5 ms·

As a brief counterpoint, for the last few years, I walk at least 5 miles a day (just writing this on the way home from a 15 mile hike), 12 mile cycle commute in

As a brief counterpoint, for the last few years, I walk at least 5 miles a day (just writing this on the way home from a 15 mile hike), 12 mile cycle commute in normal times, don't drink any sugar, eat one meal a day, caffeine/alcohol free and vegan, resting heart rate is 45-50 bpm. I'm 270lbs/5'11" with a bunch of weight related health issues. I do have an appetite, for sure. But careful calorie tracking says I should be at a 1000kcal/day deficit, but my weight is stable. Go figure.

qrbLPHiKpiux 6y ago
If your weight is stable with what you're eating, your calories in = calories out. If nothing changing, you need to change something. You need to do something that burns more calories.
tuatoru 6y ago
Yes, we know next to nothing about nutrition/metabolism, except that people are different. But... Have you tried varying your eating regime? 1000 Cal is a very large deficit. AIUI large Calorie deficits will cause your basal metabolic rate to slow down, and so will long intervals between meals. Your low resting heart rate may be related to a slow basal metabolic rate - one normally only sees 45 bpm in dedicated athletes. Low BMR might mean your deficit is not actually a deficit. (But this is a very weakly reasearched area.) If I were you and wanting to lose weight, I'd try for a daily deficit no greater than 200 Cal (averaged over a week), and eating your daily allotted Calories in four or five small meals spaced a few hours apart. (But, of course, this regime might not work for you either.) I haven't deliberately tried this regime, but I have seen it repeatedly recommended on bodybuilding fora. (And thinking about it, it's approximately what I am doing.) Getting a job in which I stand for nine hours per day (with mild upper body exercise) and am more or less forced to follow that eating regime has resulted in me losing about 7.5% of my body mass over three months. Fat loss will be higher since I have put on some muscle mass in that time. I now consume a little more sugar (in diluted electrolyte drinks) than I did before I started. I'd also note that cycling seems to be ~ 20x lower energy cost per mile than walking. You'd be better off driving to work and adding a mile to your daily walk in the time saved. Edit to add: a hikers' rule of thumb (based on US Army research) is that an extra pound on your feet increases energy expenditure by 5%. Wear heavy boots when walking.
- cameronh90 6y ago
  "Your low resting heart rate may be related to a slow basal metabolic rate - one normally only sees 45 bpm in dedicated athletes" I did consider this. However if I stop exercising, my RHR increases up to about 60 within a month or so. Indeed my exercise HRmax is around 230, which is, as I understand, on the high side. I'm guessing it is still related in some way though because clearly I'm not an athlete. Additionally I have a low respiration rate and sleep a fair amount. My doctor has done a few blood tests and such - and as far as he's concerned, I'm metabolically completely normal with no diabetes or hormonal issues - but on the low side. For example, my thyroid hormone levels are quite low, but still just within the normal range. The doctor suggested that some people's weight issues don't respond all that well to exercise in his experience. He said research in the area was weak, but said it may be due to higher levels of fitness combined with favourable body mechanics in some meaning total energy consumption from exercise didn't amount to much. I come from an extremely athletic family, so it's possible that might have some truth. So for me, perhaps, the adage that you can't outrun a bad diet is even more truthful. "daily deficit no greater than 200 Cal" To do this (on paper), I'd have to eat a lot more than I'm able to, or cut down exercise. What I might do is try and get booked in for one of those metabolic studies after Covid, to actually accurately calculate my cycling/walking/resting energy consumption. That way I should be able to accurately calculate what exactly a 200kcal deficit really is for me. Thermodynamically, I must not be at a calorie deficit or else I'd lose weight. I'm just not exactly sure where my calculations could be so wrong. > Getting a job in which I stand for nine hours per day (with mild upper body exercise) I would love this. On holidays and such, I spend at least 10hrs a day active, and I feel a ton better. Back pain disappears, etc. Unfortunately not too easy with programming. I tried a standing desk and found it didn't really work for me. Might try a treadmill desk, but I can totally see myself getting a head injury from that! " I'd also note that cycling seems to be ~ 20x lower energy cost per mile than walking. You'd be better off driving to work and adding a mile to your daily walk in the time saved." Definitely true per mile, but per hour, cycling should be more energy intensive than walking (but less than running). Certainly I spend longer with my heart rate above 180 when cycling, and feel more exhausted after. Metabolic study is the only way to confirm it for me though. It's sort of irrelevant anyway because bicycle is the quickest way to get to work for me and I don't own a car.
nradov 6y ago
I don't know your personal situation but most people underestimate their caloric intake. They don't weigh portions, or forget to count snacks and beverages. It's also possible that your insulin response is messed up. This Peter Atria Drive podcast has an excellent explanation of the biochemistry which prevents some people from losing fat, and treatments which usually work. https://peterattiamd.com/ama22/ https://peterattiamd.com/ama22/
- cameronh90 6y ago
  I don't snack or drink calories. However yeah there may be some systemic issue affecting how I'm measuring calories, it's just hard to figure out what that might be. As far as blood tests show, my insulin/glucose/hb1ac/etc. is all essentially optimal. Indeed, better than one might expect for a man of my rotundity. Thyroid is lower than average, but not outside of normal range. I'll check out the podcast, thanks.

