5 ms·

This. As an untrained person, you can go for a walk with a 90 bpm heart rate and lose a lot of weight and gain strength and endurance. The psychology is way mo

by WA 4y ago

This. As an untrained person, you can go for a walk with a 90 bpm heart rate and lose a lot of weight and gain strength and endurance. The psychology is way more important for the average person than an optimal training: do something you enjoy doing several times a week.

maccard 4y ago
> you can go for a walk with a 90 bpm heart rate and lose a lot of weight A 1 hour brisk walk is roughly 400 calories, which is roughly the same as a 5k run, not eating a Starbucks muffin, or not eating half a small pizza. Exercise, even light walking is incredibly beneficial, but you won't lose any weight doing so. Weight is lost in the kitchen.
- orwin 4y ago
  But the muscle mass will rise your metabolic consumption. You can loose all your extra weight in the kitchen. Nevertheless, doing a sport help, a lot. I lost 15kg just by changing my eating habits (over 3 years). But the last mile is really hard to get to without exercises. I'm a sailor, but i only get to windsurf/kayak/so catamaran during summer, where i loose ~5kg i immediatly gain over the autumn-winter period. Doing a new, indoor sport did help a lot. This year, even though i only started in February, i already have my weight of October (when i usually stop enjoying myself on the water)
  - maccard 4y ago
    > But the muscle mass will rise your metabolic consumption. Losing weight doesn't have to increase muscle, you might be trying to just actually lose weight. Also, the actual difference unless you replace an enormous amount of your mass with muscle (which unless you're doing an incredible amount of lifting you won't be doing), ends up being in the region of 1-200 calories per day, which is the difference between having a chocolate bar with your tea in the morning. > But the last mile is really hard to get to without exercises The last mile is the same as the previous mile. The difference is that many people realise that losing weight isn't the entire story, and the last mile is no longer about losing weight it's about gaining muscle, and _that_ requires exercise. As I said, exercise is incredibly important, you'll look better you'll feel better, you'll sleep better, but you won't lose weight unless you're running 10k every day _and_ not eating any more to compensate for it.
    - Someone 4y ago
      > Also, the actual difference unless you replace an enormous amount of your mass with muscle […] ends up being in the region of 1-200 calories per day, which is the difference between having a chocolate bar with your tea in the morning. If you’re middle-aged (-ish) and healthy, overweight, but not obese, what made you overweight likely is a gain of, ballpark, 3 grams a day (that’s about a kg a year, or 10kg/decade, 30kg between the age of 20 and 50) There’s about 7,700 kilocalories in a kg of body fat, so preventing that slow but steady weight increase only takes eating about 25kCal less per day or burning 25kCal more. It doesn’t take much exercise to get there.
    - mtVessel 4y ago
      > The last mile is the same as the previous mile. Is it, though? Maybe from a biological perspective, but definitely not in terms of lifestyle. The times I've needed to lose weight, the first few pounds came off easily, because I usually just need to clean up a few bad habits. But then I typically settle in to a set point that's still above a healthy weight. At that point, further reductions require more and more calorie micromanagement.
- asdff 4y ago
  Of course you lose weight exercising. You've said it yourself, an hours walk is half a small pizza worth of calories you've just exhaled. Those 400 calories don't come from nowhere. If you don't change your diet at all and start removing 400 calories from the equation a day, of course you will see your weight drop. If you start adding 400 calories your weight goes up. People think there are a lot of factors at play that have a significant effect on weight, but unless you have a parasite in your gut, those factors pale in comparison to basic thermodynamic principles of energy into the system equaling energy lost to the system via work and heat. You can't violate the laws of physics.
  - amanaplanacanal 4y ago
    Yes but… homeostasis is a thing. If you expend more energy, your body is going to try to make it up somehow, either by making you hungrier, or by making you expand less energy elsewhere.
    - asdff 4y ago
      So then the trick is when you take up a workout regimen to not overeat and regain all the calories you lost to work and heat

by WA 4y ago

maccard 4y ago

> you can go for a walk with a 90 bpm heart rate and lose a lot of weight A 1 hour brisk walk is roughly 400 calories, which is roughly the same as a 5k run, not eating a Starbucks muffin, or not eating half a small pizza. Exercise, even light walking is incredibly beneficial, but you won't lose any weight doing so. Weight is lost in the kitchen.

orwin 4y ago
But the muscle mass will rise your metabolic consumption. You can loose all your extra weight in the kitchen. Nevertheless, doing a sport help, a lot. I lost 15kg just by changing my eating habits (over 3 years). But the last mile is really hard to get to without exercises. I'm a sailor, but i only get to windsurf/kayak/so catamaran during summer, where i loose ~5kg i immediatly gain over the autumn-winter period. Doing a new, indoor sport did help a lot. This year, even though i only started in February, i already have my weight of October (when i usually stop enjoying myself on the water)
- maccard 4y ago
  > But the muscle mass will rise your metabolic consumption. Losing weight doesn't have to increase muscle, you might be trying to just actually lose weight. Also, the actual difference unless you replace an enormous amount of your mass with muscle (which unless you're doing an incredible amount of lifting you won't be doing), ends up being in the region of 1-200 calories per day, which is the difference between having a chocolate bar with your tea in the morning. > But the last mile is really hard to get to without exercises The last mile is the same as the previous mile. The difference is that many people realise that losing weight isn't the entire story, and the last mile is no longer about losing weight it's about gaining muscle, and _that_ requires exercise. As I said, exercise is incredibly important, you'll look better you'll feel better, you'll sleep better, but you won't lose weight unless you're running 10k every day _and_ not eating any more to compensate for it.
  - Someone 4y ago
    > Also, the actual difference unless you replace an enormous amount of your mass with muscle […] ends up being in the region of 1-200 calories per day, which is the difference between having a chocolate bar with your tea in the morning. If you’re middle-aged (-ish) and healthy, overweight, but not obese, what made you overweight likely is a gain of, ballpark, 3 grams a day (that’s about a kg a year, or 10kg/decade, 30kg between the age of 20 and 50) There’s about 7,700 kilocalories in a kg of body fat, so preventing that slow but steady weight increase only takes eating about 25kCal less per day or burning 25kCal more. It doesn’t take much exercise to get there.
  - mtVessel 4y ago
    > The last mile is the same as the previous mile. Is it, though? Maybe from a biological perspective, but definitely not in terms of lifestyle. The times I've needed to lose weight, the first few pounds came off easily, because I usually just need to clean up a few bad habits. But then I typically settle in to a set point that's still above a healthy weight. At that point, further reductions require more and more calorie micromanagement.
asdff 4y ago
Of course you lose weight exercising. You've said it yourself, an hours walk is half a small pizza worth of calories you've just exhaled. Those 400 calories don't come from nowhere. If you don't change your diet at all and start removing 400 calories from the equation a day, of course you will see your weight drop. If you start adding 400 calories your weight goes up. People think there are a lot of factors at play that have a significant effect on weight, but unless you have a parasite in your gut, those factors pale in comparison to basic thermodynamic principles of energy into the system equaling energy lost to the system via work and heat. You can't violate the laws of physics.
- amanaplanacanal 4y ago
  Yes but… homeostasis is a thing. If you expend more energy, your body is going to try to make it up somehow, either by making you hungrier, or by making you expand less energy elsewhere.
  - asdff 4y ago
    So then the trick is when you take up a workout regimen to not overeat and regain all the calories you lost to work and heat