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How Does Exercise Impact Weight Loss?

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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.


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  1. 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.

  2. Nice explanation, also calories intake might matter in a way but not all foods should be treated equally when it comes to calories consumption, again we cant totally disregard calories but 100 calories Doughnut is not the same as 100 kals of broccoli when inside the body, this is a physiologically process and hormones play a huge role. Insulin spikes high when eating a Doughnut and not so much when ingesting broccoli. In the presents of insulin the body cant burn fat. Just saying 😉

  3. More Americans need to watch this….can't out-train a bad diet.

  4. Do high intensity workouts. Build muscle. This not only raises calories but also muscles are energy hungry and will increase your energy expenditure.

  5. How do I lose belly rolls?

  6. Its been almost 2 weeks and ive only dropped 6 pounds how can i loose more

  7. This isn't always true though.. Every time I hit a platue I have to up my calorie intake or I won't lose weight again.. I started my diet at 1200 calories then I had to go up to 1300 to lose weight again then my next platue I had to eat 1400 calories again to keep losing weight now I'm at 1500 calories after another platue I'm doing it all backward though I should have started at 1700 and kept going down by 100 but because I do intermittent fasting and have reached one meal a day along with walking a few hours a day and doing a few HIIT work outs I burn over 2-3000 calories a day but only eat 1500

  8. Low thyroid messes with the equation

  9. Splendid Video!I really love it! It assisted me a lot!

  10. Just the fact about weight loss that most people can't accept it

  11. 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 ☹️

  12. Why they gotta glaze the fat guys ass like that

  13. Today I didn't eat six donuts, and that's the equivalent of six hours of walking. But I'm still fat. Also, why is "maintenance" characterized by slow weight gain? Why would they leave that unexplained?

  14. Basically
    Eat less(healthier) = Workout less
    Eat more(unhealthy) = Workout more intense

  15. Who eats honey glazed donuts? What about chocolate glazed 😔

  16. Don’t feel sorry about ur self .. men only have 1 layer of fat on the other hand women have 3 layers of fat .. if women had 1 layer of fat .. every women will get fat .. so don’t let girls judge u .. hit em wit da fax

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

  18. Activity will lead to weight lossss

  19. They should just make a montb dedicated to fitness where every fast food place is closed for the month and fitness objects are reduced prices

  20. Whats annoying is if you need to lose weight you need to exponentially increase working out. Maintaining the same work out will actually make ypu gain weight again…. Like what

  21. Damn I feel like I am being in school watching this video

  22. Yeah I’m just hit my plateau, stuck between 208-200

  23. 5 hours of moderate walking wuold burn at least everything consumed!

  24. also to help. is to start program very easy and simple and as u ajust increase speed then after while increase time and really start eating low carb diets with high heathly fats and do weight training 3 times a week. but my point start with one thing at a time and everyone is going to start at different levels no matter how out of shape u are or having health problems is never to late to start and if its only walking for 15 minutes a day its a start

  25. It is actually worse than this. If you eat that donut, your body will absorb those 300 calories much faster than if they were interleaved with fibers such as in an apple, and creates a sugar peak that develops insulin resistance and makes you hungry shortly after eating. And high insulin peaks lead to developing insulin resistance which basically makes you more prone to store what you eat as fats rather than available energy, making you less energetic and more hungry. So it's not as simple as a game of intake – expenditure of just calories. It goes much, much deeper than that.

  26. 1 donut=1 hour of walking, I had two slices of loaded pizza, tonight,likely 3 hours to burn. Sounds right.

  27. Nothing was said about fat weight versus muscle weight. If you walk 30-60 minutes per day and your diet doesn't change, you should see a difference in muscle tone and decrease in inches.

  28. Ok I have a problem and I need help. I am 14 and 230lbs. OBESE. But, it isnt that simple. About 2 years ago I was around 175 and 5'6, so not OBESE, but I was still overweight and I was getting bullied. I started going on a diet and exercising every day, but I still was getting called names. After about a month where I had lost 5 pounds in a healthy way, my best friend made fun of me behind my back about my weight. So I stopped eating…. for a year. I was FINALLY a normal weight! Everyone around me was telling me to eat. I was anorexic, but I looked completely normal. I started getting treatment and I wasn't allowed to go on the scale. I could see I was getting bigger. Even though I wasn't overeating or anything. I was only eating like 100 calories a day. I recovered for like 4/5 months. And nowwwww I am obese. And the only way i can loose weight is by completely starving myself. HELP ME. My metabolism is ruined.

  29. i had a gastric bypass (goverrnent funded bc im on disability because of addiciton depression) but i gained all the weight back in 14 months. is there any other operations ishould be considering? my disability prevents me from working out too so it needs ot be somehting ik dont put eeffort it and something the govertnmernt will pay for tghanks

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

  31. sigh average ppl are so unfit


  33. I eat two meals a day, and walk twice a day (I have dogs so I have to go for a walk every day anyway)

  34. none of this works after 60

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

  36. So that's what I look like in animation.

  37. Simple, lower calorie intake and increase exercise for 2-4 months, then decrease calorie intake further and increase exercise. Continue the cycle until you are at your desired weight.

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