Developed and produced by http://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.
this is way to simplistic... while physical exercise is important for the body.. you cannot out exercise your diet... you need to decrease your intake and change the quality of your food well as this affects satiety.. it affects hormones and how fat is stored.. videos like this is why there is a obesity epidemic and why the physicians and pharmaceutical companies are getting richer....
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.
If it was that simple, no obesity would exist. People can't lose the weight because they eat too many carbs and eat too frequent. Lower carbs and increase fat and vegetables and eat only 3 times a day and you'll lose weight without any exercize.
Just exercizing isn't enough. You have to change your diet first.
One Fat Molecule contains 104 atoms of Hydrogen, 55 atoms of Carbon and 6 atoms of oxygen.
C55 H104 O6
To remove this one Fat Molecule from your body, You need to add or breath in 78 atoms of Oxygen to convert the Fat Molecule to 55 CO2 (carbon dioxide) molecules and 52 H2O (water) molecules.
The carbon dioxide you will ex-sponge from the body by means of exhaling and the water by urination.
Before your body can start a fat burn to remove one Fat Molecule, all the glucose in your blood needs to be depleted as will as the glycogen in the liver. The liver stores glucose energy in the form of glycogen. After blood glucose is use, the liver will convert the glycogen into glucose. After all the converted glucose are use up than the body will convert to the fat energy. This is called ketosis.
On an intensify workout when your heart rate is beating 60 to 80% of your Target Heart Rate (220 - your age ) It will take 45 to 90 minutes before glycogen and glucose are depleted and than the fat burn starts.
There are 3500 calories in one pound of body fat, so to burn half of one pound of fat off your body, you will need to extend your intensify workout with your heart rate @ 60 to 80% of your target for another 90 minutes
This is why working out to loss fat is useless unless you are already in ketosis with your carbohydrates intake under 50 grams.
What about increasing muscle? Some people have a higher metabolic rate and are able to eat more after losing weight than what they did from the start. It depends on various factors. Walking is not additional exercise for people who do it everday. It's only exercise for the overly fat. I walk everyday for fun, and that's not counting when I'm in the gym. Doughnuts is for fat people.
I know so many people who did hours of walking for months everyday who only lost a few pounds and then quickly gained it back. Cut total carbs, cut total fat, and cut total calories and you will lose weight no matter how little physical activity you do.
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.
Bullcrap I walked 1 hour everyday on a high speed and did not lose any weight only got more muscles on my legs. and I barely eat anything on work never more then 800 cal. my body sucks sometime, only way I can lose weight is to fast.
i go to gym for over half an hour every single week, including week ends, ive been doing this for about 3 months and i haven't seen a change on the weighing scales. but i am losing inches. is this weird?
+Klxbxr Rx Name the Thyroid gland problem that prevents weight loss.
Name the insulin resistance syndrome that prevents weight loss.
Name the Hormone unbalance that prevents weight loss.
Yes we do know, Calories in vs Calories out. It is that simple.
+daniel81858180 So first you question me by asking if 300 kcal = 300 kcal = 300 kcal.
Then afterwards you build a strawman argument about a proper diet filled with the proper nutrients a human body needs.
So to answer your first question (which wasn't a strawman).
Yes, 300 kcal does equal 300 kcal.
To answer your strawman, yes you need a proper balanced diet.
And to further push my point. Calories in vs calories out is the sole purpose for weight loss. End of story.
+ganthore you telling me there's no difference among 300 kcal of fat, protein,and carbohydrate? Even though 300 kcal isn't much, eating that much of fat certainly isn't a good idea. what's more, we human can't digest some kind of carbohydrate, such as cellulose and oligosaccharide, which means the 100g carbohydrate you eat which contain 100*4=400 kcal doesn't really give you that much energy. left apart the energy you need to consume different food.
and most important, human body doesn't mainly use protein as energy resource but as building substance, so eating too much protein will not likely to make you fat but damage your kidney .
be humble kid, especially in front of a biology teacher.
So very wrong. Get your head out of the 70's. Eating fat does not make you fat. Your body is extremely efficient at breaking down fats to use as energy. Eating excess sugar (which is very easy) makes you fat.
Low sugar + low carbs + moderate protein + moderate healthy fats = loss of fat until you maintain a balanced, healthy lifestyle. Add in exercise if you want to gain muscle mass.
Do some research before you start spreading the misinformation that has been killing people for the last 40 years.
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.
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.
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.
