from today's rant thread: DIETING SUCKS AND YOU CAN'T OUTRUN YOUR FORK
There, got that off my chest. I've been listening to the Iron Culture podcast (evidence based bodybuilding) for the last couple of months, and going back and picking through their greatest hits unearthed this early lockdown treat:
How to Stay on Track with your Nutrition: https://ironculture.libsyn.com/ep-62-how-to-stay-on-track-with-your-nutrition (You can skip the first 25 minutes of this, as he's pitching a webinar series for dietitians and other nutrition professionals to keep up with the latest and greatest as well, and it's essentially advertisement for that.)
Dr. Eric Helms breaks down the state of weight loss / exercise nutrition in a lot of those podcasts, but this one in particular hammers home the struggles most of us have had for the last year or pretty much our whole lives
- Exercise doesn't do much to help you lose weight. Only an energy deficit does that. So you have to find a way to cut, whether that's from keto, intermittent fasting, or good old fashioned calorie deficit.
- Exercise, however, is necessary to maintain weight loss. Those who report the most success maintaining large amounts of weight lost incorporate regularly movement into their routines.
- Intuitive eating is fantastic for maintenance, but only if you are pretty active.
- Intuitive eating is not great for weight loss or maintenance if you are sedentary, and stuck in the house with access to a fridge and too much free time due to quarantine.
His hypothesis is that when you are sedentary and don't move much, your body's internal hunger signals are all completely out of tune with energy storage bits, and that's the primary reason you end up eating more energy than you actually need. The body anticipates that you will need X amount of calories to survive, but when you only burn off a fraction of that, it gets confused and demands the extra energy anyway.
But if you are meeting a minimum threshold of movement, then your body's energy input/output signals are synced up and your body will tell you went it needs food, and tell you when you're full.
And your body will probably find a way to burn off your maintenance calories, or any excess, if you are at a healthy weight and active enough.
The main takeaway I get from this is that "eating back your exercise calories" doesn't really work all that well if you are trying to lose additional fat - your body is pretty good at burning just enough calories to keep you where you are, and if that is heavier than you want to be, you've got to lower that amount by enough to trick your body into actually using up its energy stores. This is why my "slow cut by eating 200 less than sedentary BMR + burning off 300 extra calories with lots of exercise" absolutely failed to budge the scale at all... My body simply took the extra 300 calories and found a way to "save" 200 calories, and the scale didn't budge one bit.
But if you're in maintenance mode or doing a well designed body recomp program, you can absolutely get away with eating back exercise calories.
And of course, if you are trying to gain muscle and don't care about the number on the scale, then work hard and eat a ton of extra calories and get swole :)
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from loseit - Lose the Fat https://ift.tt/3qRJ6Va
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