Running is exercise.
Running 1600 meters, on average, burns 124 calories for a man. ("Energy Expenditure of Walking and Running", Syracuse Uni study). This only takes a few minutes.
Even if a person is taking in massively more calories than their body needs -- let's say, overeating by 1000 calories a day -- they could burn it all off with a few miles of jogging. Increase the amount of running they do still further, and you won't find anyone who will seriously suggest that they won't get thinner.
Or how do you think that cross-country runners got so skinny?
Olympic marathoners?
...
So ...
Exercise CAN make you thin; thus, the statement that it won't is incorrect.
Weight loss programs have to focus on preempting and managing appetite. There's a wealth of studies connecting exercise to increased appetite (c.f. OP), especially focused, running-at-the-gym, doing-penance-for-those-donuts exercise. (Low-level activity—walking around, say—doesn't seem to provoke the same uptick in hunger. But it also burns way, way less calories.)
Your counterfactual assumes that the runner isn't more likely to eat an additional 2,000 calories, which is to say, they're already managing their appetite. If you can manage your appetite, then go for a goddamn run already. You'll be happier for it. If you're not managing your appetite, work on that—exercise will not help you lose weight until you do.
There's a great book—The End Of Overeating—which details the intersection of modern food science, evolutionary psychology, cognitive psychology, and human physiology. If you're interested, give it a go.
(BTW, bringing up elite athletes doesn't help the discussion—elite athletes regularly have 1.5-2 times the VO² max of even extremely fit people. Hell, five-time Tour de France winner Miguel Indurain could circulate 7L of oxygenated blood per minute compared with the 5-6L of his competitors and 3-4L for the fitter of us regular people. Human physiology has a statistical distribution, and bringing up people many standard deviations from the mean doesn't help any of us regular schmucks. My mutant power certainly does not involve my metabolism.)
Yes, it is VERY difficult to out-train a bad diet. There is an example I use with friends, which is if you drink 5 pints of beer, you'll need to run 10 miles to burn that off (really). Have a pizza or a kebab on the way home, another 10 miles. Have a fry-up for breakfast, another 10 miles. So even if you ran a Marathon tomorrow, with your hangover, you've still gained fat from one Friday night. And you're doing again on Saturday night too.
On the subject, of athletes, everyone at the top of any sport is a genetic freak. That's not to disparage the effort they put in. But hey, Michael Phelps didn't get his extraordinarily long armspan from training. He didn't get his flipper-shaped feet from training. He was born with them. And he was born with an extraordinary metabolism too.
I assume by calories you mean kilocalories in which case you are probably looking around 1000 KJ (kilojoules) for two slices of toast with Nutella. That's around 239 (kilo)calories.
At the true elite level Michael Phelps is fueled by 12,000 calorie a day diet, eating that much food just hard. Think 60 Twinkies a day plus a 3000 calorie diet.
But even 1/2 that and most people would still have problems keeping up for months at a time. The average human body could do 8 hours of exercise a day 7 days a week for years after training. So we don't really need to look at the true extremes of human capability to find a level of exercise that will balance all, but the most ridicules diet.
PS: If you are going to work a desk job, then nights and weekend exercise is not going to cover a horrible diet.
All it claims is that inside the article is an explanation of why exercise will not make you thin. Which there is. Even if you disagree with it, there is still one. Even if it was "because exercise has 8 characters and words with 8 characters are bad" it would still be an accurate title.
It's not a lie or a blatant lie.
My guess is that the causation is reversed. Skinny people find running more enjoyable. I used to enjoy running cross-country when I was younger. As I've gotten older, I've filled out. I'm not fat, but I'm no longer thin and scrawny. As a result, I find running much more straining. I can feel it pound away on my knees, and I tend to get shin splints pretty quickly. So now I no longer run. I enjoy exercise - biking, soccer, etc. - but pounding pavement for 3 miles a day is no longer enjoyable.