This video helps understand 'Weight Loss' nicelh but it doesn't explain the difference between 'weight loss' and 'fat loss,' Huuuge difference! I lost 3 stone of weight in the past but hf of it was muscle mass, as a result my metabolism was slowed down and all the weight jumped back on. The more muscle you have the easier it is to chew up fat so now I do weight training aswell as cutting fat (not weight nessasarily). Is working out much better for me albeit each factor is slower. Also look into Macro Nutrients, too much Carbohydrate can cause inzulin spikes which store fat so amount and timing matters too.
It all depends on the individual and what kind of diet or physical activity he/she partakes in. Calorie counting helps in these situations, i use an app on my phone that not only calculates the calories but also how much fat, carbs or protein i'm taking, so i can create a balance. As for exercise, a balance of cardio and strength training has to be taken or there will most definitely be muscle loss. this video was very helpful in the basic sense
the first step is getting off the fricking refined sugar and excess carbs and replacing with more healthy fats which keep insulin much lower. Low fat diets have contributed to our present health holocaust. also, some folks might be giant vats of inflammation caused by all the shite the fda approves in our food supply, chemicals that would earn jail time in europe.
Walking doesn't burn fat just stored sugar.. You should exercise at an intensity that puts your heart rate over 110 and then you will burn fat for fuel.. This involves sweating, getting out of breath and feeling uncomfortable.. Plus it helps to exercise early in the day in a fasted state when your muscles don't have a lot of stored sugar and so will be more inclined to burn fat.. I'm afraid that this video is very simplistic and in no way scientific, bro-science delivered authoritatively..
Not true. If you still eat carbs then your insulin will be high, and insulin BLOCKS lypolisis, it means that you just can't access your fat, your body does not see it. It responds by increasing leptin and ghrelin and you feel tired and hungry after this sweat and overeat again. NO FAT is lost in the process. I'm a doctor myself, have been doing a lot of research on this, and lost myself severel kg already by doing intermittant fasting and ketogenic diet. Try watching MD Jason Fung videos, he does wonderful job explaining all of the physiology.
the laws of thermodynamics dictate that energy cannot be created or destroyed
it MUST come from somewhere
your body uses energy even when you are sleeping so if you reduce your energy intake enough
your body will draw from fat its stores and convert that into energy to stay alive
exercise simply speeds that process up
(but also makes you hungrier potentially negating the exersise)
you will lose weight while sitting on your ass watching youtube or whatever
people with a slow metabolism use less energy but will still lose weight
increasing muscle mass will increase your metabolism
possibly to the point that you can eat that donut during break time without negative effects
but for those of you like myself that hate physical activity
you can lose weight with ZERO exercise
but it will take longer and you will need to eat less and possibly skip meals depending on your diet
but do not starve yourself completely
after 24 hours with no food your brain will go into a sort of low power mode (like battery saveing mode on your phone)
and your brain is a big energy suck
(around 25% of your energy consumption)
you want to keep that glob of neurons running at full power so trick it by eating 3-4 SMALL meals (below 500KJ each) per day
i aim for 5500KJ of energy per day to maintain my current weight and if i want to slim down or bulk up i reduce by 1000KJ or increase by 2000KJ respectively
faster is not always better
exploit the laws of physics and manipulate your own physiology to your advantage
As per my experienced, I walked around 1hour daily with the minimum of speed of 6-8km/hr, so total around 6 km per hour something, this reduced my weight up to 3kg in just 2 weeks, however due to some personal problem, I stopped the walking but now I again started with the same pace, hoping to get some good results..
The body naturally burns calories so if you burn 1500+ calories a day NATURALLY( doing nothing), your body will basically burn that 300 calorie donut without you having to exercise at all because fat is basically calories in vs calories out plus the body would burn the calories of the donut as energy instead of the fat you already have stored.
Great video. I've been steadily losing a pound a week just walking an hour a day and eating 1750 calories. It's so simple, I don't even know why bullshit like weight loss tea and stuff exists. Maybe it just caters to the lazy and ignorant who want fast results.
There are no essential carbohydrates that are needed from your diet, but I need them in my diet as I feel a difference in my athletic ability when on a low carb diet. One thing missing is the glycemic index of carbs. High insulin concentrations lead to increased conversion of glucose to fats and a decrease in burning of fats (lipolysis).
I like how the example uses just one 300 cal donut. Now all people need to do is to compute the caloric cost of everything else they eat/drink on a daily basis. I'm pretty confident in estimating that most people will need to do more than just a one hour walk everyday for the rest of their lives.
There's an additional option that wasn't mentioned in the end tho ~ increasing metabolism through anaerobic exercise. I wonder why that wasn't brought up.
