Podcast: The Exercise Myth for Weight Loss
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- เผยแพร่เมื่อ 17 ต.ค. 2024
- You can’t outrun a bad diet. This episode features audio from:
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A very simplified example of support: if you burn off 300 calories in 1 hour, and if 2 lbs of vegetables also equals 300 calories, then it goes that 1 hour of exercise will burn off 2 lbs of vegetables. If you replace the veggies with 2 lbs of pastries (I'm thinking BLACK FOREST CAKE) totaling 3,000 calories, then it could cost 10 times as much exercise to burn off in comparison. I'm down 23 lbs over the past year by reminding myself of this example and following the Doctor's Daily Dozen!
One of the best lessons I learned in school was Sensitivity Analysis. This is a great example! Weight loss is more sensitive to what we eat than how much we exercise.
A healthy diet gets you to a healthy weight/BMI but exercise is what gives you a good fit shape.
Also staves off disease. Your body does terrible things like increasing inflammation when it has an excess of energy. We're meant to move to stay healthy.
Would be great to know this information for weight training vs cardio, as the former builds muscles, bones, and our metabolism (many other benefits as well!). And we do need cardio/movement no matter if our aim is to lose weight or not. And as someone else mentioned, the best goal would be to gain muscle, which in the process will lose body fat (you want to lose pounds of fat, not muscle!), and also prevent osteopenia/osteoporosis and sarcopenia (muscle loss as we age, which happens if you don't do weight training of some sort). Thanks!
In Finnish study with 2600 people followed for 15 years, those who had most lean mass, also had most fat mass and were more prone to develop T2D than those who had a lot of fat but less muscle. I believe having more muscle is beneficial, but when it's gained combaining exercise to insulin -provoking animal protein (especially dairy), diet has more harm than muscles give benefit. Muscles grown with the power of plants doubtly would have such association.
Of course it's diet. That's good news because it is far easier to eat fewer calories than it is to run them off.
I disagree, I can very easily go out and run a 10K in 40 mins burning 900Kcal, whereas I cannot resist the urge to eat tasty food
@@chrisogrady28 10K in 40 min is not "easily" for anyone. Even for elite athletes it would be a tempo run. You cannot do that every day. Unless you are a Kenyan and live in Eldoret. And by the way, if you really can run 10k in 40 minutes, it would be more like 600 kCal for you.
@@pavolhorvath7850 I'm 95kg, and I am not speaking of the average person being able to bang out a 10k without high recovery needs, but in my case I can very easily 'out run a bad diet' not that my diet is that bad
@@pavolhorvath7850Agree with you on this
Your correct. But the issue is once you've stretched your stomach out your stomach. You'll feel hungry far beyond what your body requires to survive. It's very hard for people to fix their stomach once it's enlarged. It's why lap band type surgery works so well.
"Excersise for your health and kitchen for your weight"
I love these podcasts.
What do yall think about Normotim for weight loss??
Important and powerful information! So many people have worked so hard on weight loss and wasted so many good years in the process... :(
This reasoning is true up to a point, I did a cycling trip in italy riding 140Kms a day, though I was feasting on pizza, pasta and gelato plus some good wine I lost 5Kgs in 10days. 140Kms means 7-8Hours on the bike as Tuscany is anything but flat. Long distance cycling will make you lose weight , no question
@@dou40006 not everyone have the luxury to workout everyday, the most easy thing to change, low cost, low tech is change the diet :)
This is actually covered in the video. You did so much exercise, that eating enough to compensate got difficult for the body - so you lost weight.
Thank you
Thanks Dr. Love it.
I'd like to know how much protein is actually necessary to build/maintain muscle mass. It seems important to keep protein to a minimum for longevity and to avoid promoting cancer, but it's not clear how much we need. Primates & other animals get huge eating nothing but plants, and some believe that plant-based diets enable muscles to be fed with nutrients better than those also consuming animal products. I get most of mine from lentils although I've pea protein powder that I can add to a smoothie.
Keep your protein intake to a maximum of 7% of your daily calories and you should do fine if you want to build muscle eat more food No need for protein powders it just becomes expensive urine and too much protein damages the kidneys
@@zfm1097 hi, Dr Gregory has at least one session on this subject. Go to website and search for your questions.
