We have this idea that if we want to lose
weight, we join a gym on January 1st, we start working out regularly, and eventually we’ll
slim down. Well, here’s some bad news.
I read more than sixty studies on this, and it turns out exercise is actually pretty useless
when it comes to weight loss. Dr. Kevin Hall at the National Institutes of Health has done some of the most important studies on exercise and weight loss
We need to rebrand exercise … exercise isn’t a weight loss tool per se, it’s excellent
for health is probably the best single thing that you can do other than stopping smoking
to improve your health. But don’t look at it as a weight loss tool.
Exercise will definitely help you live a longer, happier life…. It’s just not the best
way to lose weight. And the reason has to do with how our bodies use energy.
You may not realize it, but physical activity is actually a tiny component of your daily
energy burn. There are three main ways our bodies burn
calories. These include your resting metabolism, so
that’s how much energy your body burns just for its basic functioning, just to keep you
alive, basically. The other part of energy expenditure is the
thermic effect of food, and that’s just how much energy is required to break food
down in your body. The third part of energy expenditure is physical
activity. For most people, physical activity – that’s
any movement you do, only accounts for about 10 to 30 percent of energy use.
So the vast majority of energy or calories you burn every day comes from your basal or
resting metabolism, over which you have very little control.
While 100% of your “calories in” are up to you, only up to about 30% of your “calories
out” are in your control. One study found that if a 200-pound man ran
for an hour, 4 days a week for a month, he’d lose about 5 pounds at most, assuming everything
else stays the same. And everything else doesn’t stay the same!
Researchers have found we make all kinds of behavioral and physiological adaptations when
we start increasing the amount of exercise we’re getting every day.
For one thing, exercise tends to make people hungry.
And I’m sure you know the feeling: you go for a spinning class in the morning, and
then by the time you eat breakfast you’re so hungry you maybe double the size of the
portion of oatmeal you normally eat. There’s also evidence to suggest that some
people simply slow down after a work out, so if you went running in the morning you
might be less inclined to take the stairs at work.
These are called “compensatory behaviors” — the various ways we unknowingly undermine
our workouts. Researchers have also discovered a phenomenon
called metabolic compensation. As people start to slim down, their resting metabolism can slow down. So the amount of energy you burn while at rest is lower. That means this bar might shrink as you start to lose weight. There’s still a lot of research to be done,
but one study from 2012 is particularly interesting. They went out into the middle of the Savannah
in Tanzania to measure the energy burn among a group of hunter gathers called the Hadza.
These are super-active, lean hunter-gatherers. They’re not spending their days behind a computer at a desk. And what they found was shocking. What we found is that there was no difference at all. So even though the Hadza have a much more physically active lifestyle, they weren’t burning any more calories every day than adults in the US and Europe.
Somehow the energy they used for physical activity was being offset or conserved elsewhere.
So how do they stay slim? They don’t overeat. We can undo the calories that we burn off in exercise pretty quickly. It would take about an hour of running to burn off a Big Mac and fries. You’d have to spend about an hour dancing
pretty vigorously to burn off three glasses of wine you might drink with dinner.
An hour of cycling really intensely on exercise bikes to burn off about two doughnuts.
That’s why exercise is best seen as a healthy supplement for a strategy that’s focused
on food. But despite extremely high obesity rates in
the US, government agencies continue to present exercise as a solution
… as do companies with a real interest in making sure we keep eating and drinking their
products. Since the 1920s, companies like Coca-Cola
have been aligning themselves with the exercise message.
The idea here is that you can drink all these extra bottles of soda as long as you work
out. But as we’re seeing, it doesn’t work like that. Actually burning off those extra calories from a can of soda is really, really hard. We have an obesity problem in this country, and we shouldn’t treat low physical activity and eating too many calories as equally responsible for it. Public health policymakers should really prioritize improving our food environment to help people make healthier choices about what they eat. It’s not impossible to lose weight through exercise, it’s just a lot harder. And we need to recognize how that works. If you do go to the gym, and you burn all these calories, it takes you a long time to do so and you put in a great amount of effort, you can erase all of that in five minutes of eating a slice of pizza. Relative magnitude is actually quite surprising, and most people don’t fully appreciate that.

