3 ms·

> Studies show that exercise doesn't help you lose any appreciable amount of weight. It's good for you and you should do it, but it doesn't help with weight los

by ajuc 3y ago

> Studies show that exercise doesn't help you lose any appreciable amount of weight. It's good for you and you should do it, but it doesn't help with weight loss. Depends on your definition of appreciable. I started measuring calories in vs out in 2021, lost ~25 kg since then (OK I lost almost 40 kg since then but I bounced back a little). I have a pretty good idea by now how much calories I burn by walking and biking (about 60 kcal per km walked, about 30 kcal per km biked). It might seem low, but in that time I walked over 7km a day on average and biked over 5 km a day (mostly big trips on weekends + some walking on work days). At my weight and intensity that's ~500 kcal deficit per day. Makes it much easier to stay in the negatives.

arcticbull 3y ago
You may have started bouncing back because studies show that your BMR will drop by as much as 17% below the baseline expectation for someone of your weight after like 6 months if you're doing caloric restriction dieting. Your 500kcal/day deficit may be zero or negative once you factor that in. Consider reducing your intake to 500kcal/day below 80% of the expected BMR for someone of your weight and see if you return to your original trajectory. It's called adaptive thermogenesis. See Figure 1 and Table 1 in [1]. [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9036397/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9036397/
- ajuc 3y ago
  My bouncing back is entirely explained by caloric intake ;) I've had "cheat months". I simplified it, I was bouncing up and down several times, I started at 130 kg, went to 100 kg pretty quickly, dipped to 90 kg twice (both times on backpacking trips BTW), and now I'm oscillating between 100 and 105 roughly. My goal is 85-90 and I'll get there eventually.
  - arcticbull 3y ago
    It might be, but it might not entirely be. That's the thing, there's more to this. The reality is weight loss should be a long-term thing, and you should be sustaining it years later without issue if popular narrative is to be believed. I'm not really even commenting on individual cases, just sharing what I've dug up because based on what's going on around us, it's clear the approach we're taking is completely failing us - and we're really just not that alarmed about it. Any time I've tried to dig up studies that support the commonly prescribed approach I've failed. Good luck!!

by ajuc 3y ago

arcticbull 3y ago

You may have started bouncing back because studies show that your BMR will drop by as much as 17% below the baseline expectation for someone of your weight after like 6 months if you're doing caloric restriction dieting. Your 500kcal/day deficit may be zero or negative once you factor that in. Consider reducing your intake to 500kcal/day below 80% of the expected BMR for someone of your weight and see if you return to your original trajectory. It's called adaptive thermogenesis. See Figure 1 and Table 1 in [1]. [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9036397/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9036397/

ajuc 3y ago
My bouncing back is entirely explained by caloric intake ;) I've had "cheat months". I simplified it, I was bouncing up and down several times, I started at 130 kg, went to 100 kg pretty quickly, dipped to 90 kg twice (both times on backpacking trips BTW), and now I'm oscillating between 100 and 105 roughly. My goal is 85-90 and I'll get there eventually.
- arcticbull 3y ago
  It might be, but it might not entirely be. That's the thing, there's more to this. The reality is weight loss should be a long-term thing, and you should be sustaining it years later without issue if popular narrative is to be believed. I'm not really even commenting on individual cases, just sharing what I've dug up because based on what's going on around us, it's clear the approach we're taking is completely failing us - and we're really just not that alarmed about it. Any time I've tried to dig up studies that support the commonly prescribed approach I've failed. Good luck!!