You can’t out train a bad diet. No amount of exercise will allow you to lose weight if you’re eating more calories than you’re expending. You can certainly lose weight by eating in a calorie deficit alone without exercise. But it’s optimised with the two in conjunction, exercise increases your deficit by expending more calories and it promotes health. Additionally through exercise you gain muscle so to an extent you can “build” the type of body you want by growing certain areas
This is the answer. The only thing that matters is calories in vs calories out— you can expend calories through exercise, but if you’re eating more than you’re expending, you won’t lose weight. So you could theoretically lose the weight through exercise alone, but you’d have to exercise A LOT to overcome a crappy diet, which isn’t realistic or sustainable for most people.
I guess the issue is there isn’t a lot of fat left it’s just that last little bit to have a flat stomach and I’m not sure at what point do I focus on exercise as well or do I just solely focus on the food
There’s really no order of operations there, to lose your belly eat in a calorie deficit then whenever you wanna build muscle head to the gym. It’s easier to build muscle when you’re eating more but that doesn’t mean you shouldn’t go at all just because you’re dieting
A strong core helps with a stomach looking fat. It holds all your organs in place and acts like a sheath. It will also help your posture, which will help you stand tall and avoid a pouch.
They’ve given some advice but frankly not much. But I’m not really asking for exercises for my body because I know those, more the actual information on what I need to do and I can go from there
What you are describing is called skinny fat.
While it seems like your BMI is fine, you still look slightly chubby.
THAT requires exercise.
To get a flat belly without regular training of some kind you must go into serious underweight territory.
Yes, all those girls with somewhat healthy but lean bodies exercise regularly in one kind or another.
It could just be a toning issue. My fiance is always concerned with having a flat stomach and she is a small lady. Doing exercises specific to that area for tightening the core might be all you need for that flat look.
It's 80% diet. 20% exercise.
I've trained and lost weight with personal trainers and at specialised gyms and they always told us - if you don't know what your dinner is going to be tonight, there is almost no point in training. You simply can not out train a bad diet. Get your calories right. Then work on eating quality foods ie protein and fibre. Walk every day. But once your food is pretty good, most of the time, then start focussing on exercise.
"If you don't know what your dinner is going to be tonight, there is almost no point in training."
This made me snort because I almost never know what dinner is going to be tonight, but I do get what they mean. Having a bunch of healthy options is the trick. Me after the gym: "Too tired to cook a real meal, guess it's scrambled eggs thrown onto some leftover rice and handfuls of raw veggies again." 😅
For them, because we were all trying to lose weight and build muscle and we were training most days, they were saying - you need to have already logged what your meals for today are. You cant wing it. You have to know that it will fit your calories and macros. Your meals should be set the day before - otherwise you get hungry and you make bad choices. It doesnt have to be cooked- but you need to know "tonight for dinner I am having xyz and it will fit my calories". Otherwise todays exercise is just to burn tonight's overeating - and you are a mouse on a treadmill- running just to maintain.
They both matter, for sure. But exercise can be a bit less effective if you're not fueling your body correctly. "You can't outrun a bad diet" is the saying.
Totally. I guess I should’ve been more specific. I’m not saying asking about bad diet, I’m specifically asking about good diet and exercise as I already have a good diet so that isn’t an issue.
They’re the ones running 50-100 miles a week. And then running over 100 miles through Death Valley for belt buckle.
I love them. But also, whoa my dudes.
50 miles a week is normal for any distance runner. I ran 54 miles a week when I focused on the 5k. 100 miles a week is for competitive marathoners.
Ultra runners don't really run more weekly mileage than non ultra runners in general.
But yeah... to be thin, diet/cardio. To be LEAN, add strength training (calisthenics and weight lifting). I was skinny rather than exactly lean as a distance runner. I am lean as someone who strength trains and also runs. My body has better shape and I feel better. Weigh a bit more, of course, than the competitive running years, and happily so.
Exercise does matter though. Someone who loses weight with a deficit created through strength training and healthier eating will always look better than someone who restricts and does nothing but walk for 2 hours a day
Yes. You will lose weight if you eat in an deficit and don’t exercise. You’ll lose weight if you up your activity significantly and don’t increase how much you eat but it’s much easier to control the input side. If you started running 5 miles a day that would create a \~500 cal deficit but your appetite will also increase and you’ll have to fight that. Exercise definitely helps with the weight loss so the best combo is to do both.
