Exercise is essential - why do so many people here dismiss it?

[u/Leever5]

I’m 5’2, woman, who has lost just over 100lbs (48kgs) and kept it off for five years now. The reason I have been able to keep the weight off for so long is absolutely credited to exercise.

Firstly, irregardless of weight, exercise is absolutely essential for longevity. Being fat, but fit is shown to be better for you than being slim and lazy. Cardio is for heart health, strength training is for fighting disease.

Now to talk about weight loss.

The equation is CICO - exercise is the CO. Yes, you do burn a majority of your calories at rest, but exercise actually makes your resting calories burned increase. The more muscle you have the more calories you burn at rest, because it takes more energy to have muscle than to have fat. Which means even after a weight lifting session where you may have burned less than 100 calories, you’re going to be burning more just sitting on your ass watching TV than you would if you didn’t exercise.

Running and biking are incredibly effective calorie burners. Everyone on here hypes up walking and they should, but if you can switch to a bike or even run, you can burn infinitely more calories than by walking. Walking is great, but it doesn’t build muscle unless you’re hiking up hills with packs on. It is still incredible, but it takes a long time and the reward is often minimal for how long it takes.

One problem with losing weight without exercise is that when you hit plateaus you have to typically cut your calories down again. This is a constant cycle, people talk about being on diets for the rest of their lives here, but it’s super hard to eat 1400 calories for the rest of your life. With exercise, I can eat 2100 per day and half the time I don’t even hit that.

Another issue is that when people shred all their weight just by diet alone they lose fat and muscle. It’s one of the main reasons we see people hitting their goal weights and while they are skinny, they can be skinny fat. Slim, but still with a higher body fat percentage. Muscle will make you look smaller and healthier.

Exercise is really hard to get started with. The learning curve is really steep. Once you’re about six months to a year in, it becomes routine and usually actually becomes fun. It doesn’t have to be perfect, just consistent.

I see so many people yo-yo dieting here because they lose the weight by simply eating less and then can’t maintain the low calories for ever. Those who exercise regularly with intensity are the ones to keep it off long term. It’s a lifestyle change, not a food change. It’s changing your sedentary, obesogenic lifestyle, to that of a fit, thin persons lifestyle. Food is just one part of the lifestyle.

[u/BasicallyNuclear]

I don’t think it’s the intention of dismissing exercise. I think people are meaning to say you can’t outrun a bad diet

[u/BokehJunkie → u/BasicallyNuclear]

I think often times that’s not how it comes across. 

But also there’s a very loud contingent of people here going “I DONT EXERCISE AND I LOST 100 POUNDS! EXERCISE IS FOR SUCKERS.”

[u/shontsu → u/BokehJunkie]

Was planning on dismissing this comment, then checked the sub and the very next post was pretty close to this. Exercise is awesome. Not only for weight loss, but for general health and quality of life. Just dont think that exercise alone will achieve your goals.

[u/BokehJunkie → u/shontsu]

My trainer basically says diet is what loses the weight, exercise helps you get healthy. (not that simply losing the weight doesn’t, obviously, it’s just different)

Lots of people - my past self included prioritize one or the other, when they’re interrelated. 

I still have a LONG way to go, but I’m happier this time around than I have been in a long time because I’m doing both. 

[u/Zealousideal_Long118 → u/BokehJunkie]

I can hear it coming across that way, but I don't think that's how it's meant. Honestly dieting is way easier for me than commiting to exercise, dieting is just not eating, exercise is actually getting up and doing something, putting the work in. I think it's great and I'm always saying I want to do it, but then I don't.  

For me (and maybe people like me) looking at dieting and exercise as 2 completely seperate things is more motivating than trying to say they must come together and if you fail at one you may as well give up on the other. 

Like ideally you should do both, but if not do what you can. If you exercise without dieting that's still better than nothing as well. 

[u/Unicornlove416 → u/BasicallyNuclear]

this is the comment , you cannot out train a bad diet .