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.



  • [GMS]ThisVileKingdom2

    eat less move more…simple

    • Martin W

      I absolutely agree that you have to change your diet permanently and forever. Food restriction just does not work.

      Exercise does not work either.
      50 years ago, we used to have a saying: I will go for a walk to get an appetite. Exercise will increase your appetite.

      I am not saying that exercise is wrong! Not at all. I am just saying that it just does not work for weight loss because the appetite increase is so much greater than the benefit of the calories burned.

      We should exercise more, agreed. But studies seem to indicate that it is the obesity that causes people to be inactive… not the other way around.

      And yes, sugar is probably the bane of modern man. Sweets are not ok at all.

    • aeneas4dido

      +Martin W Sure, and the universe is a few thousand years old. We could all pray for weight loss, works well.

    • KnuNetzer

      I find exercise often kills my appetite so…?

    • Martin W

      That is really good for you. It just does not apply for the vast majority of mankind.

    • KnuNetzer

      +Martin W ok. Probs needs more study. Must be a reason or method somewhere. Different food types and insulin might be something of note.

  • Toyboat Toyboat

    Informative and easy to understand. A+

  • Patrick Ryan

    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..

    • Dah pha

      +Patrick Ryan Try going out for an hour walk 18 – 20 hours into a fast, you have nothing else to burn. 😛

  • Danguardace17

    This is useless if you want to lose weight search the Videos of Dr Jason Fung or Daniel Pompa. Weight loss is a hormonal issue as much as it is an energy one.

    • MWB Gaming

      i trust the proven laws of thermodynamics more than some psuedo science

      you still didnt explain how i am wrong

    • ganthore

      Calories in vs Calories out. It is that simple.

    • MWB Gaming

      thats what i tried explaining but hes just an idiot

    • megaman9990

      Under normal circumstances, hormonal issues can be corrected through a healthy diet. Nutrition is everything.

    • MWB Gaming

      even with hormonal or glandular issues
      your body will be forced to burn fat for energy if there is not enough energy coming in to fuel itself resulting in weight loss

  • Pimpdamere

    Loss FAT. Keep Muscles.

  • Kevin Kev

    OMG this video was so easy to understand A+

  • ThatsRight

    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.

  • Richard Evans

    ok, i doubled my BMR , Dropped my exercise , and lose 8 pounds a month, watched for the comedy value, lol

  • Richard Blum

    Reversing Insulin resistance is the answer to losing weight, not an increase in exercise.

  • Dan Huynh

    very well explained. Thank you so much

  • eddebrock

    This is why I don’t exercise, clearly it’s not good for you!

  • tsar70s

    all fun and games but calories are not calories just like fats are not fats

  • Citizen T

    Does 1 kilocalorie = 1 calorie mentioned in this presentation, or kilocalorie = 1,000 calories?

  • Caleb Knibbs

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

  • Michael Eng

    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.

  • Muhammad Yasser

    how about if we gain muscle and the same burn fat(watch diet like control carb intake) is plateau problem can be solved? because our bmr not go lower?

  • Robis9267

    This is just false. Body is BIOCHEMICAL and PHYSIOLOGICAL mechanism, not PHYSICAL. This theory does not work. What works is intermittant fasting and ketogenic diet.

  • Mohamed Laalej

    exercise hard , low carbs diet , ( no process food ) you’ll see fast results it worked for me

  • Just Joshing You Fam

    I prefer carb cycling

  • Aman Deep singh jasrotia

    soo good vedio