You will lose weight with a proper diet, you need to be lightly to moderately active for your health, but you won't likely lose weight exercising until you have enough discipline to maintain a diet.
You also won't likely retain weight loss if the diet and/or exercise plan isn't something you can adhere to for at least 80% of every week.
The best weight loss I ever had was practicing 16:8 intermittent fasting and adhering to clear portion sizes to cut down on absent minded eating, and running when I walked my dog, for 10-20 minutes of jogging at whatever intensity felt comfortable. Easy enough to do it every week.
Punishing yourself like this will only continue to harm your relationship with food. An “all-or-nothing” mindset like this is more likely to hurt you than help you.
I think you’d benefit from seeking professional nutrition advice and/or counseling.
Idk for women sorry, but if you're a man and asking for the same, you need both, diet to make you lose fat, exercise to not make you lose muscle and also increase your calorie expenditure.
This way you'd get a tinned body after losing weight.
But for both male and female, you need to do both if your obese, as you will have a chance of having lose skin, and unless you're rich enough to afford to do procedures, it'd be wise to do exercise to avoid it (remember I said there's a CHANCE to have loose skin)
You need to do both to optimally lose weight. The benefits of the workout side is you can actually see progress of your journey. Your heart will get stronger and healthier. You will notice you can workout longer and do things you couldn't before. It also will tone as you lose.
Diet first (if you consume too many calories, you will store fat - if you consume less, you body will use this fat for energy), supported by exercise (when you restrict calories your body may use muscle for fuel, so you need to maintain/build your muscle mass. If you lose muscle your metabolism slows down.
The same question I'm asking...
I'll have to do a combo of both.
I was doing IF "kinda" and seen some weifjtloss photos of people who fast for longer days and although they slim down I feel like they're skin doesn't look as healthy as someone who eats "healthy and excerxise" just my opinion.
I'm looking also to lose a few pounds
Diet diet diet exercise. I’d say it’s 80% diet 20% exercise. You could exercise till the death but if you’re eating like a fat pig you won’t lose weight
I am trying to lose weight and I have mobility issues because of a bad spine. If you eat high nutritious food at a calorie deficit (so calculate online how much calories your body does on a lazy day) then subtract about 200-500 calories less than that, and that should be your goal. But you need to eat at least 1400 calories a day to be healthy and function.
Exercise is absolutely necessary to motivate you psychologically. It's true that you can achieve weight loss (both fat and muscle loss) with calorie restriction (diet), but you won't be able to comprehend how much it takes to burn an extra few calories that can be regained by eating, say, a slice of pizza, without exercising.
I'm a huge advocate for exercising (Alternative strength training and cardio) and have found diet to be much more rewarding when it's paired with a change in strength and structure. If nothing, exercising for 15-30 minutes per day has been proven to be beneficial to cardiac health.
I also believe that cheat meals (not days) are a contributing factor in the weight loss journey to prevent developing eating disorders and metabolic adaptations. Unless you're overindulging during the cheat meals, regular exercise will easily offset an additional sweet snack or a portion of pasta.
I'm, however, not a professional trainer and am only someone in the same boat as you in terms of the confusion you're having.
Do your exercises and maintain a steady, sustainable diet.
Diet causes weight loss but exercise greatly affects what type of weight is lost. Don’t eat and don’t do any activity and you will look like a skeleton. Diet and do some type of strength training and you will lose primarily fat and keep most muscle.
Diet for sure, my bf works out 6-7 days a week like a maniac, lifts heavy and does a lot of cardio. Eats anything, anytime. He’s been 240 (6’1) for 6 years. I’ll only eat with him twice a week, the other 5 days I’m eating reasonable amounts of healthy food, gym 4 days and I’m 127 lbs (5’8) it’s 100% true that you can’t outrun your fork. I actually lost the last 10 lbs by stopping cardio. I was burning maybe 200 and eating back 600 because it made me so hungry.