The science is in: Exercise isn’t the best way to lose weight
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100 thoughts on “The science is in: Exercise isn’t the best way to lose weight

  • July 4, 2019 at 4:27 pm
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    Just weight loss is not enough ..
    To feel fresh a little bit of excercise is good..
    I mean running in park etc not just going to gym

    Reply
  • July 4, 2019 at 9:34 pm
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    C’mon Vox… that’s why it’s called diet an exercise… this is how people give obesity an excuse…

    Reply
  • July 5, 2019 at 5:33 am
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    Boo you're forget the visible benefits : improved stamina , and eh, toned body, More athletic shaped and hard body (wanted to say flesh or meat but you know what it could go into that's not what I meant) when pinched especially on legs eh, second language never looked it up maybe part of being toned?

    Reply
  • July 5, 2019 at 10:18 pm
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    Weight gain is not caused by a lack of exercise, but by eating too much of the wrong foods.

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  • July 7, 2019 at 7:31 am
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    Long story short……….
    .
    .
    .
    .
    .
    .
    Eat less,
    Eat clean,
    Be active. That’s it……

    Reply
  • July 7, 2019 at 2:01 pm
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    They are not saying exercise doesn't help to lose weight, they are saying the main thing should be eating less/healthier, which is completely right. Exercise is much less important to lose weight than caloric intake – for general health though, it is probably a different story.

    Reply
  • July 8, 2019 at 1:55 am
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    Did vox just did exercise

    Reply
  • July 8, 2019 at 9:32 am
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    Can confirm I lost 14lbs by eating less and sleeping 2/3 of the day

    Reply
  • July 8, 2019 at 5:52 pm
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    Then what is best way??

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  • July 8, 2019 at 7:43 pm
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    Hadzabe 🇹🇿🥳🥳

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  • July 8, 2019 at 10:08 pm
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    Your weight = 70% your food and 30% your exercise is the best way to put if.

    Reply
  • July 8, 2019 at 10:13 pm
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    Thumb downs are dissapointed fatties with the hope of outworking their overeating.

    Reply
  • July 8, 2019 at 11:28 pm
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    Nothing I didn’t know already

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  • July 9, 2019 at 2:35 am
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    Gluttony is a sin after all

    Reply
  • July 9, 2019 at 6:53 am
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    …but, it doesn’t have like bacon 🥓 around it.

    Reply
  • July 9, 2019 at 9:30 am
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    Anorexia: I am I joke to you

    Reply
  • July 9, 2019 at 11:53 am
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    Dont tell them what they want to know. Teller them the truth

    Reply
  • July 9, 2019 at 2:17 pm
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    Just eat less?

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  • July 9, 2019 at 4:07 pm
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    Losing weight is 70% diet and 30% workout Dumbo's.

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  • July 9, 2019 at 5:53 pm
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    Fuckas needa chill out on the cigs/cancer sticks.

    Reply
  • July 9, 2019 at 6:17 pm
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    Moral of the story, you can’t out train a bad diet

    Reply
  • July 9, 2019 at 8:01 pm
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    Just dry fast. Drop 20 pounds in 3 days

    Reply
  • July 10, 2019 at 1:27 am
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    Try meth, makes you not eat for up to 20 days.

    Reply
  • July 10, 2019 at 11:31 am
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    This video is suggesting that people who dedicatedly work out are people who still drink tonnes of Soda, eat pizza every day, and in general do not care at all about their diet. This is generally untrue, most people who put time and effort into exercise will watch what they eat and try to fuel their body appropriately.

    Another problem I have with this video is that all of the exercise examples they are giving are cardio based examples, anyone who knows about fitness, the human body and how it works knows that cardio is hands down the worst way to lose weight. As they said in this video, your Basal Metabolic Rate will decrease the more you exercise – with cardio. Your body is an adaptation machine, if you do cardio regularly, your BMR will decrease to conserve energy because it knows its going to need it for that run later. If you weight train, you are increasing your body's muscle mass, and therefore increasing the amount of energy your body needs to maintain it's size, which is exactly what your body wants to do – be in homeostasis. So, weight training will increase the overall size of your muscles, and in turn your body will want to maintain that muscle mass, and therefore not compensate and decrease your Non-Exercise Activity Thermogenesis (NEAT), which is the example of taking versus not taking the stairs in this video, it's your daily energy use that is unplanned exercise: a walk, taking the stairs, fidgeting throughout the day instead of sitting still, those sorts of things.