Exercise CAN make you thin; thus, the statement that it won't is incorrect.
The article does not claim exercise can't make you thin. It claims it won't make you thin. No matter how many calories you burn, your body will send you overwhelming urges to eat more, to compensate for the lost calories. These urges - known as hunger - are incredibly difficult to resist, and thus you will not get any thinner.
Eight miles is more than a couple.
At a leisurely 10 minutes per mile, that's 1.3.. hours of running. Well, overeating by a thousand calories is a lot.
But even assuming you burned 0 other calories, still, the argument holds.
You can, indeed, get thin by exercise.
If one stubbornly insisted on ONLY getting thin by running, and steadfastly refused to take responsibility for what went into one's piehole, STILL -- it would be possible, if perhaps impractical, depending on just how irresponsible one's eating habits were and how much free time they had to exercise.
But plenty of people get up early enough, for instance, to run for an hour. So it's not only doable, but EMINENTLY doable.
Basically, if someone runs a few miles, they will reward themselves with a treat that negates or even overcompensates for the calories expended. Failing that, they will do less physical things later in the day... sit and watch TV instead of working in the garden for example.
Sure, some people have the willpower to go for a run and not eat more to compensate, but the majority of people do not. Any those that do might not even notice that they decrease later exertions to compensate.
The title is misleading. Of course, just exercise, or just diet, is not going to get you very far. It has to be both together.
The author might be better off by giving away his bathroom scale and thinking about his body as a system.
"According to calculations published in the journal Obesity Research by a Columbia University team in 2001, a pound of muscle burns approximately six calories a day in a resting body, compared with the two calories that a pound of fat burns. Which means that after you work out hard enough to convert, say, 10 lb. of fat to muscle — a major achievement — you would be able to eat only an extra 40 calories per day, about the amount in a teaspoon of butter, before beginning to gain weight."
This is a problem for a lot of people especially for men, who tend to build a lot of muscle as they exercise. Focusing on weight will mislead you and set yourself up for disappointment. A better solution is to take a front and side photo of yourself once a month to compare physical transformation.
"If you eat 2,700 calories per day, that's roughly 1 million per year, 10 million in a decade. ~12 tons of food in a decade. To maintain your bodyweight to within 5lbs in a decade would require an accuracy of 0.1% in your calorie counting. Under this model, the question isn't why do people get fat, it's how does anyone avoid it?" - Gary Taube's Big Fat Lies lecture.
The value of muscle mass is that it buffers glucose and insulin. Muscle forms and stores glycogen that would otherwise go right to fat cells. These glycogen stores then also help control appetite, fending off acute snack attack hunger pangs that a scrawny person accustomed to a high carb diet gets when blood sugar wanes.
I've been losing about 1/2 pound per week for most of this year, while spending about a half hour per day in the pool, and maybe another hour on the basketball court.
I took a two weeks off and went to France on vacation. I ate a bunch of great food (though never "stuffing" myself). I walked around to visit museums. I never thought about fitness. I lost 5 pounds in the two weeks.
There's probably a few reasons why this happened. I was on vacation, so there was no stress-triggered eating. I was getting lots of low-intensity exercise that burned calories without stimulating hunger. I was eating slowly, savoring the tastes of the different foods I was trying. I'm trying to bring these lessons back with me.
The way to lose fat is with intense and brief exercise, like weight circuit training with no rest between sets, on an empty stomach a couple times a week.
Acute exercise in the fasted state, compared with the carbohydrate-fed state, for a given exercise intensity and duration, stimulates the oxidation of fatty acids from both intramyocellular (16) and peripheral (17) fat depots. doi:10.1152/japplphysiol.01195.2007
Related: Short fast sprints 'cut' diabetes http://news.bbc.co.uk/2/hi/uk_news/scotland/edinburgh_and_ea...
Brief intense training decreases insulin sensitivity, which leads to less fat.
