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I actually tried this and it didn’t work for me. My weight stayed the same. Maybe my body is just hopeless. Is there actual evidence that this is generally eff

I actually tried this and it didn’t work for me. My weight stayed the same. Maybe my body is just hopeless. Is there actual evidence that this is generally effective?

diob 4y ago
There was a post last week where this was debunked. That said, I do hit for the cardio benefits of improving myself instead of thinking it's a weight loss miracle. Almost always I've found the key to weight loss is eat less, nothing to do with working out (so long as you do actually work out a bit).
- Terretta 4y ago
  The research I've seen "debunking" this have failed to start with people capable of HIIT, failed to prove they are going anaerobic, or failed to strictly follow the "Tabata interval" regime that was originally proven to work. https://www.elevaterope.com/tabata-intervals/ https://www.elevaterope.com/tabata-intervals/ When I originally came across Tabata in mid 2000s, nobody said it worked for BMI adjustment. The research was around whether you had to exercise for hours to build endurance. It was reasonably conclusive you could build endurance using this mechanism. The contemporary research suggested the endurance came from different metabolic processes becoming accessible, and that Tabata style HIIT kicked that in.
  - scarmig 4y ago
    The vast majority of so-called "HIIT" style training classes and protocols fall far short of Tabata intervals. That doesn't undermine Tabata, but you also can't no-true-Scotsman all the protocols that claim to be HIIT and don't offer the same results.
cycrutchfield 4y ago
Weight loss is like 80% from the kitchen, maybe 20% from the gym. Point being, if you just work out a little bit more you're probably also eating more as well.
- stevesimmons 4y ago
  I can only reliably lose weight when I increase my level of exercise. If that weight loss is 100%, I suspect it breaks down as: * +40% - weight loss from burning more calories * -20% - weight gain from eating more due to doing more sport * +40% - less snacking from being away from food sources for more hours * +20% - being more conscious of fitness and weight and being more disciplined about food
malfist 4y ago
Weightloss is made in the kitchen, not the gym. It's really really hard to burn more calories than you eat. That extra donut or candy bar you had? That's an hour or so on a treadmill. The good news is that almost all diets work, find one you can stick to and stick to it. You should see results. It's not a fast process though. It didn't take a week or a month to put on that weight, it's not going to take a week or a month to get rid of it. Me personally, the weight watchers tier with the weekly call with a coach was immensely helpful for me, but there's all kinds of other diets you can try.
- Terretta 4y ago
  Yes, this is the conventional wisdom, and 100% also works. Put simply, "to lose weight, eat less." Cutting out something specific without replacing it can work wonders. For instance, cut out sugar water (soda) and do not replace it with anything. You don't need to count calories, you will take in fewer of them, and you will lose weight. > "it's really hard to burn more than you eat" Yes, flip side is "or burn more" which, 100% agree, is incredibly difficult. As I noted, most people don't have the will to make themselves feel sick from anaerobic effort.

I actually tried this and it didn’t work for me. My weight stayed the same. Maybe my body is just hopeless. Is there actual evidence that this is generally effective?

diob 4y ago

There was a post last week where this was debunked. That said, I do hit for the cardio benefits of improving myself instead of thinking it's a weight loss miracle. Almost always I've found the key to weight loss is eat less, nothing to do with working out (so long as you do actually work out a bit).

Terretta 4y ago
The research I've seen "debunking" this have failed to start with people capable of HIIT, failed to prove they are going anaerobic, or failed to strictly follow the "Tabata interval" regime that was originally proven to work. https://www.elevaterope.com/tabata-intervals/ https://www.elevaterope.com/tabata-intervals/ When I originally came across Tabata in mid 2000s, nobody said it worked for BMI adjustment. The research was around whether you had to exercise for hours to build endurance. It was reasonably conclusive you could build endurance using this mechanism. The contemporary research suggested the endurance came from different metabolic processes becoming accessible, and that Tabata style HIIT kicked that in.
- scarmig 4y ago
  The vast majority of so-called "HIIT" style training classes and protocols fall far short of Tabata intervals. That doesn't undermine Tabata, but you also can't no-true-Scotsman all the protocols that claim to be HIIT and don't offer the same results.

cycrutchfield 4y ago

Weight loss is like 80% from the kitchen, maybe 20% from the gym. Point being, if you just work out a little bit more you're probably also eating more as well.

stevesimmons 4y ago
I can only reliably lose weight when I increase my level of exercise. If that weight loss is 100%, I suspect it breaks down as: * +40% - weight loss from burning more calories * -20% - weight gain from eating more due to doing more sport * +40% - less snacking from being away from food sources for more hours * +20% - being more conscious of fitness and weight and being more disciplined about food

malfist 4y ago

Weightloss is made in the kitchen, not the gym. It's really really hard to burn more calories than you eat. That extra donut or candy bar you had? That's an hour or so on a treadmill. The good news is that almost all diets work, find one you can stick to and stick to it. You should see results. It's not a fast process though. It didn't take a week or a month to put on that weight, it's not going to take a week or a month to get rid of it. Me personally, the weight watchers tier with the weekly call with a coach was immensely helpful for me, but there's all kinds of other diets you can try.

Terretta 4y ago
Yes, this is the conventional wisdom, and 100% also works. Put simply, "to lose weight, eat less." Cutting out something specific without replacing it can work wonders. For instance, cut out sugar water (soda) and do not replace it with anything. You don't need to count calories, you will take in fewer of them, and you will lose weight. > "it's really hard to burn more than you eat" Yes, flip side is "or burn more" which, 100% agree, is incredibly difficult. As I noted, most people don't have the will to make themselves feel sick from anaerobic effort.