    TLDR: Weight train, which will result in increasing your BMR, as well as increase your calories out, which will help lose weight in a more controlled and sustainable way. Watch what you eat, take a BMR calculator to figure out your calories, and weight train. This video is ridiculous.

    Reply
  • July 10, 2019 at 12:39 pm
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    I mean, If you for some reason HAVE to choose between either exercising or eating less obviously eating less is going to be more effective, but doing both is definitely the best way to go. Why do people keep stirring up this debate?

    Reply
  • July 10, 2019 at 1:19 pm
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    Just eat beoccoli its like 20 of em just for 200 calories y9ull be full

    Reply
  • July 10, 2019 at 4:21 pm
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    In 5 months since I started to go to the gym lost 22+ lbs (10kg) of weight, while gained 11lbs of muscle ( info from BMI test). Running every day 1 mile, 4+ miles every other day (depends on how willing I am to continue. Then after that muscle training, arms, chest, shoulders, back synchronized with 1 mile run, and core, lower back and legs with 4+ mile run day. Normally I stay in gym for 1.3- 2 hours. And only thing I changed in my diet: just eating candy bit less than before but I do eat a giant pancake breakfast with chocolate every weekend, no junk food (wasn't eating fast food in years). But I'm obsessed with gym (6-7 times a week). 173 (5'8") 62 kg (136 lbs). From my experience it's just about to be willing to invest time and actually going to the gym.

    Reply
  • July 10, 2019 at 6:18 pm
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    All calories aren't the same. Eat plant based for 4 months you'll lose so much weight. Exercise helps the body shift toxic garbage In lymph
    . Something like bouncing on a trampoline is great for shifting lymph..running or walking is good also..

    Mild to moderate exercise isn't a mistake it has many health benefits but stay away from refined and processed foods excess fats and oils and don't consume chemicals like artificial sweeteners. Research shows they're linked to type 2 diabetes by altering gut microbiota.

    Be careful who you listen to there's a lot of misinformation that's potentially very dangerous being spread online.

    Reply
  • July 10, 2019 at 6:19 pm
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    People who are slim but eat lots of food are either exercising a lot more or eating better quality food higher in soluble plant fibre eg from fruit and vegetables.

    Reply
  • July 11, 2019 at 6:58 pm
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    Try fasting, work out, throw up.

    Reply
  • July 11, 2019 at 10:21 pm
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    So… What is the best way to lose weight?

    Reply
  • July 12, 2019 at 10:32 am
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    Thanks from Egypt 🇪🇬

    Reply
  • July 13, 2019 at 1:03 am
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    Be at a caloric deficit, then you’ll lose weight. Very straight forward.

    Reply
  • July 13, 2019 at 5:14 am
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    I workout out almost everyday except the weekends and I’m never hungry after a workout I lose my appetite if anything

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  • July 15, 2019 at 7:05 am
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    Balance diet, one based on plants, exercise regularly, 5, 10, or even 15 minuets a day, the key is consistency

    Reply
  • July 16, 2019 at 9:57 am
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    1. Eat alot healthy fats, some meat, no carbs for a few days. 2. You become less hungry and eat once a day. 3. And the rest is history…

    Reply
  • July 16, 2019 at 5:53 pm
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    I went up and down the stairs in a 8 story shopping mall for 3 hours after eating a 2000 calorie pizza and i felt hungry

    Reply
  • July 17, 2019 at 1:56 am
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    The title only is motivation for many

    Reply
  • July 17, 2019 at 2:44 am
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    That compensatory behaviour is totally true.

    Reply
  • July 17, 2019 at 7:00 am
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    In all things moderation.

    Reply
  • July 17, 2019 at 11:48 am
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    Just control what you eat. That simple.

    Reply
  • July 20, 2019 at 11:24 am
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    This is the dumbest thing I’ve ever heard.

    Reply
  • July 21, 2019 at 4:47 am
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    Losing weight doesn't mean your healthy

    Reply
  • July 25, 2019 at 12:39 am
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    Ok they are right but when you exercise it heightens your metabolism

    Reply
  • July 26, 2019 at 3:59 pm
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    But it can improve lungs and heart health and make muscles stronger. But yes only exercising doesn't make you lose weight, diet contributes 70% to that

    Reply
  • July 26, 2019 at 5:45 pm
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    Intermittent fasting. That’s it. That’s the solution.

