Helps explain why exercise alone doesn’t do much for weight loss. It’s still part of the process though. And aside from this tremendous other physical and mental health benefits to be gained as well.
Excercise is great, but a lousy approach for losing weight. Cut the carbs, not the “calories” which are irrelevant, frankly, if you eat the proper foods (which will lead to FAR LESS cravings (the result of eating carbs.
@@khalilzouhir5862 Assuming this refers to resistance training exclusively then I guess true to some degree, but the thing is that if you don't lift then your body will start breaking down muscles for energy, and even if your goal is not to be strong, perhaps you should at least do some basic training to keep that muscle mass constant or even increase it slightly, it can be as simple as a single or two workouts with lower volume than you usually would
More than a exercise, nutrition and detox take big role in an overall healthy lifestyle before you involved in any exercise program you must be aware of your energy expenditure and your metabolic type. As she mentioned in the video, if you have fast metabolism it's easy to lose weight and if you have slow metabolism it's harder to lose weight, so depending only on exercise won't give you a healthy result.
@@PhotologisticIt depends on the volume of your exercise. I was a long distance runner, now a sprinter. When I was running 100km weekly, my body literally burned everything I consumed to ashes. And I know many collegiate track athletes eat fast food regularly. We're talking about sub-15min 5000m athletes. I'm not saying fast food is good and eating healthy is no necessary, just wanna point out that the volume of your exercise does matter.
Someone once told me that exercising is about building muscle and not about losing weight, but I think it depends on what kind of exercising. For instance, lifting weights is not going to help you lose weight, whereas running or swimming would be better suited for those who are trying to lose weight.
in my understanding, bulding muscle burn more calories. because everytime you lift weight, you broke muscle tissues, and body will repaired it by consuming more energy. so it will burn more even if you're resting. running and swimming burn calories oly when you doing it. and burn normalyy when you''re resting.. i don't really know if it's scientific true. but i didn't lose annyy weight by doing cardio like running swimming. buut i lost 10 kg in 3 months by doing weight training. also i look thiiner. CMIIW
You can certainly lose weight through weightlifting. Weight loss is created through being in a caloric deficit. But, there is a grain truth to what you're saying. It's easier to burn calories through cardio, and it accumulates less fatigue. The best solution would be to do both, resistance training has an amazing impact on the body and cardio does as well.
She should have just said nutrition plays a bigger part than exercise when it comes to managing weight and as you lose weight your energy demand will drop as well and called it a day
I have been 185lbs and I have been 225lbs. The difference is a consistent calorie intake with proper nutrition and way more resistance training and cardio than an average person can reasonably sustain. Muscle mass was a big part of losing/gaining the weight. But she does say that metabolism and weight loss are fundamentally different things. But you're right, less sciene than there ought to be focuses on how to lose weight and keep it off using muscle building at the core.
I mean yes, but the question is about metabolism and exercise, not weight loss or management. Those are just some aspects of a larger umbrella. As a result, the answer is broad as is the question.
Exercise, esp strength training builds more muscle mass, which is much more metabolically active than fat. In other words, it requires more energy at rest to carry out its functions of maintenance and repair. So while most things don’t “boost” your metabolism in the way ppl think, building more lean muscle mass could/would absolutely raise your resting metabolic rate. I like the Body Stuff podcast, but she is NOT an exercise scientist or an expert in this area.
agreed, but as don layman has pointed out the metabolic effects of muscle are less than you'd think 100-200 cal a day. Every little bit counts, the thermic effect of eating protein for instance burns more calories simply by eating it (body needs more metabolic energy to process protein). If you can mix a fasting, fat-centric style like jason fung /dr boz and mix it with a more muscle-centric focus like Gabrielle Lyon/Don Layman/Layne Norton, I think most can lose weight. All weight loss is essentially some form of calorie reduction (studies indicate that all diets are equally effective at losing weight at least, I understand if you're diabetic a low-carb may be better regardless of weight loss). If you can offset lean muscle mass degredation while fasting in a reliable way via strength training/ adequate protein you're set. I fat fast with Sardina/BBB and then on the days I'm eating fully I eat like a shark and lift hard. Losing weight everyday. Find what works for you, but don't lose muscle or yo-yo too hard. Fat recidivism is real and once you've gained permanent fat stores you'll always have to be on the lookout for rebounding.
