How Does Exercise Impact Weight Loss?

Developed and produced by www.MechanismsinMedicine.com
Animation description: In this animation, we discuss the concept of physical activity and exercise as they relate to obesity.
In humans there is a fine balance between energy intake and energy expenditure.
Energy intake is in the form of food, and energy expenditure is in the form of the basal metabolic rate and physical activity.
The difference between energy intake and energy expenditure is the net energy balance. If intake exceeds expenditure, then a net positive energy balance occurs.
Energy expenditure depends on a number of factors.
This includes the starting body weight, the basal metabolic rate and physical activity.
With regards to physical activity, there are several key variables including the frequency, intensity, duration and type of activity done.
Let us now examine energy consumption. One honey glazed donut is shown which has approximately 300 kilocalories.
The energy intake from the consumed donut is equal to the energy consumed by moderate walking for 30-60 minutes, at 3.0 miles per hour.
If an individual walks for an hour at 3 miles per hour.
They will expend approximately 300 kilocalories, the same as what was contained in the consumed donut.
If an individual walks daily for one hour at approximately 3 miles per hour. This type of activity would lead to weight loss. This assumes that the individual does not consume any extra calories and has a net negative energy expenditure.
If this activity continues for a period of two to four months, body weight is reduced as depicted.
The initial weight loss is the result of a negative net energy balance.
The negative energy balance is because energy expenditure exceeds energy intake.
After the initial weight loss, the individual continues to do the same type of exercise, that is, 1 hour of moderate walking daily.
The chart depicts changes in body weight over time.
Individuals are surprised and frustrated that his weight is not continuing to decrease despite regular walking.
They have reached a plateau.
The reason behind the weight loss pleateau is that with decreased body weight, the basal metabolic rate also decreases.
When the basal metabolic rate decreases, there is a decrease in total energy expenditure.
If the discouraged individual quits his daily walking exercise. The weight is gained again, at a quicker pace.
The weight is re-gained as a result of a positive energy balance being created.
Energy expenditure is now less since the physical activity has been stopped.
By keeping the same intensity and duration of walking without making any changes in the diet (energy intake) the man would enter a weight maintenance phase.
This is characterised by gaining a small amount of weight.
The weight maintenance is the result of an energy balance being established within the body, where energy intake essentially equals energy expenditure.
If there is no change in energy balance, there will not be any further change in weight.
What must be done to end the weight loss plateau?
Several options exist to maintain a negative net energy balance. These involve either decreasing energy intake or increasing energy expenditure.
Options include: restricting calories further or increasing the frequency, or the intensity or the duration of the exercise.
In summary then, weight loss plateau's are expected and can only end with continued exercise and a net negative energy balance.
Stopping exercise or increasing calories will lead to weight gain.
If one continues to exercise to maintain a net negative energy balance weight loss will be promoted.

[@harpr5530]

I look just like the character 😭

[@carterponte1401]

It’s all right. Don’t give up man

[@roadrunnerblink]

This is the longest possible way of saying "Burn more than you eat".

[@Prince-sp6sl]

Or eat less than you burn

[@HooKsONyou]

lol yep

[@lavendersshop3659]

well, you have always heard that, burn more than you eat, tell me now, in what shape are you? On a different note, it is imperative for you to understand, that Weight loss as such is not easy as a strategy, either to adopt and sustain or even to set in practice. Because, people require an understanding as to how things are done and what are consequences if you don't continue and what happens midway. Without looking anything into the intricate details, here you are blowing your nonchalant comment and misleading others.

[@dropattierupnarain]

Lmfao exactly

[@samuellema9222]

I would recommend drinking Red Tea if anyones serious about finding a natural weight loss agent. This link has some good info on the benefits of red tea bit.ly/2E4Zhcl. I've used it so far from the new year and has helped me lose 10 lbs with a supporting diet. Green tea is also good, do some research!

[@xandror]

So the lesson here is don't bother with the walking. Its a lot easier to not eat a donut than to spend an hour walking.

[@BassicVIC]

xandror In a way ... yes. That's correct. Our weight is 90% the food we eat and only 10% our level of activity since basal metabolism is in great measure where calories are burnt, and not so much in exercise, like most people think.

