When it comes to losing weight, almost everyone thinks that you should eat less and move more, keep your mouth shut and open your legs.
If I accidentally eat too much, I turn around and go for a run of five or six kilometers, or even go to the gym to do aerobics for more than two hours, relying on exercise to consume these calories.
You can eat more, as long as you are willing to exercise to consume it.
A day of exercise may consume 300-500 calories. Is it really?
Before discussing, let’s take a look at the main parts of the daily consumption of the human body:
Total Daily Energy Expenditure
Basal Metabolic Rate (BMR): The absolute minimum amount of energy your body needs to maintain yourself
Thermic effect of food TEF: the amount of calories your body uses to digest the food you eat
Adaptive thermogenic AT: Changes in energy expenditure caused by changes in the body’s environment (eg, disruption of muscle fibers after strength training increases protein turnover)
Activity consumption NEAT: non-exercise consumption such as brushing teeth, walking, shaking legs, turning over while sleeping, etc.
Exercise Burns EAT: Calories burned during exercise
However, the base generation is related to muscle, body composition, age, etc. The thermic effect of food is related to food digestion, and adaptive thermogenesis is related to the body environment. Therefore, these three factors are basically impossible to artificially control in the short term.
Then only the [consumption] is artificially controllable. When you eat too much, and the calorie intake is greater than the calorie consumption, then you can increase the exercise consumption and balance the calories, so you are not afraid of eating too much.
Sounds like this, does it make sense?
- Inhibition of sexual energy expenditure
The additional consumption of the human body is not always increasing, but has an upper limit, because there is a Constrained Model of Energy Expenditure.
According to experimental data
(1), 30 minutes / 60 minutes of aerobic exercise every day for 13 weeks, the results are:
Although the 60-minute group spent twice as much energy as the 30-minute exercise group, the cumulative energy balance calculated from changes in body composition did not differ significantly.
On the contrary, the 30-minute exercise group lost as much as 1KG of body weight than the 60-minute exercise group.
And as the aerobic exercise time gets longer and longer, the energy consumption will be suppressed more and more, and the total daily consumption value of our body has an upper limit.
There is still ambiguity in the question of “me acridine” students asking how much exercise consumption should be increased to expand the total daily consumption
(2), so the calorie exercise consumption value displayed by the App software cannot be easily trusted.
In addition, the biggest factor in the total daily consumption is the basal metabolic rate, which is as high as 60%, the thermic effect of food is about 10%, and the remaining additional consumption is only about 10%-20%.
If you don’t control your diet and delusionally think that a small percentage of your consumption will be offset by exercise to offset the calories you ingested in more Coke chips, it’s obviously putting the cart before the horse.
This is not feasible.
2 Metabolic Compensation Mode
Exercising a lot for a long time will make the body more and more [efficient], that is to say, when you exercise, you can use fewer calories to complete this action, which is one of the manifestations of Metabolic Adaptation.
(I have written about this principle before, so I won’t explain it here, but I can review it: Eat less and exercise more and not lose weight? Finally found the real reason…)
This can also explain why after running for a certain length of time, you will be more comfortable the further you go, because the body will adapt, and the Vo2Max (maximum oxygen intake) will be less than at the beginning.
So when you run 5KM and consume 300Kal, even if you continue to work hard to finish 10KM, your body will not double and consume 600Kal.
In addition, there are studies showing that
(3) Most people will underestimate their calorie intake (not to mention that most fat loss beginners don’t make diet records), and at the same time overestimate their calorie consumption, trusting the calorie consumption displayed by the App.
After exercising, there will be a rewarding mentality. [I feel that I consume a lot of exercise, so I go back to eat snacks, thinking that I consume so much, and it doesn’t matter if I eat a little].
This is also an important reason why many people feel that they eat very little and exercise a lot but do not lose weight.
To lose fat, the most important thing is diet
Obviously, diet control is more important than exercise consumption, and the daily calorie deficit should come from diet control, not a lot of exercise consumption.
Although exercise consumption is not the most important part of weight loss, it is undeniable that it brings great benefits to our bodies and physiology.
Although it is not an effective way to increase consumption and help us lose weight through exercise, exercise is still an important auxiliary means. (For example, increasing muscle mass through strength anaerobic training and improving EPOC effect)
But keeping your mouth shut and opening your legs is really hard work for people who need to lose fat and have a poor exercise foundation.
[Eating so little every day, you still want me to exercise], so we need to find a balance between these two points.
It’s better to keep your mouth shut, and then move your legs.
Use a high-protein, moderate-carbohydrate diet. Every meal should include meat, eggs, and beans, one of the three protein sources. Don’t be afraid to eat meat to grow meat.
To calculate your daily consumption needs and limit a safe calorie gap, keep a diet record.
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