The extra muscle burns about 300 calories more per day. You decide, I guess, if the exercise (which also burns calories) is worth a bit more food with your meals.
@@homewall744 yea I've heard anywhere from 100-300 (probably depends on how much actual muscle). Exercise is clearly the long-term strategy for health, but exercise can also make you hungrier and compensate by making you eat more. IMO not the best strategy for weight loss. (Although some like mind pump would insist the only long term strategy is consistent lifting and hitting protein). To me it's just the fat-centric vs muscle-centric. Or the Calories-in-Calories-out versus the Insulin-Carbohypdrate model. I've read studies that show that you can fast for about 24-72 hours without metabolic slowdown (so that's what I do). You could also do ADF without metabolic slowdown, however, I find that psychologically difficult. So I fast and I lift hard.
@@homewall744 300 calories more per day, stretched out over time is A LOT of extra food you can eat without gaining weight. Imagine being able to eat dessert with every dinner and not gain weight. And you are unfortunately misunderstood if you think exercise and strength training's benefits start and end with "a bit more food". There are endless mental and physical benefits to exercise.
Apart from burning calories, exercise builds muscle (skeletal, smooth, cardiac, etc.) and resistance training is as important as cardio. The more lean body mass you have the more basal calories you burn. It's a fact that this "expert" should acknowledge rather than encouraging people not to exercise to have a boost in metabolism.
I wouldn't say she's encouraging people to not exercise. The hypothesis is can you "boost" your metabolism and the answer is "kinda, but not really." That's not the same as "Don't exercise."
Weight training is FAR more important than cardio. Metabolism can be completely reconfigured within weeks on a strict keto diet (half assing it and claiming it “didn’t work” is what most people do instead.) If you do strict keto, you basically regrow fat adapted mitochondria preferentially. So, there is far more to metabolism than exercise. Excercise is a way to stay lean or healthy, but not effective and/or nearly impossible if one is already obese.
Yeah it does! But it takes sustained strength training to build that muscle. and more muscle = bigger body. I mean skinny people with very little muscle do gain weight once they build any significant amount of muscle. So the argument still stands
We burn more calories if we excercise regularly because we start enjoying movement more and feel energized throughout the day so we increase our activity automatically. We boost our amount of activity and that is exactly what the fitfluencers mean when they talk about boosting your metabolism.
This might be one of the worst TED Talks I've ever seen. Keep in mind, I'm a recovering exercise physiologist- so, take my perspective with a grain of salt. While more or less factually accurate (she omits discussing things like excess post-exercise oxygen consumption (EPOC)), the message that's being delivered to the viewer is that exercise just isn't that important. My guess is that she's attempting to convey the notion that for the aveage person who exercises at a ~moderate intensity for less than 1 hour per day every day of the week, that exercise alone isn't especially effective at driving weight loss. That being said, regular exercise is exceptionally effective at weight maintenance- people who exercise regularly do much better at metabolic homeostasis. Exercise is also the best form of prophylactic "medicine" for practically every form of illness- chronic or otherwise. So please, don't take Dr. Jen's advice to heart. By all means, EXERCISE.
EPOC does not make a difference. The body slows down NEAT and things to compensate for the exercise with the rest of your day. Weight lifting and muscle growth is the only appreciable exercise induced BMR boost. Cardio, well it burns calories while you run and stops or even recovers some while you are not. Go resistance training so you can burn off more calories watching Netflix on your days off the gymn!
I beg to differ from your opinion on this. I think you are seeing this from the wrong perspective. The point she is trying to make is not to defame exercise but to defame to marketing schemes that use jargons like metabolism to woo the people into it. I am a student of BBA and I've read countless cases where the big corporations bend information to get into the heads of the people.
She's not suggesting not to exercise and she didn't say exercise isn't good for any of the benefits you suggested. She's talking about how the research studying the link between exercise and direct long-term elevated metabolic rate is ambiguous at best.
Thank you Ted ed for making all these videos that not only explain but visually show how our bodies work. I really appreciate this. Thank you thank you thank you
I think many people perceive exercise as a way to burn calories and lose weight but I think what people forget is that it also have so much great health benefits, and even things like boosting mood, and for me it makes me feel great, which motivates me to further work on myself. I think it is also seen as something like a chore that is hard and unenjoyable, but if you try different things and find the right thing for you, it can be so much fun! and don't be discouraged because often times, the more you do, and the better you get, the more enjoyable it becomes.