[@bryanautry3289]

Dropping some weight does not only aid you to feel comfortable, confident and happy but also reduce risk for heart attacks, and turns you to a much healthier individual.

[@voltzy5310]

Bryan Autry your point?

[@ashfaqzaman3584]

I want to lose weight because I want to learn martial arts

[@mern461]

maybe..in the 1950s lot of people had heart attacks but were not fat at all..if you ask me fat is bad but stress is worse.

[@icantthinkofaname1674]

It's really scary to think that after eating one donut would equal to an hour of running❎

[@mern461]

yeah that was the scary part

[@11hani11]

Walking, not running.

[@whatdafckareyoutalkingabut8198]

This video is not meant to motivate fitness just talk about the science behind it... I'm no expert but i'd suggest just going to exercise and simplify things not complicate them.. to me complicating ANYTHING just makes it frustrating.. remember quitting exercise isn't going to help u and ur getting stronger after EVERY exercise. just my 2 cents..

[@sandradominquez718]

Speed walk!!

[@sarasaber3487]

ARMYY

[@SanctusFidelis]

The man never got smaller after all that hard work. Poor guy. 😂😂

[@DannyMcCaffrey]

OLD : Eat less, exercise more. NEW : Eat less (refined carbohydrate) Exercise less (but harder, and faster)

[@tinedavid8779]

HIIT

[@torahnoah5445]

So does that mean running a paced 7 miles a day won't help?

[@Icerollstar1]

This is basically saying that you can never keep fit in the long run. Best way to lose FAT is simply stop eating refined carbs and start building muscle.

[@dzuarihd9929]

+Wong Dave There is actually more truth to this than what the video proposes. For ever 1lbs of muscle you have, you burn 50 calories every day to keep it functioning. So if you pack on 10lbs of muscle, you effectively need 500 more calories a day. Thus, the more muscle you have, the easier it is to burn fat and lose weight as your body will be burning calories faster to maintain function. On average, 70% of your daily intake goes to maintaining bodily function. Only 20% is actually used for daily activity like walking, running and lifting. Also, if you know about satellite cells and how they give muscle cells their nuclei during repair, they retain the nuclei which is what processes all the enzymes, protein and energy in making the muscle function. Once you have a new nuclei your muscle can retain is size and strength easier. So, once you pack on the muscle, your body is able to maintain that muscle size easier. So while it's hard to gain muscle, once you have it, it's relatively easy to keep and you don't have to work out as hard to keep it. This is how muscle memory works. I believe satellite cell nuclei lending last for like 10-20 years.

[@jameswright6283]

+DzuariHD Nah, Dave is right. Watch John Burgman here on youtube. Watch "That Sugar Film". I have a Master's in human physiological development. If you have any reply other than.... ooooh, yeah, youre right, then I will know you have not done your home work. study first, teach second. burgman, that sugar film....

[@dzuarihd9929]

Metabolism and age have huge factors in this too. You'd have a more accurate number if you went off, "Average Calories per day for men". Just google that. I believe thats for a 5'11" male. So if you are shorter than that, subtract a bit. Taller, add a bit. Then for every 10lbs of muscle you add, add 500 calories per day. If you are wanting to watch your calories it's much simpler and less pain in the ass to just pay attention to the amount of food you typically eat each day, then remove half a meal. That will give you a calorie deficit. I've found the simplest way to do this is either watch your intake or just get normal meal portions, then only eat half of the meal. Save the other half for your next meal. That's a bit extreme as you are basically cutting your calories in half. But it is the easiest method I've found for those that are too busy to count calories all the time.

[@dimondglory]

Carbs are our source of energy. ?.

[@Icerollstar1]

tildemig No, that's BS. If you're always burning glucose for energy you'll never burn those fat in your body for energy.

[@apoorvtyagi7441]

Thought the man would be shown slimming after losing some weight.

[@whatgamerlol5831]

Apoorv Tyagi lol same

[@eylonemuskson4177]

He did, but that's the point, it's not a lot. You really gotta work for that beach body.

[@fitnessful1614]

To everyone who is reading this prob like 2% i hope u succeed and reach ur goals in life! remember dont give up

[@MsPink0769]

This gave me depression... run for your life and dont eat.

[@walefit6465]

Get a plan and stay consistent. You will reach your fitness goals.