Regards
@@roligueugh yes...protein powder made my back hurt. My twin sister and I were putting it in smoothies. Both our backs hurt. We did an experienment to see if it was the powder. We stopped using it and made smoothies without it. No back pain for a while. Then after sometime started putting it in the smoothies again...back pain again. So we just stopped using. And we had drink many smoothies before even discovering protein powder.
@@potterylady44 do you think it was overworking your kidneys?
I contest the premise. While the argument presented is logical. There is a mental aspect that has nothing to do with how many calories are burned while being active. When I work out, my whole outlook for the day is changed. I have more will power, I certainly don’t eat while working out and I anecdotally eat fewer calories prior to avoid discomfort while working out, I also afterwards do not want to immediately following it want to destroy my hard work by eating unhealthily. The natural drugs released in my brain give me a euphoria that replaces alternatives like alcohol and food, and drugs. It is true not eating 200 calories is easier than working off 200 calories. But I argue it is easier to avoid these 200 when I am currently active in my life.
Yes. That suggests choosing activities we enjoy is more important than the calories it burns. Enjoyable games/sport/dancing is more likely to be addictive and make us want to do it and, raise the metabolism, endorphins, etc. I have fatigue & hypothyroidism from immunotherapy treatment, and it gets worse the less I try to exercise. But I suspect that's true for people generally, to a lesser extent. It seems intuitive to rest when you're tired but we should only pay attention to it if it's justified by our activity. Even with health conditions, it's important for homeostasis.
9:50, you're outside the typical case. There's always ppl who are outside of the typical, it doesn't mean that most people will find this to be true, just that not you.
you’re speaking to psychological effects whereas this study centered around physiological results
@@vermontmike9800 The two are not unconnected. 'Psychological effects' influence physiology (hormones relating to stress, reward, metabolism, motivation to exercise, over-eat, etc).
@@vermontmike9800 agreed
I would say that a good diet and good sleep and hydration are much more important than exercise alone for weight loss.
Great video
Why argue about diet v exercise, do both. You can't outrun a bad diet, but a good diet and exercise will do it. I do at least two hours a day walking with a weighted vest with 15 minutes HIIT each day. I eat a vegetarian diet but stay away from ultra processed and flour products. I am 65 with Rheumatoid arthritis and shoulder impingement, so if I can do it, then any one can.
It's an important baseline part of knowledge. We shouldn't be perfectionist about the knowledge that we base our recommendations on that we share with other people.
It's important that everyone do exercise whether they aim to lose weight or not.
But if for any life circumstance, you needed to reduce body fat, exercise is the much less effective method by a huge margin.
@@rhoharane what a strange reply. I am not sure if you are accusing me of being a perfectionist.
it is important because it is the fact. it's also important that patients know that the effort they put into something is not going to waste. if someone puts alot of effort into exercising and don't see any improvements in weight, then that's dejecting and they may feel like giving up. they need to know that the effort they put into exercise is going into better heart, muscle, joint health etc but not doing anything for weight loss. even if exercise is overall beneficial, it is not right to lie about exercise being important to weight loss.
I know this isnt how everyone thinks but i honestly think if you keep yourself a bit active and hopefully enjoy what you do for that and you eat a varied diet without tons of processed stuff then i really dont care what size people are. I think theres good evidence that some people appear larger or weigh more and can still be healthy.
Running for an hour or so 3-4 times a week is the only way I have ever successfully lost weight. As long as I rehydrate properly directly after the run and just eat normally. As a middle aged, borderline obese, ex smoker (vaper now) it took a few weeks to get to the stage where I could run that much , with intermittent walking to get my heart rate back down if needed, and plenty of stretching afterwards. Just take it really really slow at first and you'll be surprised how quickly your body adapts. It's a lot more fun than calorie counting, much easier, and great for your mental health too.