    Reply
  • July 28, 2019 at 9:24 am
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    I didn't exercise for a couple months and just layed around, I gained so much weight that i looked different. Now I'm working hard to slim down, exercise works.

    Reply
  • July 28, 2019 at 2:26 pm
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    my best way to lose weight is being a college student

    Reply
  • July 29, 2019 at 1:20 am
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    Well, time to get 1×1 tofu to eat for the 30 days challenge. I will be slim in one time.

    Reply
  • July 29, 2019 at 3:16 pm
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    For all the Peruvians out there, min 4:18. You are welcome.

    Reply
  • July 30, 2019 at 10:18 am
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    Ok, so 10 to 30% is average for activity
    But what if I'm hitting the gym 2 times per day 6 day a week. It sounds much more than average

    Reply
  • July 30, 2019 at 11:53 am
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    Naw all we need is a shake weight

    Reply
  • July 30, 2019 at 3:07 pm
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    Wow after watching this video I just lose 5 min of my life 🤠

    Reply
  • August 1, 2019 at 11:50 am
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    After an exercise I don’t have any appetite to eat honestly

    Reply
  • August 2, 2019 at 8:10 pm
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    People that click on this video are the people that don’t want to put in the work and go to the gym 😂

    Reply
  • August 5, 2019 at 1:00 am
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    quit dinner, quit dinner, quit dinner. No need to exercise you can lose so much weight. Been there, done that.

    Reply
  • August 5, 2019 at 9:10 pm
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    This video was so sad

    Reply
  • August 6, 2019 at 6:16 am
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    WOW yea. Just drink a lot of water when eating, especially before eating. Eat home cooked, proportioned meals three times a day only. Exercise for extra healthiness.

    You're Welcome.

    Reply
  • August 9, 2019 at 4:42 pm
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    Guys please make sure your camera and camera guy isn't reflect in shiny object . In this video part 2.08 oats is putting by camera man can clearly seen through that little shinny spoon.

    Reply
  • August 11, 2019 at 3:01 pm
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    hiiiiii

    Reply
  • August 11, 2019 at 3:01 pm
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    I've noticed that when I exercise vigorously on a regular basis that it suppresses my appetite for unhealthy foods and I end up consuming fewer calories as a result.

    Reply
  • August 11, 2019 at 8:37 pm
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    This is some serious cop-out twisting of research. If someone sits around and barely eats all day, versus someone that eats more but is more active, the second person is going to have a richer life with lower levels of depression, stronger social relationships, and better physical health.

    Reply
  • August 12, 2019 at 2:26 am
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    No exerxise is only for those whom cannot afford buy more foods what they want😥

    Reply
  • August 12, 2019 at 9:35 pm
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    I`ve been utilizing this weight loss plan “Yamzοkο Weebly” (Google it) for several days now and so far I like them! They provide me lots of strength and also control my desire for food, however I don`t crash whenever they wear off which I like, and they also don`t cause me to feel jittery. I did absolutely nothing special on my very own diet and i also still manage to reduced my unwanted weight to 7 pounds. .

    Reply
  • August 15, 2019 at 7:02 am
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    Your legs are meant to run.Exercise can strengthen your bones, muscles and heart.It's not about loosing weight, it’s about staying healthy.

    Reply
  • August 16, 2019 at 10:46 am
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    Sounds like Phyllis from The Office

    Reply
  • August 16, 2019 at 4:16 pm
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    Sup Vox, rock out a vid like this when you can – say, psych X…🤔(edit) sorry, not psych X. I meant, "psych K" 😉

    Reply
  • August 20, 2019 at 12:55 am
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    Please like this up for motivation!!
    I need to lose 5-10 pounds
    Sooooooo🥰
    1 like=5 sit ups and 10 leg lifts (each leg)
    1 Comment=1 min high knees and 30 second plank

    Love you!!!!!! Hope you can improve your health aswell

    Reply
  • August 21, 2019 at 11:27 am
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    You can just eat once a day and then water fast for the remaining hours. I do this, I'm slim.

    Reply
  • August 21, 2019 at 4:34 pm
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    compensatory behavior and metabolic compensation exists even if you don't exercise….

    Reply
  • August 21, 2019 at 4:35 pm
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    Hadza are friggin starving and thirsty all day everyday…

    Reply
  • August 21, 2019 at 7:57 pm
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    eat less , is the only way , theres no other way.

