since their channel names are so similar.
If you're covering both exercise and nutrition as components of weight loss you need to cover the third thing which is actually the most important of all: sleep. It is almost impossible to lose weight while sleep deprived. No one ever told me that until I went to a sleep doctor. Putting sleep first, food second, and exercise third changed everything.
A misconception kind of related is the fact that many people associate body building with fitness. I wanted to compete, so I was pushing myself extremely hard until a Mr. Olympia medalist I talked to at my gym told me "bodybuilding isn't about staying alive longer, it's about winning more, it's not healthy, it's not fit" so a lot of people are just trying to take themselves from one extreme to the next when longevity and sustainably are the more viable strategies.
I have noticed this for awhile now and had not been successful in exercising in the last decade. But this year, I moved to a new country and started eating healthier meals and have lost about 7kg in 6 months! So the food intake part seems to be more important than exercising
Exercise should be an integral part of ur life and not just be seen as a tool for fat loss
Well it's easier to eat 200 calories than burn them
Quality of food is crucial here. It's not just about counting calories. If you include some exercises in your habits you will thank yourself later, and you don't even need to be crazy about it. Staying idle for long periods of time is a recipe for diseases.
Always has been about what you eat. Exercise is just a supplement.
It's both food and eating actually. I expect this to be touched upon in the next video but your focus should a spread accros the ingredients inside the food. It's well known that eating sugar makes you fat but you'll need some to keep your brain happy. Same for protein being super important for both muscle growth and your immune system. It, in ways, doesn't really matter what you eat. It just matters that you get the right ingredients that fit your desires and lifestyle
This video - "your body obeys the 2nd law of thermodynamics"
Also this video - "No matter how much you exercise your metabolism won't change"
🤣
No, it's more like your metabolism adjusts its efficiency to your activity level so your calorie consumption remains relatively stable.
@@heatherkuhn6559 it's basic logic. At a given calorie intake there exists a level of exercise that would put you into a calorie deficit. Your body can't simply "adjust its efficiency" to have infinite energy.
@@heatherkuhn6559 If you've ever worked out in a small room you've probably noticed it steadily increase in heat. Your body is not perfectly efficient at using it's energy to turn into motion. While you are moving, a lot of that energy is being lost to heat your body produces. I guess for any exercise like jogging, where your body can adapt and make it harder to lose the same amount of calories, it might lose fat burning efficiency.
As long as you push yourself to the limit you should be out pacing any adaptations your body can throw at you. High intensity exercises are key here.
@@je8253while yes that is true, the mentioned effect does exist and for most people it will be making it close to pointless workingout, not because you cant lose weight that way(if you do sessions that lose 700-800+cals you obviously will lose weight) but most dont causualy/normaly make such sessions and will probably only lose a few hundreds of cals, which your body negates, to a high degree after a while, but yeah they shouldve added that with enough you can overcome this.
Loving the videos, keep up the good work. Can you give an estimate for when your releasing the "Eating Less" video? Thanks!
5:36 bird eating bird
Birds eat other birds all the time, for what it’s worth. In the same way mammals eat other mammals.
Bird eating steak. Dramatically more terrifying.
@@userJohnSmith fr
@@jackdog06Considering all the birds in the Kurzgesagt universe a sentient it's still lowkey weird😂
a kiwi eating a kiwi
I think it could still be worded better but this is miles better than the original. That one was straight misinformation
Ouff, I'm not so sure this video was a good idea in general. The updates that clarify some points are appreciated but some do seem to contradict the point this video is trying to make now. Thinking specifically about these two sentences here:
"Per kilo of [-body-] *muscle* weight, your body has a relatively fixed calorie budget it wants to burn per day."
"If you stay really consistent your burn might increase slightly and your body composition might change, but most people struggle with keeping up the habit, if they don’t love the extra movement. Which is why so many people hit a weight loss plateau."
That says to me the problem isn't actually that the calorie burn is leveling out, it's that people are not properly keeping up with their habits after a while.
I also think releasing part 1 that basically says "Don't use exercise to lose weight, consume fewer calories" without releasing part 2 that focuses on proper nutrition, promotes dangerous dieting practices. I wish this hadn't been released on its own without offering the proper advice that is hopefully coming eventually in part 2!
That was really well said. The revisions they made kind of back-peddle on their prior conclusions. Ultimately, I think the evidence for the constrained energy model is still a little shaky and it's far from nailed down. Claiming it as fact, like this video and its predecessor did, is just dishonest presentation of scientific data.
Recovering from a eating disorder is found this so good to heal. I’m going to the gym again without the mood ; lI’m going to loss all my weight if is just work hard enough”
Now just enjoying going to the gym ( for the first time )
Where is the part 2 😂
I feel that Greg Doucette will review this once again. 😅
They didn't make too many changes for him to make a full video about it, but he perhaps might make a post, or include it as a segment in a separate video.
8:42 👀kurgzgesart without context
I don’t remember what I said in the old video but this is much better! Also it’s nice to see a different perspective on exercise, especially when it comes to seeing it beyond weight loss. And hey, even if someone isn’t after weight loss, it does in fact help them with other sorts of other things too like mental health! 👍
9:51
"its not a bug, but a feature"
Ive heard this so many times lmao
Key point summarized:
Exercise is healthy because it removes energy from processes that harm your body and uses it for movement instead.
In other words: Our bodies naturally expect lots of movement, so they produce a lot of hormones related to that; and if we don't exercise, the excess hormones end up hurting us instead.
That's not the key point at all. The key point is that the current obesity epidemic is caused by over eating and not by under exercising. And over eating is mostly caused by the rapid change in the ease of obtaining large amounts of calories. Losing/gaining weight is hugely effected by calorie intake, and very minimally effected by changes in activity level or excessive. "If you want to lose fat, reducing calories is the biggest part of the answer".
@@ikhbjhbkm5 This is the key point for those who want to lose fat. I summarized the key point about why exercise is healthy.
@@ikhbjhbkm5everyone trying to find one being more important than the other is so interesting to me. The video repeatedly says they go hand in hand. It just also says people tend to conflate these two different, although sometimes related, processes. Since it’s possible to be thin, and also eat very unhealthily and get next to no exercise.