What should we mean by 'weight' and 'exercise' though? We lose a lot of excess fat at first because we weigh more, then gradually lose less fat as we start to weigh less and less. That's why people get frustrated that they can't lose those last few pounds and feel tired all the time trying to do so (slowed metabolism), and start to look flabby & weak because they're losing muscle and retaining fat. The only (healthy) solution seems to be resistance training, or wearing weights while doing aerobic exercise maybe. One day they'll probably find a way to prevent muscle loss, which supposedly evolved to keep us efficient (i.e. big muscles aren't efficient so get rid if not used). Hibernating animals don't suffer the equivalent muscle loss so it's not inevitable. I realise these studies can't take all this into account, but it's worth realising that.
I'd argue with the definition of "active". "Active" people I know exercise 4-5 times per week running or cycling. For someone my size, riding hard for an hour can burn 1,000 calories.
Anecdotal of course, but when I was riding for an hour every day after work I could eat pretty much anything I wanted and lose weight.
I used to swim at least an hour a day and I could eat cheesecake every day and still lose weight.
Impressed Jack lalanne lived in great health and energy till 96. Much better than loved vegan and keto promoters who died in 70s.
I think plant based Dr. Ellsworth Wareham has him beat. He lived to 104 with no exercise other than his daily activities but he was still performing heart surgery at 74.
Is not tge building of muscle the fat burning clue..? and not the "comparison" ofbmore or less burned calories?Muscle burns more fat... And calories...
😮
Be mildly or moderately active during the day (by walking 10-20 min as part of your commute to work, by doing some yoga during lunch break, by taking the stairs, by doing house chores daily, by going for a chill walk in the evening...).
And don't snack. Eat normal food when you're hungry (mindfully).
This worked for me more than calorie restriction with forcing to eat frequent but small meals (as a nutritional advisor suggested). And hitting aerobic classes 2-3 times a week didn't do the trick either...
Or doing HIIT workouts at home... that, actually, made me break down more muscle than not doing anything (and it dialed my appetite up like crazy)...
Short term, but intense physical activity is stressful for our body. But we are not made to sit around all day, either. And we are not meant to eat constantly the entire day, but our body freaks out from every sign of food shortage, too. Especially for women...
Yet again, balance is the key...
Of course, it is easier to day this than doing it. We are wired to feel eating comforting and snacks are shoved into our face everywhere...
Someday someone is going to recognize the difference between "weight loss" and "fat loss." The difference makes ALL the difference, and yet it's ignored. I wonder why that is.
I can lose weight really, really easily by just eating raw foods. I've done it twice. Both times I lost fifteen pounds in six weeks. I also developed incredibly painful gums and softened my joints to the point where my legs wobbled when I climbed stairs.
I lost weight, though.
I also lost lots of weight eating McDougall (may he RIP). I lost twenty-two pounds in a few months. My glutes disappeared, and not in a good way.
I lost actual FAT doing fasted cardio and weights while on the Warrior Diet. It's a four-hour eating window. Some do one large meal (OMAD). I did two meals four hours apart. It was a very clean omnivorous diet. I got slim and hard and was in the best shape of my life, albeit about six pounds heavier.
I guess it all depends on what you want to look like and what you want to do with your body. I don't personally find any glory in being skinny fat, or even just skinny. I like strength. I would have killed to be skinny when I was young, though. I know better now.
I am at my lowest weight because of Dr. McDougall, because I never gained back those 22 pounds. I did gain back the muscle I lost. I am a calorie counter, so even though I eat nearly everything - still low fat - exercise keeps me "solid." I am a 60 year old female, and all the cardio in the world will never make you as capable of self-care as weight training. It is the gold standard of fitness. If I ever lose the ability to do that I might as well just become a giant marshmallow.
Sure, and it's even possible to lose weight and gain fitness for untrained people WITHOUT silly fad guru diets! The world is truly our oyster.
The most important muscle in your body, which literally keeps you alive, is your heart. You have to prioritize cardio and complement it with some weight training.
but are you losing fat or muscle?
Water and hydrolysis. If the person is dehydrated no amount of exercise will work unless they get the water.
Hold on, I understand BMR, but does "thinking" burn calories?
Yes... check out how much chess players burn during a match.