    Reply
  • August 21, 2019 at 7:59 pm
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    eat less and no excercise at all to avoid binging.

    Reply
  • August 21, 2019 at 8:01 pm
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    Excercise dont work because body adapts and then. the best ways is to be sedentary and fasting.

    Reply
  • August 21, 2019 at 8:14 pm
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    75% of people here think that this video is against exercise
    25% of people here actually know what the video is talking about

    Reply
  • August 22, 2019 at 12:38 pm
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    30day strict meth diet.guaranteed massive bodu and brain weight loss

    Reply
  • August 22, 2019 at 11:34 pm
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    I'm curious if they also included correlations such as narcolepsy and obesity due to orexin deficiency.

    Reply
  • August 23, 2019 at 5:41 am
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    wait, why is the underweight category lumped in with normal but overweight is its own category? vox does know that they can both be unhealthy right?

    Reply
  • August 25, 2019 at 12:50 am
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    3:43 — Umm, this is too much percentage wise. All of these things together add up to 106.3%. Which means either the extremely obese (6.3%) really don't weigh anything at all, or someone did their math wrong.

    Reply
  • August 26, 2019 at 6:17 am
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    Depends the intensity

    Reply
  • August 26, 2019 at 6:06 pm
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    Heroin is best for weight loss. Have you ever seen an overweight heroin addict? It lowers your cholesterol too.

    Reply
  • August 27, 2019 at 11:50 am
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    diet to loose weight, exercise to tone your body your clothes look good on you and build muscles so you can get stuff done.

    Reply
  • August 27, 2019 at 3:26 pm
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    This is easily the most depressing video on YouTube.

    Reply
  • August 27, 2019 at 5:31 pm
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    Idk man, the before and after photos for meth addicts seem pretty compelling

    Reply
  • August 28, 2019 at 10:22 am
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    It is wrong, trust me, exercise is very important 🙏

    Reply
  • August 28, 2019 at 12:25 pm
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    Okay vox you have my attention

    Reply
  • August 29, 2019 at 8:21 am
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    Countless Video! You're doing all great videos lately.

    Reply
  • August 29, 2019 at 2:16 pm
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    Don’t eat less but healthier

    Reply
  • August 31, 2019 at 10:39 am
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    This video was literally the “aha” moment in my life! I have lost over 30 lbs in a span of 4 months because I understand now how my body gains/looses weight. Thank you Vox!

    Reply
  • September 1, 2019 at 4:04 pm
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    I'm 15 seconds in and I already feel Dumber…

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  • September 3, 2019 at 12:06 am
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    Obviously. You can't out exercise a bad diet.

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  • September 3, 2019 at 12:10 am
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    Hah, I’m not trying to lose weight, I’m trying to run faster.

    Reply
  • September 3, 2019 at 2:06 pm
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    70 percent diet and 30 percent exercise.

    Reply
  • September 3, 2019 at 3:36 pm
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    So, This video is considering “CARDIO” as “EXCERCISE” .

    Reply
  • September 3, 2019 at 7:04 pm
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    Well all that facts about weight loss are based on the decisions of the individual. Like u have to put limits on how much u will eat or for how much u will exercise

    Reply
  • September 4, 2019 at 5:19 pm
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    Regular exercise and choosing food carefully is the key.
    Building muscle mass and doing cardio build a healthy body adding good nutrition to that mix equals health.
    Making intelligent food choices of nutrient dense foods that are low in calories and carbohydrates.
    Fish,green vegetables for example.

    Reply
  • September 5, 2019 at 12:19 am
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    Well I can’t believe how many videos on here They put anything on YouTube now days that are not true Low-calorie diet and exercise as a way to go

    Reply
  • September 5, 2019 at 4:29 am
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    But the thing is, exercise causes micro tears in muscles, which is then rebuilt with extra muscle via recovery. With the increased muscle mass, your metabolism speeds up and you can lose more weight. Don't write off exercise everyone, it's more a long term thing.

    Reply
  • September 5, 2019 at 9:44 am
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    There comes a theory "A" to achieve health goal.
    Then comes the theory "B" to prove theory "A" was not right.
    Then comes the theory "C" to prove the first two wrong.
    And the process goes on.
    Hence proved, Science is so confused now a days

    Reply

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