[@Adoette]

I got a Lindt chocolate advertisement before this video started. 🙄😂

[@Haileyjane2004]

I got a fitness trainer talking about fruits and vegetables

[@KogureDevilchan]

I got nothing because ublock origin.

[@lohrine]

Hailey Forseth same

[@BenjaminRodandwhoopi]

I've nearly eaten a whole 360g toblerone today.

[@ash3536]

i got a fitness app add

[@ManojKeswani91]

i like the walking fat man and the line graph animation.

[@WilliamBurnell]

The right food and the right exercise works

[@wabi-sabi3521]

Is there a better feeling than eating a pizza without a guilt knowing that it wouldn't mess up your fitness plans? NextLevelDiet, thank you for everything!

[@xxyy1282]

This is me right now....lost 25lb (out of desired 80lb). I've hit a plateau for 1.5 week now...weight stagnate and my body shape still the same. Thank god I've found this video.

[@tenji9663]

the fact that one glazed donut equals to an hour of walking motivates me to just stick with my carrot stick :’)

[@jamie2167]

This is the first video that’s actually explained a plateau and what it is, not just how to fix it. Everywhere else seems to only target their videos towards overweight people trying to lose weight without any fitness knowledge. I finally understand the effect of weight loss on metabolic rate. This video also does well to mention frequency, duration and intensity as key factors.

[@seygra20]

Not all fruits are low in fat. Avocado, coconut, olives, ackee are tropical fruits that are high in fat.

[@omuraiku7592]

So basically exercise more and eat less,and every 2 or 3 months make your workout tougher in order to keep losing weight

[@prowarrior0155]

This is depressing... I love my food, but hate exercise... 😂🤬

[@robin302]

Don't waste your time on exercising to lose weight. It just makes you more hungrier. Just cut your calories and eat REAL food...not processed. And most of all stop eating sugar.

[@kenmarriott5772]

Also OMAD and intermittent fasting

[@maryemb2669]

Exercise is important not just for weight loss but for heath in general, also if one is trying to lose weight set aside the fact that exercising will help but it will also tone your body’s muscle shaping the body beautifully. So please stop discouraging people to exercise if you just don’t want to. Thank you

[@gladzmt6505]

but we want to build muscle and endurance

[@ybfromoblock3381]

I just gained 10 pounds for no reason. Yaaay.

[@umekulsum3172]

@@kenmarriott5772 that's not a permenanat solution, Just eat less and burn more = Lifestyle

[@rafaelcisneros9487]

I used to be 320 lbs .That happen to me ! I lost 75lbs then gain 5 pounds then I lost 15 and gain 20 but then I got my self together ! Now I’m dropping weight little by little by working out hard 3 days a week and using light more cardio 2 days a week 2 weeks plan Monday :strength Tuesday :cardio Wednesday :strength Thursday :cardio Friday :strength Saturday : cardio then strength Sunday day off Monday :cardio Tuesday :strength Wednesday: cardio Thursday :strength Friday: cardio Saturday:strength then cardio Sunday :day off Repeat!!

[@ayumisspace7822]

dont weigh yourself too much, make sure youre having enough water (check how much you need for your stats. water weight) and with strength youll gain muscle too. I recommend using photos and measurements alongside the scale in addition

[@giancarlovilla1]

Hi. I didn’t start losing weight until I read this amazing book about the right type of foods to eat. If you want this FREE E-Book, email me on. Weightlossteachers @gmail .com ( minus the spaces) saying, “please send me the FREE E-Book”. And I will send it over to you. It worked wonders for me.

[@blackbullet4254]

By strength you mean weight training right?

[@Eliazarr79]

When you say strength training , do you do light or heavy lifting? How many reps ? And for how lonf ?

[@FatimaMuhsiniq]

Black Bullet yes

[@PujashreeSharma]

Very helpful for beginners and people who might get discouraged by initial weight loss plateaus. thank you

[@alexcordero6672]

This was so much more helpful than listening to some ripped dude that's never been fat tell me that only his program will help.