Thanks for asking. :)
But I'm just a moderately successful self taught guy and in no way an authority on this subject matter.
That said, it largely depends on genetics. My sister goes to gym frequently 3x a week, puts in more effort than my wife who goes to gym with me only once a week. They both roughly take in the same amount calories on a weekly basis. My wife has more body building success than my sister.
What I'm trying to say with my original comment, is that in most cases, people try to "out - exercise" the amount of food they eat. That is almost impossible to achieve unless you have super good genes or you go the way of steroids. In addition - if placing yourself in a caloric deficit feels like torture, that also means you are increasing the cortisol level in your system - which more often than not will cause you to rebound the moment one of your life factors change i.e. lessen the jog/run or cross the caloric input line you set for yourself.
+Gogo Must I meet my calorie intake wit exercise? I created a calorie deficit by eating less and I'm running/jogging for 40-60 minutes everyday. I consume about 1600 calories daily. Will this be sufficient?
Since last July i have went on a very strict diet and i have started losing weight, now i have been eating 800-900 calories per days for almost 4 months so why DO I KEEP LOSING WEIGHT?!?! My metabolism is supposed to be slowed down so i should be at my "plateau" zone, but i'm not, i have increased my workout a bit and lost other 3 kilos in less than 2 months, i weight 48 kg for 171 cm now and i'm scared of both keep losing weight and gaining it so what am i supposed to do
+Kikketta11ify Incorporating resistance training and building healthy muscle will make you look athletic and having cheat days wont matter. I am 51 yrs old, work out regularly and eat a lot but have regained a body better than I had when I was 21. Changing exercise regime is key. Not just doing Cardio only.
+Jose Camin For some people 900 calories a day is normal. I eat roughly 1000 calories a day and I weigh 155 lbs. I eat more if I exercise but only in accordance to how much I exercise. I almost never eat 1900 calories a day. If I started eating 1900 calories a day, I would probably weigh 190 lbs or more.
+Blordo4282 Actually, a child should eat much more than an adult. A young boy should eat 2000+ calories, a grown man should eat around 1500 calories (of course, if the man exercises, this should be adjusted).
Weight loss green store tea worked for me. Too much tv watching and web surfing had me gaining weight. I maintain a constant weight now, going down slowly so as not to shock the body and leave me weak. The potency is perfect for my needs.
I am so tired since I am exercising, I am requiring more sleep and also feel hungrier? How can I not take in calories and also stay energized...getting discouraged, two months in, lost inches not weight...just a few pounds...like five...
+Frankie Barlow Congrats on the inches lost! It means you've built some muscle due to your body's adaption to your exercise. Don't let scale weight fool you; increased lean mass will increase your metabolism, make you stronger, overall beneficial. Honestly, losing more than 8-10lbs. within two months should be concerning, especially if you see a decreased performance when training or constantly feel groggy or exhausted, or even depressed. My tips based on three years of experience tell me this; Get a full night's sleep, as often as possible, as this will improve your overall mood and energy levels. Focus on fitness rather than physique (like, say you've lost only 1 pound in the last three weeks, but you've also lost a half inch off the waist and you can more pull-ups than you could three weeks ago. Think of the fact you did more pull-ups, and that fat loss was simply a side benefit) The only other thing is with calories, as long as you're in a deficit, then you're on the right track. Doesn't matter if you deficit 100 cal or 500 cal or even 1000cals, as long you don't feel like starving, and the fitness is still improving, then you're eating enough. I hope this has helped, and thanks for reading :)
Nice video content! Sorry for chiming in, I would appreciate your thoughts. Have you considered - Lantslay Smaller Size Domination (do a search on google)? Ive heard some awesome things about it and my close friend Aubrey finally kissed good bye to the Belly Fat nightmares with it.
Nice - But you left out an important fact. When President Nixon allowed the addition of high fructose corn syrup to our food supply had a couple of unknown effects. Not only does it add more calories to the food we eat, it also affects or hormones and brain. HFCS interferes with the hormone which tells our brain we are full and to stop eating. The result is we eat more of a food with added sugar.
+Mike Hill I agree with you. Do you know what part of your body burns/consumes the most calories?
When you begin working out do you know how long it takes for your body to burn all of the glucose in your bloodstream?
We are talking about semi-permanent weight loss. Weight loss vs. fat loss is a very good question. The number of fat cells we have in our bodies is a constant throughout our adult life. So we are not talking about fat cell loss.
The size of the fat cell is what changes. So when we are talking about weight loss what I was saying was there has never been a credible study showing going exercising alone russets in long term weight loss.