Working out every day to "burn calories" is a very poor use of time. Work out hard and short (20 min) a couple times a week. This will change your hormone profile, boosting growth hormone and testosterone and reducing insulin sensitivity. Those changes make you leaner.
Exercising along with the judicious diet (not starving) is what works. I recently came across two books that throw light on the interesting and useful information about high intensity-low duration exercising to develop a great body:
1. Cardio Free Diet: http://tinyurl.com/cardiofreediet and 2. The Nautilus Bodybuilding book: ISBN: 0-8092-5815-3
After a workout, I'm in "Health Mode", so at the store I fill the cart with the things that Health Mode Jason wants to eat. 3 days later, Slouch Mode Jason heads to the kitchen to find it filled with brown rice, chicken breasts and dried seaweed. What could I possibly have expected to make with seaweed??? And why isn't there anything here for dessert?
But yeah, it would never occur to me to head straight from the gym to In & Out burger. Health Mode Jason would never stand for that.
That's why thinking about a distant, glorious end result (like a smoking hot beach body) works for some people but is counterproductive for others. It's motivational if you really believe in it. For many people, though, it's just a reminder that they're making sacrifices for something that they don't believe in at all. Those people are better of thinking of less distant payoffs that they can really believe in, even if the payoffs are trivial by comparison.
Some people think that your brain will simply not accept passing up food that your body thinks it needs, that it's completely unnatural and therefore impossible. But you do things all the time that have energetic costs and distant, uncertain payoffs. Hard work, saving money, hell, even just getting out of bed: these are things that impose immediate costs. Your brain does emotional bookkeeping to incline you to avoid costs that have no payoff. If you've ever been depressed, you know that getting out of bed is sheer misery if you believe that nothing good will come of it. Yet it's normal to get out of bed, get to work on time, and work at a job for a payoff that comes a few weeks later. (Or, for a startup, months or years later.) In the same way, it can be normal to pass up food. You just have to have faith in the payoff. You might think that food has some special status in your brain, and it might, but your brain is surprisingly abstract and adaptable. (Consider the recent article about money!) Also consider that physical labor is basically the opposite of food, but people manage to habituate themselves to physical labor despite the complaints of their body (which are, initially, totally out of proportion to the physical cost.)
Having faith isn't easy; in fact, it's really hard. But it demystifies the question of why people eat or don't eat, and why they feel good or bad when doing so. I find it much easier to deal with my "faith" than to struggle directly with my impulses.
EDIT: Hmm, I got upvoted while in the process of making a major revision. Sorry about that. I should stop using the "edit" page for preview/composition.
That is not a lot of training. Lets assume that this is mostly all exercise the author is doing (she's probably sitting through most of her day). That is barely making up for the lack of exercise.
If she (or anybody else for that matter) stopped loosing weight at her current intake/expenditure level it's merely an indication that she either eats too much or exercises too little.
But the basic problem being that people believe that 30 minutes or 1 hour is a lot exercise. At those levels you don't even get your body going yet. What a person thinks about their fitness level is irrelevant. A person doing only 1 hour of exercise a day is barely fit. Really fit people (athletic - thin) can go on for 3-5 hours without problem.
So if you want to lose weight drop any meals after 4 pm (4 pm being last snack - a fruit). Start eating in the morning, eat every 3 hours (breakfast - snack - lunch - snack - over) and exercise at least 1 hour a day (2 being super good). Don't work yourself too hard. Go for low intensity workout (walking, light running, cycling). You HAVE to stay under 70% HR (sub 140 BMP for 20-30 yr old).
You can eat anything in any combination. This kind of diet is kinda hard for first two weeks but then it becomes a habit.
You do NOT express disagreement with downmods.
Running was extraordinarily effective in helping me lose weight. However, it took quite a bit to do it. I was on a cross-country team in high school. That took me from slightly chubby to rail-thin. Every single person on the team who started out over-weight made great progress. One fat kid lost at least 30 pounds in just three months. Nobody I knew who kept running stayed fat.