Actually, the studies show that exercise does increase your metabolism; this increase is called "excess post-exercise oxygen consumption." In addition, exercise helps build lean mass, which also increases your basal metabolic rate (BMR). It's worth mentioning that while exercise makes up a much smaller chunk of total daily energy expenditure than BMR, you can still burn hundreds of calories every day from exercise alone. I should point out that of the two components, diet has a larger impact than exercise on weight loss, but studies also show that combining exercise with diet is more effective than diet or exercise alone - the simple fact is that you create a more negative energy balance that way (Clark 2015).
Interesting what she said about calories out being a fixed number. I think the point is that when it comes solely to the topic of losing weight, it's calories vs calories out. You have to reduce your caloric intake. Easy concept, but it's always difficult to break habits. However, when it comes to overall health, not just weight loss, of course exercise is vitally important.
It's helpful for me rightnow. I have taken a lot of toxic fast reducing methods. I made me feel drained, tired and starving. I know that I have to adjust my routine immediately.
This is really simple. 1. Burn more calories then you consume to lose weight 2. Make sure you get enough macro and micro nutrients while on a calorie deficit 3. You will lose muscle and fat 4. To prevent/stop/reverse muscle loss, you need to do strength training 5. If you don't do strength training, you will get the unattractive "scrawny" or "skinny fat" look. 6. Watch out for loose skin. Slower weight loss and lotion are pretty much the only counter to loose skin.
The jumpsuit and runners in drawing in the the thumbnail plus the guy doing a push up makes it look like Perry the Platypus. Thank you for…coming to my TED Talk.
Great video. I personally lost 66 lbs in 8 months with a high fat - low carb diet and metabolism boosting tips. Keeping metabolism high is crucial for weight loss: - Drink more water - Eat more protein - Resistance training - HIIT cardio - Get enough sleep Losing weight and keeping it off is incredibly easy if you know what you’re doing 🙂
@@arifnabil1135 Hey, cardio does work for weight loss and this is a scientific fact. You have to do HIIT cardio 1-2x a week and not steady state cardio (running on a treadmill for 30+ minutes). With HIIT cardio you lose weight faster, but you should focus on weight lifting. So weight lifting 4-5x a week + HIIT cardio 1-2x a week. How long did it take you to lose 10kg?
@@sabirzain5053 she never said it doesn't. Just pointed out that different people can inherently have different metabolisms (due to genetics, etc ) even if they are the same size.
She stated 300 calories as if it wasnt that much of a difference. In 10 days that 3k calories which is almost a pound of fat. (~3500 calories in lb of fat). Thats slmost 3 lbs a month!! Your body adjusts to some degree but any extra amount will add up into obesity over time.
@@browningchris3 ok go back and listen, pay more attention.. She never implied it's not a big difference. It's a huge enough difference! She said that, even though people have the same body mass, they can have different metabolisms. Gosh, why can't people just listen objectively.
Interesting comments. The video leaves many people confused rather than educating. So can i make this inference that our genetics makes us fat not our environment or lack of physical active or poor diet? Individually, our basal metabolism differs from one another. And many factors can influence it such pregnancies, age, level of physical activeness, illness. Hope there will be a part two of this video to clear out this confusion.
She is talking about BMR, which may be true is not affected as much by exercise. However exercising most certainly burns calories (or uses them). It also releases endorphins and helps your body regulate hormones properly. It give you better sleep which also helps you lose extra weight if you are trying as most weight loss is exhaled during the night.
Exactly, not to mention the fact that sure someone's normal metabolic rate isn't what's effected by exercise, but that's also not the target of working out. Rather, breaking down and restoring muscle fiber is, and that takes a large amount of calories. So someone that works out every other day and is breaking down and rebuilding muscle constantly is going to burn far more calories per day.
Medical research considers the thyroid a significant part of the body's metabolic regulatory mechanism, and thyroid issues affect energy conversion. The blanket 'No' answer implies that such issues can never be helped through exercise and nutrition... which is not always the case.