[@howtodoasplitsandcartwheel3364]

Im 17 and I just been working out. Running walking and even doing home videos I am still eating health foods. I am still not losing any fat I want it gone and will do anything for it to go away

[@justfernxndo]

I'm sadly going through a plateau. But I wont give up.and if you're going through it too...keep going. Its gonna go away eventually. Good luck.💪😤

[@blahblahblah747]

please work smart not hard. Exercising hardly matters at all to lose weight. It's a tremendous fallacy. Just follow the 'slow carb diet'. You can google how to follow it for free and you will lose weight, no exercise needed. Also, it's not gonna 'go away eventually' unless you change something - doesn't make scientific sense

[@theonethatgotindwae2954]

That chart is exactly how my grades are going lol

[@sarcasmo57]

I love his surprised / frustrated reaction.

[@warpaint3stanley713]

According to “the obesity code” a person can Never exercise enough to burn calories taken in by food. Studies show exercise is ok for our well being, but not necessary to lose weight.

[@madwolf0966]

Rodney Stanley somehow true but still exercise is good for the well being of the body so why not go for the extra mile? I’m sure with combination of the right food and a little exercise your body will tone down and slowly develop itself into it’s beauty.

[@DavidJohnson-dc8lu]

Exercising is fun though. Love it. I won't sit around starving myself and feeling weak, when I know healthy food gives me energy that can get me strong inside and out and feeling fit. Swap that donut for a bowl of full fat Greek yogurt with a banana clean out the gut and colon, and use the energy to get fit.

[@NeverEclipsed81]

Yup, that's exactly where I'm at, a plateau.. So annoying. I always thought if I joined a gym and stuck to a workout routine I'd be thin. Nope. Now I have to cut carbs. It will never end. Life long commitment. :-/ I have lost some weight though, it's just so frustrating when you stop losing at the pace you begin losing.

[@Disrespected36]

you have to learn what are nutrition facts and learn how and when to intake them in form of food.And the workout can be fixed just by changing it up a bit

[@isthis1beingused]

Yep. If you want to lose more, you've got to give up more. Want to lose permanently? Got to give it up permanently. The longer you want to keep it off, the longer you've got to go without. Me? I'm trying to give up everything forever; to be like Jesus.

[@Joeyblannn]

thats the harsh cold truth. its either that or go be unhealthy and fat. think about it, your body is your only tool to interact with this world. life would be so much better with an A grade vessel to express yourself in.

[@vvxves]

Read the Carb Myth

[@asdfghjklzxcvbnm6874]

@@Joeyblannn man your words are giving me motivation

[@selinag9943]

This really answers my question, and i realize i'm in a plateu phase! It helps me to start doing the right way to face that net energy balance! Thankyou!

[@aboveallco.3966]

Awesome! thanks for posting! Keep up the great work!

[@SolicitorsInEaling]

Very good analysis and discussion. I've learned new things watching this. This is something very helpful video tips and eye-opening for sure.

[@stephenroberts3398]

Missing the gym 💪 during lockdown April 26 2020..One meal a day and Jogging twice a week..I'm in SWANSEA WALES 🏴󠁧󠁢󠁷󠁬󠁳󠁿.. Stay safe.

[@selfmotivation8174]

Thank you for the tips, very helpful to me! Great video

[@superjokerrr]

Very informative. Thank you so much

[@DARIOACTIVO]

Super informative video about overcoming the weight loss plateau! Thanks a lot!!

[@DarklightTarot]

Thankyou. I appreciate this video. Makes sense.

[@arjunbatra2072]

Do you ever find, youtube comments being more truthful, useful and based on raw experience for every single video out there on youtube!

[@wakingfromslumber9555]

Thanks for confirming the plateau , that is what I am thinking is happening to me at the moment even with my high intensity training .

[@meghandarlin1050]

Thank you for this, its very simple, you get right to the point, & explained everything very well... Last year my sister walked 4 hour a day all in one setting & lost 130 lbs in the matter of 9 months.

[@covercalls88]

A worth while video to watch. Thanks for the upload.

[@TheHealthtips100]

Very important and useful tips. thanks for sharing!

[@sharp2196]

You explain really good!

[@MazDelaCerna]

Found this scrolling on KZbin... glad I did!!

[@danhuynh131]

very well explained. Thank you so much

[@MichelleRoots]

Very good explanation!!

[@HazelAgunod]

Nice my friend needs this.