Still, I have to say that my experience fits with the results of the experiment mentioned in the article. At one point after spending a few years doing little but sitting in front of the computer, I decided to lose about 25 kilos. I went out and did about the amount the "high exercise" group mentioned in the article did, and I just ate more as a result. However, after going over about 50km/week, I found my appetite suppressed. It was kind of like my body had found its equilibrium and my hunger was based upon how much I actually needed. I lost weight really quickly after that.
The premise of the article isn't about athletes (which you were) won't lose weight by engaging in their activity. Of course people who _regularly and continuously_ exercise are going to lose weight. Anybody who works with a bicycle rider who commutes more than 10-15 miles into work knows that there are no fat cyclists - And those who bicycle more are usually worrying about getting _enough calories_ to maintain their weight and keep up their conditioning/muscle mass.
The article was talking about whether it makes sense for your average cube-rat to go out to the gym three times a week for a 60 minute excercise regime - and the conclusion is no. It really doesn't help you lose weight because you end up eating more than you just spent in caloric expenditure from the exercise.
I agree completely about "cube rats" not being able to lose much weight from 30 minutes 3 times a week. The research mentioned in the first part of the article seemed pretty much in line with my experience. It really does take about an hour to an hour and a half a day to make a big difference in terms of weight loss.
I still think that it makes sense for cube rats to do cardio, though. Even if it's only 30 minutes a day, they'll still be quite a bit healthier, lower their risk of heart disease more than losing weight would, and even promote neurogenesis.
The human body just isn't well adapted to being a cube rat.
You didn't get fat by eating too much because it's all determined by genetics, and you actually have a medical condition. You don't need to worry about trying to lose weight because it's been scientifically proven that you can't. That's why those diets failed. Not because of any fault or lack of determination on your part.
I have no idea why it works this way, but I've observed it happening all my life, so I've just accepted it as the way things are. Not surprisingly, living in Europe, where being fat is generally considered to be a condition you got yourself into all by yourself, you don't tend to see many fat people around.
Or, alternatively, fat people are sissies. It's an, uh, interesting theory you've put forth. Best of luck in getting that paper published.
So yeah, it's entirely possible that we're conditioning our kids to overeat. But then we're also going out of our way to make them feel better about themselves because you're special just the way you are.
The trick is diet, as mentioned on here (next to moderate levels of exercise). Eat mostly veggies, rice, pasta, avocados, fruit. Drink water and no pop.
The other thing: look up glycemic index of foods. The easier it is for the body to turn something into sugar (processed foods, e.g. white bread), the more likely the body will create an insulin rush, which wrecks havoc by flipping a switch to make your body store fat. Many people don't know about this fact.
"Q: Why does pasta have a low GI?
A: Pasta has a low GI because of the physical entrapment of ungelatinised starch granules in a sponge-like network of protein (gluten) molecules in the pasta dough. Pasta is unique in this regard. As a result, pastas of any shape and size have a fairly low GI (30 to 60). Asian noodles such as hokkein, udon and rice vermicelli also have low to intermediate GI values."
from http://www.glycemicindex.com/faqprint.htm
As a reference for anyone unfamiliar with the glycemic index, a piece of white bread is typically set to be at 100, and lower is better.
There is an incredibly difference between being a 180lb man who exercises regularly and one who does not.
Perhaps the author was never asked the "which weighs more, a ton of feathers or a ton of lead?" question as a child.
What is it about being a hacker that makes us so surprised and/or upset when marketing works on us? As if we just lost an intellectual battle?
Marketing works, people. It's just hacking curiosity. You all read the article, didn't you? I finished it to the end.
