How Does Exercise Impact Weight Loss?

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Animation description: In this animation, we discuss the concept of physical activity and exercise as they relate to obesity.
In humans there is a fine balance between energy intake and energy expenditure.
Energy intake is in the form of food, and energy expenditure is in the form of the basal metabolic rate and physical activity.
The difference between energy intake and energy expenditure is the net energy balance. If intake exceeds expenditure, then a net positive energy balance occurs.
Energy expenditure depends on a number of factors.
This includes the starting body weight, the basal metabolic rate and physical activity.
With regards to physical activity, there are several key variables including the frequency, intensity, duration and type of activity done.
Let us now examine energy consumption. One honey glazed donut is shown which has approximately 300 kilocalories.
The energy intake from the consumed donut is equal to the energy consumed by moderate walking for 30-60 minutes, at 3.0 miles per hour.
If an individual walks for an hour at 3 miles per hour.
They will expend approximately 300 kilocalories, the same as what was contained in the consumed donut.
If an individual walks daily for one hour at approximately 3 miles per hour. This type of activity would lead to weight loss. This assumes that the individual does not consume any extra calories and has a net negative energy expenditure.
If this activity continues for a period of two to four months, body weight is reduced as depicted.
The initial weight loss is the result of a negative net energy balance.
The negative energy balance is because energy expenditure exceeds energy intake.
After the initial weight loss, the individual continues to do the same type of exercise, that is, 1 hour of moderate walking daily.
The chart depicts changes in body weight over time.
Individuals are surprised and frustrated that his weight is not continuing to decrease despite regular walking.
They have reached a plateau.
The reason behind the weight loss pleateau is that with decreased body weight, the basal metabolic rate also decreases.
When the basal metabolic rate decreases, there is a decrease in total energy expenditure.
If the discouraged individual quits his daily walking exercise. The weight is gained again, at a quicker pace.
The weight is re-gained as a result of a positive energy balance being created.
Energy expenditure is now less since the physical activity has been stopped.
By keeping the same intensity and duration of walking without making any changes in the diet (energy intake) the man would enter a weight maintenance phase.
This is characterised by gaining a small amount of weight.
The weight maintenance is the result of an energy balance being established within the body, where energy intake essentially equals energy expenditure.
If there is no change in energy balance, there will not be any further change in weight.
What must be done to end the weight loss plateau?
Several options exist to maintain a negative net energy balance. These involve either decreasing energy intake or increasing energy expenditure.
Options include: restricting calories further or increasing the frequency, or the intensity or the duration of the exercise.
In summary then, weight loss plateau’s are expected and can only end with continued exercise and a net negative energy balance.
Stopping exercise or increasing calories will lead to weight gain.
If one continues to exercise to maintain a net negative energy balance weight loss will be promoted.


Roberto Smith says:

stay away from processed sugar

Dileimy Martinez says:
JFK Motsepe says:


Dileimy Martinez says:
Montez Jackson says:

Excellent Video

Casey Vee says:

There is an unexplained aspect to this video: if two people eat the same
number of calories, and we will assume the same ratio of carbs, protein,
fats, to eliminate that as a factor, but one of the two people defecates
more of the calories than the other, then that blows the whole thing out of
the water. Not everyone digests food with the same efficiency. One person
may have a very good digestive capacity and absorb nearly all of the food
they consume (either expending it in energy or storing it as fat), while
another may literally defecate much of the food, undigested. When I have
had very loose bowels and frequent bowel movements due to some sort of
illness, I have actually seen whole pieces of undigested food in my stool.
Such undigested food would have yielded NO calories, despite the fact that
they WERE eaten. That is an extreme example, but I feel certain that the
calorie to energy expended paradigm is confounded by this, though you can
find little about this issue by doctors or nutritionists. 

bpay4 says:

Thankyou. I appreciate this video. Makes sense.

13thefuck13 says:

i was waiting for the fat guy avatar to lose weight haha

Abtin Asadi says:

losing weight is not that hard , is easy if understand it
cut at least 20-30 percent of the food you consuming now
cut 50-70 percent of the sugar you were consuming before
cut 30-50 percent of carb you were consuming before
and walk 30 minutes a day + 10 minutes of weight lifting every single day
and you gonna lose about 1 – 3 pounds weekly 

Lets Get It Fitness A.K.A Bigjayinga says:

Great info

SolicitorsInEaling says:

Very good analysis and discussion. I’ve learned new things watching this.
This is something very helpful video tips and eye-opening for sure.

Juderson Jean-Baptiste says:

Great video on energy expenditure!

steve godfrey says:

This will explain why I’m having to have 2 black coffees no food before my
4 hour cycle rides to shift more weight!Damm its difficult!

Gottfreid Eeinarbracen says:

HIIT with good nutrition

William Burnell says:

The right food and the right exercise works

seygra20 . says:

Not all fruits are low in fat. Avocado, coconut, olives, ackee are tropical
fruits that are high in fat.

Matthew Molina says:

keep drinking that kool aid bro. 300 calories of fruit is mostly sugar
(carbs) as is the donut. No difference really. Also protein has an insulin
spike only slightly below carbs and last around 3 hours (same as carbs). I
bet you also think 6 meals a day stokes the metabolism too? Go preach that
protein powder else where brah!

rokkowoods says:

Good video. I’ve lost 11 kg but have noticed I have reached a plateau
despite running 3 to 4 km each day. I plan to reduce my calorie intake and
increase my running to 4.5 km.

charlie4933 says:

This animation refers to the classic ‘energy in, energy out’ model which
gained favor in the 1950’s. However, the model is not supported by
observational studies; in fact, all obesity researchers now agree that
exercise – while having many other benefits – is a virtually useless tool
as an aid to weight loss. Low carbohydrate, high fat diets ARE supported by
many studies, and are effective; I’ve lost 96 pounds. Check Andreas
Eenfeldt or Christopher Gardner on Youtube for more info.

bulaia says:

why everyone concerned about weight loss. I’m tryna gain weight!

Krankedupcoffeefan says:

Except we eat not only for energy but also for body repair. This video
seems to compare us with machines that do not gain weight nor have chemical
and hormone imbalances. Nor does it take into consideration that insulin
response to sugar or in this case honey has a major impact on weight gain
or loss. There is much more going on than just calories in vs calories out.

Robbie123 says:

hey matt not trying to be a dick but fruit is no where close to a dougnut.
same goes as what ppl call bad carbs such as pizza cookies icecream etc. if
u ttuthfully think that eating 3 small bananas hench (300 cals) is the same
as one doughnut ur abosolitely clueless on nutrition. fruit is very low in
fat high in fiber/water and are loaded with nutrients. doughnuts are very
processed with a lot of the cals comming as fat. do some homework on
nutrition bruh!

James Agnew says:

not all calories are equal, this means that 300 cal in a doughnut does not
equal say 300 cal of fruit, because the body will not react the same, the
doughnut may cause an insulin spike but the fruit will not cause this, so
the doughnut will actually make you more hungry because it rased the
insulin levels and the blood did not get the glucuse it needed, but the
glucuse was available in the fruit naturally , this video is not true In My

anglekan says:

you are what you eat

bud ekins says:

No point in arguing with this video.

covercalls88 says:

A worth while video to watch. Thanks for the upload.

detroitloveshair says:

Thanks for that good info

Daksha D. says:

thanks a lot for the info… cleared many doubts :)

trishpruis says:

Great visual to explain this concept!

anita bell says:

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