Watch Sal Di Stefano people, because what this woman says is bullshit and not fully explained example with people from Tanzania (cardio/hunting slow your metabolism and lower your calories burn). Exercice and especially resistance training boost your metabolism and there are tons of research on it
She pretty much debunks herself: "Heavier people have faster metabolism" ... Guess what happens when you put more muscle on duuuuhhh... Now I am heavier and proportionally have more wanted mass (muscle), but unwanted mass (fat) will be used up as my basal metabolic rate increased due to the fact that I am heavier (muscle).
Interesting to note that she is a gynecologist talking about exercise and weight loss. I wonder if next TED will be a PhD in exercise physiology telling us to not listen to the scientific articles regarding vulvovaginal disorders.
She's correct and I get the significance of it, but I don't think she had communicated all her ideas accurately. 300 calories a day seems rather significant to me. If you're building muscle, according to her, larger bodies have faster metabolisms. The "unless you're a professional athlete" line doesn't explain that as well as just stating it would, and it would be good to see a range of calories for that.
If you can stick to significant exercise that builds muscle mass, go for it. You'll be able to eat another small fries each day. Most people stop exercising if it's hard, others get injured, and few do it with significant muscle mass gain.
I'm the living example that you can change your calories consumed and still maintain the weight, so i think this explanation is not complete, 300 calories a day is a lot... when you ar consuming 1200 calories like i was, and not loosing weight or body fat, 2 apples and 1 banana make al the difference... i was consuming 1200 calories and i was weighting 85 kg for 165 cm. I was obese and was consuming really low calories... so since i was already starving myself without seeing results i did what they call reverse dieting and added 4 strength trainning sessions a week. I was affraid of gaining even more weight, but the truth is i maintained for a month and then started loosing slowly. My metabolism got adapted and gained lean body mass... i havent lost a dramatic weigth, it was a very slow process: 20 kg in a 12 months, but my bodyshape changed a lot. I'm now 65 kg, but my body fat is 20%... and i eat average 2000 calories a day doing only 30 min workout a day (4× week is strength training and the rest is cardio) and walking about 8000 steps. Still maintaining. So i think you can change and "boost" your metabolism...
Used to exercise but it help literally nothing. Worst case, it makes you hungry all the time…but later surprisingly found out I lost more weight by walking miles a day than hard exercise,working out/jogging…though idk why! Mind blowing
@@cyb3rstalker 2-3 miles a day. ( I tend to go for a walk when I’m feeling hungry) guess this is the reason why it works so well! The body turns to body’s fat for energy.
But doesn't muscles that you gain from weight trainings or exercise that put tension on your muscles also count to a more fast metabolism? As they require more protein to maintain those muscle.
Exercise like lifting weights builds muscle, and bigger muscle means more caloric requirements in sustaining them which means increases one's basal metabolic rate.
This video is misleading AF. You already mentioned how one can "boost" their metabolism by getting "bigger". The study you mentioned shows why a bunch of cardio will not "boost" your metabolism, which most people in the fitness world understand. But strength training with the goal of gaining more lean muscle mass will absolutely increase your BMR.
But when people say exercise, very few people actually talk about serious strength training. So the video is not misleading, it is just reflective of general public's notions. Even if you are strength training, and building a whole lot of muscle, you will gain weight. So you do end up having a bigger body.
only ppl who do strength train would know the importance of muscle mass to metabolism. majority ppl think about cardio when they think exercise, some even think only a small group of men are doing strength training.
So it is okay to use the word "thin".....but fat people are "large". I'm "small", i.e. thin....and people are quite happy to remind me of it. Usually people who do so are fat and these days if you call me thin I'll tell them exactly what they are.
I’ve been taking testosterone for 12 weeks & barely working out maybe 5o push ups a week & walking 12 miles a day. Honestly, it’s helped tremendously! I’ve finally got my metabolism working for me instead of against me. I have limited (eaten less) calories as much as 100 or so a day. Total weight redistribution is 20 lb fat turned to 5 lb of muscle & growing. Idk if it’s a good idea for women, but it’s helped me a TON! Girls & Women get a lot of WINs in other areas though. I was 250 now a leaner 235.
Is she a real "metabolism expert"? I mean we grew up with certain definite theories abt weight gain/loss....and till today we believed and practiced those....then all of sudden ppl like her stand up and start saying to eat 2 eggs per day will not impact your cholesterol levels.... strange dynamic science of body chemistry...
