Madmarcus wrote: ↑Mon Dec 10, 2018 1:13 am
Carpet_pissr wrote: ↑Mon Dec 03, 2018 1:47 pm
Kasey Chang wrote: ↑Mon Sep 10, 2018 1:02 pmI guess this 50-60K steps a week job is contributing to my weight loss... If I can keep my knees healthy.
Weight
loss comes from eating less, exercise helps you keep the weight you've lost, off.
Normal speed walking = burning about 4 calories per minute
Roughly one hour of walking = 1 can of Arizona iced tea (270 calories), more or less. Or about a can and a half of most sodas. For LOSING weight, exercise is extremely inefficient.
I disagree but I'm splitting hairs.
Walking 2 hours a day, according to your numbers, is enough to lose more that a pound a week. Since that is a fairly decent rate of weight loss for most people I'd argue that converting two hours of sedentary activity into two hours of walking is a good way to lose weight. Especially if you can make the switch in such a way that you aren't giving up two hours of your time (such as doing it at work like Kasey).
I've lost 10 pounds in a last 5 months. It is difficult to isolate the cause since I've changed many things but the fact that I have to walk everywhere and climb more steps certainly contributes.
Well, they aren't my numbers, of course, they are generally accepted guidelines. And really, I should have prefaced my post with "Recent studies show that..." instead of sounding preachy/experty (again, not my research or "feeling"). Just sharing what I have learned recently from dietitians that has really opened my eyes (and led to 14 lbs lost in 3 weeks).
And of course, exercise is healthy and should be done! It's just not the panacea for weight loss that we all have thought for years ("If you exercise regularly, you can eat whatever you want!"). You CAN lose weight by exercising, but some people don't, and some actually gain weight (increases appetite in some ppl). The most important takeaway that I learned about the recent data is that for someone overweight (like me), who wants to get to a healthy weight as soon as possible, it's much much more
efficient to change your eating habits (less, only when actually hungry, and slowly) than to exercise. Obviously exercise has all kinds of benefits, and we all should do it regularly. And it's not a "and/or' situation, "both" is preferable.
https://coach.nine.com.au/2016/01/29/13 ... s-exercise
"You've probably heard someone say this — it might have even been you who said it — but new research has confirmed that, unfortunately, you can't out-exercise a bad diet.
A study of 300 American men and women concluded that our bodies, which are always working to be more efficient at spending energy, don't burn more calories the more we work out. Instead, they adapt to the higher activity levels to hold onto as many calories as possible."
AKA "you can't outrun your mouth"
Here's a more data-based article for anyone interested in the recent data:
https://www.vox.com/2018/1/3/16845438/e ... n-calories
"The evidence is now clear: Exercise is excellent for health; it’s just not that important for weight loss. So don't expect to lose a lot of weight by ramping up physical activity alone."
I'm going to stay with OMAD to see where my body levels out. I'm shooting for another 15lbs. The last time I hit 218 was several years ago but it was difficult to maintain.