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The science is in: Exercise isn’t the best way to lose weight

The science is in: Exercise isn’t the best way to lose weight


We have this idea that if we want to lose
weight, we join a gym on January 1st, we start working out regularly, and eventually we’ll
slim down. Well, here’s some bad news.
I read more than sixty studies on this, and it turns out exercise is actually pretty useless
when it comes to weight loss. Dr. Kevin Hall at the National Institutes of Health has done some of the most important studies on exercise and weight loss
We need to rebrand exercise … exercise isn’t a weight loss tool per se, it’s excellent
for health is probably the best single thing that you can do other than stopping smoking
to improve your health. But don’t look at it as a weight loss tool.
Exercise will definitely help you live a longer, happier life…. It’s just not the best
way to lose weight. And the reason has to do with how our bodies use energy.
You may not realize it, but physical activity is actually a tiny component of your daily
energy burn. There are three main ways our bodies burn
calories. These include your resting metabolism, so
that’s how much energy your body burns just for its basic functioning, just to keep you
alive, basically. The other part of energy expenditure is the
thermic effect of food, and that’s just how much energy is required to break food
down in your body. The third part of energy expenditure is physical
activity. For most people, physical activity – that’s
any movement you do, only accounts for about 10 to 30 percent of energy use.
So the vast majority of energy or calories you burn every day comes from your basal or
resting metabolism, over which you have very little control.
While 100% of your “calories in” are up to you, only up to about 30% of your “calories
out” are in your control. One study found that if a 200-pound man ran
for an hour, 4 days a week for a month, he’d lose about 5 pounds at most, assuming everything
else stays the same. And everything else doesn’t stay the same!
Researchers have found we make all kinds of behavioral and physiological adaptations when
we start increasing the amount of exercise we’re getting every day.
For one thing, exercise tends to make people hungry.
And I’m sure you know the feeling: you go for a spinning class in the morning, and
then by the time you eat breakfast you’re so hungry you maybe double the size of the
portion of oatmeal you normally eat. There’s also evidence to suggest that some
people simply slow down after a work out, so if you went running in the morning you
might be less inclined to take the stairs at work.
These are called “compensatory behaviors” — the various ways we unknowingly undermine
our workouts. Researchers have also discovered a phenomenon
called metabolic compensation. As people start to slim down, their resting metabolism can slow down. So the amount of energy you burn while at rest is lower. That means this bar might shrink as you start to lose weight. There’s still a lot of research to be done,
but one study from 2012 is particularly interesting. They went out into the middle of the Savannah
in Tanzania to measure the energy burn among a group of hunter gathers called the Hadza.
These are super-active, lean hunter-gatherers. They’re not spending their days behind a computer at a desk. And what they found was shocking. What we found is that there was no difference at all. So even though the Hadza have a much more physically active lifestyle, they weren’t burning any more calories every day than adults in the US and Europe.
Somehow the energy they used for physical activity was being offset or conserved elsewhere.
So how do they stay slim? They don’t overeat. We can undo the calories that we burn off in exercise pretty quickly. It would take about an hour of running to burn off a Big Mac and fries. You’d have to spend about an hour dancing
pretty vigorously to burn off three glasses of wine you might drink with dinner.
An hour of cycling really intensely on exercise bikes to burn off about two doughnuts.
That’s why exercise is best seen as a healthy supplement for a strategy that’s focused
on food. But despite extremely high obesity rates in
the US, government agencies continue to present exercise as a solution
… as do companies with a real interest in making sure we keep eating and drinking their
products. Since the 1920s, companies like Coca-Cola
have been aligning themselves with the exercise message.
The idea here is that you can drink all these extra bottles of soda as long as you work
out. But as we’re seeing, it doesn’t work like that. Actually burning off those extra calories from a can of soda is really, really hard. We have an obesity problem in this country, and we shouldn’t treat low physical activity and eating too many calories as equally responsible for it. Public health policymakers should really prioritize improving our food environment to help people make healthier choices about what they eat. It’s not impossible to lose weight through exercise, it’s just a lot harder. And we need to recognize how that works. If you do go to the gym, and you burn all these calories, it takes you a long time to do so and you put in a great amount of effort, you can erase all of that in five minutes of eating a slice of pizza. Relative magnitude is actually quite surprising, and most people don’t fully appreciate that.

Comments (30)

  1. compensatory behavior and metabolic compensation exists even if you don't exercise….

  2. Hadza are friggin starving and thirsty all day everyday…

  3. eat less , is the only way , theres no other way.

  4. eat less and no excercise at all to avoid binging.

  5. Excercise dont work because body adapts and then. the best ways is to be sedentary and fasting.

  6. 75% of people here think that this video is against exercise
    25% of people here actually know what the video is talking about

  7. 30day strict meth diet.guaranteed massive bodu and brain weight loss

  8. I'm curious if they also included correlations such as narcolepsy and obesity due to orexin deficiency.

  9. wait, why is the underweight category lumped in with normal but overweight is its own category? vox does know that they can both be unhealthy right?

  10. 3:43 — Umm, this is too much percentage wise. All of these things together add up to 106.3%. Which means either the extremely obese (6.3%) really don't weigh anything at all, or someone did their math wrong.

  11. Depends the intensity

  12. Heroin is best for weight loss. Have you ever seen an overweight heroin addict? It lowers your cholesterol too.

  13. diet to loose weight, exercise to tone your body your clothes look good on you and build muscles so you can get stuff done.

  14. This is easily the most depressing video on YouTube.

  15. Idk man, the before and after photos for meth addicts seem pretty compelling

  16. It is wrong, trust me, exercise is very important 🙏

  17. Okay vox you have my attention

  18. Countless Video! You're doing all great videos lately.

  19. Don’t eat less but healthier

  20. This video was literally the “aha” moment in my life! I have lost over 30 lbs in a span of 4 months because I understand now how my body gains/looses weight. Thank you Vox!

  21. I'm 15 seconds in and I already feel Dumber…

  22. Obviously. You can't out exercise a bad diet.

  23. Hah, I’m not trying to lose weight, I’m trying to run faster.

  24. 70 percent diet and 30 percent exercise.

  25. So, This video is considering “CARDIO” as “EXCERCISE” .

  26. Well all that facts about weight loss are based on the decisions of the individual. Like u have to put limits on how much u will eat or for how much u will exercise

  27. Regular exercise and choosing food carefully is the key.
    Building muscle mass and doing cardio build a healthy body adding good nutrition to that mix equals health.
    Making intelligent food choices of nutrient dense foods that are low in calories and carbohydrates.
    Fish,green vegetables for example.

  28. Well I can’t believe how many videos on here They put anything on YouTube now days that are not true Low-calorie diet and exercise as a way to go

  29. But the thing is, exercise causes micro tears in muscles, which is then rebuilt with extra muscle via recovery. With the increased muscle mass, your metabolism speeds up and you can lose more weight. Don't write off exercise everyone, it's more a long term thing.

  30. There comes a theory "A" to achieve health goal.
    Then comes the theory "B" to prove theory "A" was not right.
    Then comes the theory "C" to prove the first two wrong.
    And the process goes on.
    Hence proved, Science is so confused now a days

  31. When you have been biking 10km to McDonald's to off set the meal 😥

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