Well, last week youtube showed me a video which said that running isn't that healthy and may detrimental to your body, and today I saw this. So basically they just debunked everything without clearly telling us the answer.
this video made me feel disappointed because i lose weight so slowly even when i'm eating super healthy. i was hoping there was something i can do to speed up the process :(
She literally said that body size has nothing to do with metabolism then a minute later says yes it is somewhat associated...(And as for the hunter gatherer tribe their lifestyle dictates how the body functions... So if they are fitter on average with a relatively comparable metabolism it is an acclimation to a lifestyle, the exercise still had a net positive effect... I am not sure what was the point of that analogy/comparison) this sounds like body positive BS that's talking for the sake of talking and not really saying anything
@@SirDagoth 15% average daily consumption of who? over 40 of americans are obese and another 30% are overweight. they're not eating 2000 calories a day...
Why is that all these educated people say they understand, but then make comments like that our body gets use to exercise so it spends less. Yes, but that means you can WORK HARDER for the same amount. She's not wrong, but she also didn't go further with it leaving out information. This is incomplete and misleading. You're telling me that people who do actual physical work have the same output as someone who sits at a desk all day? YOU'RE MAD! How can you get so much right with so much wrong? smh
I just knew that this was going to be one of those video excuses for fat people. "I'm not fat, it's my metabolism." Well, I just turned 45 and I lost over 20 pounds in three months and you bet I exercised at least 3 times a week (oddly enough, my diet was pretty much the same but I did cut out desserts during the work week). Mitocondria reactions is what turnes calories into energy, and your gut has a fixed number while your muscles can increase and decrease depending on their mass... So yeah, you wanna loose weight you gotta stop looking for excuses and do some life changing choices my friend.
Can it? 100% unquestionably. I was a runner and soccer player. During soccer tournaments when we played two games a day, we literally couldn’t eat enough food we were so hungry, and we all got down to minimum body fat (unintentionally of course). I’m sure that after decades of that kind of working out, my metabolism is permanently boosted.
This is the third posdt of Body Stuff. 3/3 just wrong crap. This is so outrageous! Please TED, overthink your partnership with Jen. You are really loosing credibility here.
"how fast our metabolism works is mostly genetics" - there is no such thing as "fast" or "slow" metabolism first of all, we can only optimize it. Secondly, saying it's mostly genetic is misleading
This lady is clueless. By adding muscle you will without a doubt increase your metabolic rate. Everything works better with a higher percentage of muscle. There are so many studies indicating this. I don't understand how a Doctor can make a statement like this. Well actually theses days I can. Ted Talks needs to verify some of these speakers. I've heard some pretty crazy stuff over the years.
300 calories a day is a massive difference. That's an extra pound of fat every 12 days. She didn't even answer the question. Exercise does boost your BMR. Genetics also plays a huge role and knowing that you have a slow metabolism can help you adjust. This is click bate for people that want to justify avoiding exercise.
So Dr, where is your proof that exercise doesn't help boost your metabolism? Either way, exercise is good for you and I will continue to think it helps until solid data proves otherwise
She wasn't disproving the thesis of exercise being good for you. She basically just went in a little more depth about the saying "you can't outrun a bad diet".
You can't really change your metabolism. Also, you can't fly by flapping your arms AND you can only sleep in one bed at a time. I'll make another video later to tell you more stuff that is completely useless.
My metabolism sometimes changes it was fast then it got slow when I started doing intermittent fasting but since I’ve stopped doing that and made some changes to my diet. Basically eating foods rich in iodine, protein, selenium, boron and zinc that boost thyroid health and reduce body fat while increasing muscle mass - shellfish (oysters, mussels and shrimp) - tuna - eggs - prunes - coffee - berries (the more vitamin c the faster ur metabolism) - oranges - kiwi fruit - bell peppers - chilli - beans - red meat (in moderation) - extra virgin olive oil - ginger - onions - garlic - cinnamon Foods that slow down metabolism - cruciferous vegetables Like arugula, broccoli, cauliflower, bok choy, broccolini and cabbage - soy products - margarine - fried foods - cakes cookies and pies - pizza - microwave popcorn - soda - processed meat like sausages bacon cured meats