qrbLPHiKpiux 6y ago

If your weight is stable with what you're eating, your calories in = calories out. If nothing changing, you need to change something. You need to do something that burns more calories.

tuatoru 6y ago

Yes, we know next to nothing about nutrition/metabolism, except that people are different. But... Have you tried varying your eating regime? 1000 Cal is a very large deficit. AIUI large Calorie deficits will cause your basal metabolic rate to slow down, and so will long intervals between meals. Your low resting heart rate may be related to a slow basal metabolic rate - one normally only sees 45 bpm in dedicated athletes. Low BMR might mean your deficit is not actually a deficit. (But this is a very weakly reasearched area.) If I were you and wanting to lose weight, I'd try for a daily deficit no greater than 200 Cal (averaged over a week), and eating your daily allotted Calories in four or five small meals spaced a few hours apart. (But, of course, this regime might not work for you either.) I haven't deliberately tried this regime, but I have seen it repeatedly recommended on bodybuilding fora. (And thinking about it, it's approximately what I am doing.) Getting a job in which I stand for nine hours per day (with mild upper body exercise) and am more or less forced to follow that eating regime has resulted in me losing about 7.5% of my body mass over three months. Fat loss will be higher since I have put on some muscle mass in that time. I now consume a little more sugar (in diluted electrolyte drinks) than I did before I started. I'd also note that cycling seems to be ~ 20x lower energy cost per mile than walking. You'd be better off driving to work and adding a mile to your daily walk in the time saved. Edit to add: a hikers' rule of thumb (based on US Army research) is that an extra pound on your feet increases energy expenditure by 5%. Wear heavy boots when walking.

cameronh90 6y ago
"Your low resting heart rate may be related to a slow basal metabolic rate - one normally only sees 45 bpm in dedicated athletes" I did consider this. However if I stop exercising, my RHR increases up to about 60 within a month or so. Indeed my exercise HRmax is around 230, which is, as I understand, on the high side. I'm guessing it is still related in some way though because clearly I'm not an athlete. Additionally I have a low respiration rate and sleep a fair amount. My doctor has done a few blood tests and such - and as far as he's concerned, I'm metabolically completely normal with no diabetes or hormonal issues - but on the low side. For example, my thyroid hormone levels are quite low, but still just within the normal range. The doctor suggested that some people's weight issues don't respond all that well to exercise in his experience. He said research in the area was weak, but said it may be due to higher levels of fitness combined with favourable body mechanics in some meaning total energy consumption from exercise didn't amount to much. I come from an extremely athletic family, so it's possible that might have some truth. So for me, perhaps, the adage that you can't outrun a bad diet is even more truthful. "daily deficit no greater than 200 Cal" To do this (on paper), I'd have to eat a lot more than I'm able to, or cut down exercise. What I might do is try and get booked in for one of those metabolic studies after Covid, to actually accurately calculate my cycling/walking/resting energy consumption. That way I should be able to accurately calculate what exactly a 200kcal deficit really is for me. Thermodynamically, I must not be at a calorie deficit or else I'd lose weight. I'm just not exactly sure where my calculations could be so wrong. > Getting a job in which I stand for nine hours per day (with mild upper body exercise) I would love this. On holidays and such, I spend at least 10hrs a day active, and I feel a ton better. Back pain disappears, etc. Unfortunately not too easy with programming. I tried a standing desk and found it didn't really work for me. Might try a treadmill desk, but I can totally see myself getting a head injury from that! " I'd also note that cycling seems to be ~ 20x lower energy cost per mile than walking. You'd be better off driving to work and adding a mile to your daily walk in the time saved." Definitely true per mile, but per hour, cycling should be more energy intensive than walking (but less than running). Certainly I spend longer with my heart rate above 180 when cycling, and feel more exhausted after. Metabolic study is the only way to confirm it for me though. It's sort of irrelevant anyway because bicycle is the quickest way to get to work for me and I don't own a car.

nradov 6y ago

I don't know your personal situation but most people underestimate their caloric intake. They don't weigh portions, or forget to count snacks and beverages. It's also possible that your insulin response is messed up. This Peter Atria Drive podcast has an excellent explanation of the biochemistry which prevents some people from losing fat, and treatments which usually work. https://peterattiamd.com/ama22/ https://peterattiamd.com/ama22/

cameronh90 6y ago
I don't snack or drink calories. However yeah there may be some systemic issue affecting how I'm measuring calories, it's just hard to figure out what that might be. As far as blood tests show, my insulin/glucose/hb1ac/etc. is all essentially optimal. Indeed, better than one might expect for a man of my rotundity. Thyroid is lower than average, but not outside of normal range. I'll check out the podcast, thanks.