That takes away any illusion of losing weight. I thought I could only lose weight with exercise, because I don't lose weight with WFPB SOS, even though I only eat twice a day, around 1200 calories. I can't eat less because otherwise I wouldn't get enough nutrients. For my size and my disability it is around 1500 kcal minus 300 calories because of the menopause, we are at 1200 calories, to lose 500g a week, I should only eat around 700 calories (minus 500kval) For me, the only way to lose weight is to fast twice a week. As a paraplegic losing weight with an electric wheelchair where you don't consume anything, I thought that I could lose weight with the VR glasses and their fitness programs. It's going to be tough knowing that exercise and strength training won't make much difference to weight loss. I'm frustrated, I've been losing weight since 2005, instead I've been gaining weight legally for 8 years WFPB SOS (gained weight from eating out a lot, being bedridden, and eating vegan convenience foods from time to time). Even when I was in the clinic for the first time for 3 months and they just cooked the food I brought with me (vegetables, pulses and quinoa, buckwheat without fat) I didn't lose any weight even though I was on 1000 calories. Today I know that I have ruined my basal metabolic rate
I’m sorry the WFPB SOS isn’t working for you. 🧡 I think it does for most people. Don’t give up! Keep searching for another diet. I can’t speak to your basal metabolic rate, but I hope you’re wrong and it can adjust itself somehow. Good luck ✨
@@tracy9610 Thanks 💚
Are you using a calorie app and weighing your food acuratly, coz if not your probably estimating calories and eating more than you think. I have been tracking since April and have a slow metabolism, only losing 1/2 -1 lb per week no exersise but it's coming off. I never thought I coud lose weight, also eating WFPB for years but obviously eating more calories than I realised. It's so easy to consume more than you think, especially with the ocassional processed stuff. Honestly, spend a couple of weeks tracking your calories, you may be suprised, all the best.
@@autumnnite1803 I weigh everything, but I'm getting a new digital scale in August that scans everything on its own. I'll enter them all in the Cronometer. Then I'll do that again. I think that, as in the Biggest Loser study, I've ruined my basal metabolic rate because I didn't even lose 1000 kcal in hospital when I was much slimmer. As I said, the pulses, vegetables, quinoa, buckwheat and millet were only cooked without salted sugar and oil, I then seasoned them at the table. After 3 months I lost 600g, so nothing. But I had done Metabolic Balance before that, recently had the plan in my hand and calculated what I ate per day, shock only 777 kcal. I didn't realize that at the time. Last year I went to a doctor who offered WFPB SOS according to calorie density, you should only eat 3 g fat/100 g food, no gluten and bread, only fresh food, I lost 2.5 kilos in the whole year. I didn't even go out to eat in a restaurant during this time.
I also went to a foundation for paraplegics, where a nutritionist advised me, he said he had never had a patient who ate so healthily and knew his way around and that it is simply difficult when you are so highly paralyzed and only have your arms, i.e. only your shoulders, chest and arms have muscles, the rest is fat and there are hardly any muscles.
I'm the odd one out, I suppose. Exercise makes me eat less. I dislike exercise for its own sake-I need to be bribed with distraction. If I'm going to spend an hour pedaling I'll be damned if I'm going to waste the effort by consuming extra calories.
I'll take my activity in the form of a task. Walk in the park? Nah, I'll mow the lawn. I like using the weight machine but I'm much happier moving a pile of compost or mulch or digging out a new flower bed and I don't think anything of it.
It's all about different mindset.
@@ShadowsCread Absolutely. We're all wired differently. Props to those who enjoy it or have the strength of character to do it even if they don't.
That's so great. I don't have a yard..apartment dweller here. Well off to the park! Lol.
This whole thing is so annoying and based on very inactive people. I burn active 2000-3000Kcal per day, all these studies are like yea do a 10 minute walk once a day that'll do.
I eat a mostly WFPB diet but also eat a lot of junk too (vegan chocolate etc) so my daily calorie intake is around 4000Kcal. I am currently losing weight, and have crazy low cholesterol (114 total, 64 LDL, 40 HDL, 54 Tri)
pl translate to arabic
👍 Whole food plant based for the environment and health; vegan for the victims!
Even thermodynamics has become a myth. Good to know