Bizarre irrelevant quote from that book. I think it was made while blasting the eat-less-exercise-more crowd which does not work. Taubes argues that the wrong theory comes from a misunderstanding of the conservation of energy principle, i.e., for anyone who gains weight it has to be true but it does not explain the cause. Growing teens eat more than they expend in energy and the reason is growth hormone. Same applies to gaining weight, the cause is insulin which is elevated when we eat carbs. Cut the carbs and lose weight and possibly a raft of other modern diseases. The science is very clear and the medical field is ignoring it because they owe us a huge mea culpa.
Read the book but here is more data. http://thras.blogspot.com/2009/08/diet.html
I've been tracking my weight and calories/exercise for over a year, and I've noticed the oddest thing. I can eat up to 3000 calories/day with no exercise and not gain weight. But I have to eat under 2000 calories/day to lose any weight.
I seem to have this dead zone 2000-3000 calories where my body seems to set my metabolism to whatever I eat.
(Of course the math and statistics confused the bejezus out of me, so I may be completely wrong.)
On the other hand, exercise improves my mood and helps me limit my eating, and for that reason it's quite helpful.
Some form of exercise combined with less and better food is probably going to get you somewhere. Learning to live with being hungry helps :-).
While the results of the Time article may apply to some people, I've found that I do a better job of losing weight when I go to the gym at least 4 times a week, and I've lost 45 pounds so far this year, most of it since March. At the end of the day, though, you still have to be conscious about what you eat, and find things that satisfy cravings without destroying the work you've done.
Staying healthy and losing weight is a combination of good habits.
The reality is of course that exercise is a fantastic way to lose weight and stay healthy, but as this article says if you don't pair that healthy eating habits it means absolutely nothing.
Now that I have that weight off I feel the need to keep it that way, so I've gone from 10 beers a week (ballmer peak..) down to 1 or 2 and cut out as much stuff that has High Fructose Corn Syrup from my intake as I can. And I'm trying to do the CRON thing and eat slower and eat like half of my meals or just have more, smaller meals. Keeps my metabolism up throughout the day and helps me convert more to energy. That seems to have done the trick.
PS - rice cakes and rice/whey protein are great
Now, consider this. Let's say that a 165 lb (72.57 kg) human male is around 100% water (this is not true, its about 60% water, but for our purposes it'll be ok). Now, since this person is made of water, we'll consider that the specific heat of a human being is about that of water, thus 4.186 J/(g.C). Now, how much energy is expended in order to raise 72.57 kg 3 Celsius degrees? Q=c.m.dt = (4186 J/(kg.C)).(72.57 kg).(3 C) = 911,334 J.
What's interesting is this: by decreasing the temperature of your thermostat by 5.4 degrees fahrenheit, you can burn more than double what you get by running 5 miles. Of course, there are other benefits to exercise, but if your only gain is to lose weight, why not take advantage of the Laws of Thermodynamics? Of course, I'm simply restating what doctors have known for years. Unless you're a world-class athlete, your diet isn't providing energy for your various activity, it's providing "living energy." This is all the energy that your body requires simply to stay alive. The proper name for this term is the "basal metabolism." It makes up far more of the average person's metabolism than anything else. Thus, by using it to your advantage, you can lose weight quicker and easier.
Edit: You can also stop shoving calories into your face, but I don't get to do math/physics with that.
I think the reason working out has helped me is 'cause in the back of my head, I'm thinking about all the work I'd have to put in at the gym to make up for those 1000 extra calories I had. So, while controlling your diet is essential, doing some physical exercise to support that is just as important IMHO.
Indeed, exercise was more strongly associated with weight loss than any other factor, including diet. Overall, the more the women exercised, the more weight they lost.
http://www.time.com/time/health/article/0,8599,1827342,00.ht...
So yeah, diet is more important than exercise, and exercise is more important than diet. Glad we solved that, thanks Time.
I love to bicycle and some days I will be on the trails for 3 hours. I burn 1000 calories per hour while exercising. Also by exercising more and eating better I actually started eating less.
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