[@shamjithbabu7728]

Short & sweet video well explained ....I understand the concept very well ....I want to Thank you ...🙏🙏

[@Daxavank]

thanks a lot for the info... cleared many doubts :)

[@widadsyed9865]

That walk though 🤣

[@MemeBiologist]

this information is great to know and have on hand!

[@michaelrennick3621]

Great tips keep up the good work

[@sheetalshrestha2556]

thanku sir for your prestigious words and animation😊😊😊😊😊

[@gptharulla177]

Excellent Video

[@healthandfitnessproduct1053]

Great VIDEO love your content "mechanisms in medicine inc."

[@PureTrimWeightLoss]

Thanks for sharing this video

[@scuderiaye]

That answers everything you need to know in your weight loss journey.

[@ToyboatToyboat]

Informative and easy to understand. A+

[@healthandfitnessvidz2697]

Wonderful video. Great explanation well done

[@jojober1980]

cool, thanks for the great info man

[@tinaberry6620]

Best I’ve seen soo far

[@kaynatsheikh1966]

thyhan for the video....this was one i wanted to know

[@ronnieronnn3015]

Thanks for that, I appreciate you.

[@shewetdemowez9061]

This was fascinating, and done in layman's terms. Very useful and applicable knowledge. Thanks.

[@worldwideinfoblogs]

Excellent info

[@BadassBobY]

The narration turned and informative video into a meditation session, never heard someone so unenthusiastic

[@shahid5577]

Well explained..

[@bigjayinga]

Great info

[@agnihotrimanoj]

Great Video thanks sir for the wonderful information

[@mannuelafalava120]

I had worked out daily for a month, but once I hit that plateau, I gave up, and I saw all that weight come back even faster, I know what I must do.

[@yashkoobarawa4879]

thanks for the information

[@Rooooyyyyy]

really a great video ,

[@MasterKododo]

Great video

[@TatanyaASMR]

This is a video we would watch in school 😭

[@666Blush]

Umm lot I’ve been big all my life, thanks mum 👍🏽, really teaching me to keep a healthy body lol. But it’s so overwhelming, considering I have never been in shape before, my will just isn’t high enough, I’m really trying ☹️

[@alexandramichelle8743]

1:30 me going to ask my sister if she ate the food I left in the fridge

[@batprime1177]

Wow, a science video that doesn't make things sound in the most complicated way possible!

[@bibekdevkota2281]

Nice video

[@_akriti_972]

Who else is checking the comments if it worked 🤗😂...🙋🙋🙋🙋🙋. Like

[@xxtravisxxify]

So, it's very important to update your diet frequently.

[@SureshKumar-kd3fx]

Very very very useful Thanks a lot

[@crisellecaldeira6078]

Love the video ❤

[@ckbapps2009]

Thanks for the information, so far, I understood the body is like playing a game with us, body test your thinking and depression about the plateau, I think it hit me also that's why weight is stuck at the same position. So far, keep doing exercise, don't go with one exercise, keep changing them in every 1-2 weeks and spend at least min 40 min of exercise.

[@VibrantAyurveda]

Most trusted KZbinr on KZbin... Let's see how many people agree 👍👍👍💁💁

[@taneekasmith5782]

Thanks

[@vishalghodke2002]

Good One ....

[@varteniscakesuk3843]

I was really needed to understand this

[@victorharyono2060]

So helpful...

[@AndyDarkJudge]

Very informative

[@shilpanarang5395]

Nice knowledge

[@tejkumarithapa9068]

wow this's nice one

[@shivamthapa1581]

very nice video

[@peterjeffery8495]

Yes that plateau thing is REAL. The problem is the limitation of walking as exercise. Maxed out at 4.25-4.5 MPH means burning fat slower as you shed weight during the "Honeymoon" period. The problem is jogging isn't practical for many as it is a threat to knees, ankles, hips for some of us. Weight training needs to be mixed in to take weight loss further.

[@bubbles02010]

i'm glad this video cuts all the bullcrap in weight loss. there are no secrets, it's so simple yet requires determination. so there are no excuses!

[@Rocabear]

Thanks!

[@roman19sk]

Sir your video is absolutely correct Wow awesome information It will help me a lot to lose some more weight Good Job keep it up... God bless u All the best..