+Abe Froman To date there has not been one scientific study linking exercise to weight loss. Take a look at the amount of exercise it takes to burn the calories one eats in two or three chocolate chip cookies. One has to be strenuously exercising for 45 to 60 minutes to burn the calories.
Exercising isn't how people lose weight. It's what they eat and how much of it.
+Passed High School Physics
There's an obvious correlation between exercise and weight loss. I'm not really understanding what you're saying...
If you exercise you're burning calories faster than if you were at rest. This is obviously going to lead to weigh loss. This doesn't even take into account muscle and ligament repair, etc, post exercise, which are also consuming calories.
+dan octa No, because you can stop cutting calories and exercising like a nut once you reach your goal weight. The reason your calories drop is because your weight drops. Your body will not want the same amount of calories it used to eat, because there's less body weight to maintain.
+dan octa Just like in the video said. Weight loss is all about calorie in and calorie out. You don't need to exercise at all if you can just create the calorie deficit by eating less food. But once you reach your weight goal, you won't have to cut calories or exercise. But weight training is good tho for maintaining muscle which also helps maintain your metabolism.
+Thomas Schmidt It's difficult to assume the results you are getting will be identical to someone else's genetics though. I agree with this video and your statement though: Cutting calories and focusing on more nutritious diets high in antioxidants (Fruits, vegetables, purified meats such as chicken, fish) can work miracles and cure so many ailments caused by weight gain. I've made these changes after working at a sitting job and my body has been so cooperative. This video really does explain KCAL well and the charts really helped me understand the balance of energy. Thanks for sharing this video @Mechanisms in Medicine.
SeyMour Sunshine that is not entirely correct. You must have the Leptin hormone balanced and high otherwise you will not lose weight no matter if you are on -CAL. The body will try to store everything you eat into fat or energy to your body and not to focus on burning excess fat that you have. this will happend if u got low Leptin . Leptin is high before u eat your first meal of the day. This is why 16:8 fasting and 5:2 diet works so well without lifting wieghts or running or doing HIIT. Junk food has only proven to be bad for overweight people . Not for an athletic body = he will burn the cal away even if it is suger in it. My best tip is: Start running 5 min and walk 1 and run 5, thats day 1. Then day 2 do the same and rest day 3 and repeat and for every weak do not try to run 5 km or 10 km , thats not the point. The main point is to boost your metabolism. One more problem people have when they workout is the ( After food Cravings ) Your blood suger is low and you eat anything. The best thing is the buy Gainer powder and take 1/2 of the shake before the run and after . Then u will see that your not that hungry and can focus and making pasta and some good tona to it. My main point is that losing weight is about your hormones and u will get those in place by running, nothing else. Peace and good luck :P
Change "net energy balance" to "fat energy balance", and it all makes sense! Since carbs are not converted to fat under nomal circumstances and amino acids should never be a significant source of energy, it comes down to fat energy balance.
This is not completely wrong but a serious oversimplification. The body handles different types of macronutrients differently, depending on many factors, including the macronutrient ratio. For instance, you will lose body fat while eating a surplus of total calories as long as more fat calories are burnt off than are consumed. There are also factors like insulin or glucagon secretion.
In fact, your basal metabolic rate should not depend on your weight since body fat is not a very active tissue and does not require much energy to be maintained. If your BMR goes down while you are losing weight, you are losing or shrinking metabolically actice tissue (e.g. muscle), and that means that you are doing something seriously wrong and are causing what is called metabolic damage!
During healthy weight loss, your BMR and fitness level should go up and you should feel much more energetic. You should gain a certain amount of metabolicaly active tissue or at least not lose any while the fat is burnt off. This requires a steady supply of carbohydrate calories (almost no conversion to fat) along with an eating and exercising regimen that is designed to encourage glucagon secretion/lipolysis in the presence of enough glycogen to prevent the body from lowering its BMR.
This is how you lose lots of body weight while feeling amazing all the time. I got rid of ~70 pounds myself.
In that scenario you lose weight until your body has reached its ideal body fat percentage (men: 5-10%). At that body fat percentage, lipolysis decreases somewhat as the body becomes more reluctant to burn fat and weight loss slows down, leaving you typically at a very healthy weight in the lower normal range.
It almost makes sense on paper, but it's totally crap. There are too many variables. You have to adjust both diet and exercise. Continuing to eat an excessive amount of junk and just going for a walk every day ISN'T a recipe for success.
Here's the truth:
1 - You exercise your way to fitness.
2 - You diet your way to the correct weight.
It's encapsulated in the saying: eat less, exercise more.
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