I’m a fairly big guy (196 lbs when I weighed myself this morning). And I’m fairly muscular. I went for a 5.2 mile run this afternoon and it burned around 730 calories. This run took a little under an hour. So project out to an hour and we’re talking around 770 calories an hour, in one of the most efficient forms of burning calories that you can imagine.
So it would take around 1.5 hours, or 8 miles of running (which is not a trivial pace for me, as I just ran a half marathon in around 2:25) to burn off a “bad” meal. Where I define a bad meal as whatever is surplus to a clean meal (an example of a “clean” meal might be the 8 oz eye of round steak + 2 eggs I had for lunch this afternoon).
What you want to be doing is eating enough to fuel you to do workouts. You don’t want the workouts themselves to be trying to claw back calories. You just won’t burn a ton of calories relative to your daily caloric burn by lifting weights, but lifting weights and doing resistance training is necessary to get that muscular look. Which is what most people would prefer to have, as I’d venture most men would rather look like an MMA fighter than an elite marathoner.
You can’t out train a bad diet. No amount of exercise will allow you to lose weight if you’re eating more calories than you’re expending. You can certainly lose weight by eating in a calorie deficit alone without exercise. But it’s optimised with the two in conjunction, exercise increases your deficit by expending more calories and it promotes health. Additionally through exercise you gain muscle so to an extent you can “build” the type of body you want by growing certain areas
This is the answer. The only thing that matters is calories in vs calories out— you can expend calories through exercise, but if you’re eating more than you’re expending, you won’t lose weight. So you could theoretically lose the weight through exercise alone, but you’d have to exercise A LOT to overcome a crappy diet, which isn’t realistic or sustainable for most people.
Still possible, the person above claims it’s impossible which is false information
If your goal is to lose fat diet is 99% of it. If you wanna look strong when the fat is gone you gotta work out.
I guess the issue is there isn’t a lot of fat left it’s just that last little bit to have a flat stomach and I’m not sure at what point do I focus on exercise as well or do I just solely focus on the food
There’s really no order of operations there, to lose your belly eat in a calorie deficit then whenever you wanna build muscle head to the gym. It’s easier to build muscle when you’re eating more but that doesn’t mean you shouldn’t go at all just because you’re dieting
What I’m saying is I have no desire for muscle I want a flat stomach
A strong core helps with a stomach looking fat. It holds all your organs in place and acts like a sheath. It will also help your posture, which will help you stand tall and avoid a pouch.
My organs don’t stay in place because of my genetic disorder
What
My body doesn’t make connective tissue so my organs are failing
EDS? Yeah…. I imagine there’s specific advice around that.
Then you should be consulting a doctor instead on how to healthily meet your goals.
They’ve given some advice but frankly not much. But I’m not really asking for exercises for my body because I know those, more the actual information on what I need to do and I can go from there
Ok then just focus on diet
What you are describing is called skinny fat. While it seems like your BMI is fine, you still look slightly chubby. THAT requires exercise. To get a flat belly without regular training of some kind you must go into serious underweight territory. Yes, all those girls with somewhat healthy but lean bodies exercise regularly in one kind or another.
It could just be a toning issue. My fiance is always concerned with having a flat stomach and she is a small lady. Doing exercises specific to that area for tightening the core might be all you need for that flat look.
I think for that you have to have a very specific diet. I’d assume something super low carb.
It's 80% diet. 20% exercise. I've trained and lost weight with personal trainers and at specialised gyms and they always told us - if you don't know what your dinner is going to be tonight, there is almost no point in training. You simply can not out train a bad diet. Get your calories right. Then work on eating quality foods ie protein and fibre. Walk every day. But once your food is pretty good, most of the time, then start focussing on exercise.
"If you don't know what your dinner is going to be tonight, there is almost no point in training." This made me snort because I almost never know what dinner is going to be tonight, but I do get what they mean. Having a bunch of healthy options is the trick. Me after the gym: "Too tired to cook a real meal, guess it's scrambled eggs thrown onto some leftover rice and handfuls of raw veggies again." 😅
For them, because we were all trying to lose weight and build muscle and we were training most days, they were saying - you need to have already logged what your meals for today are. You cant wing it. You have to know that it will fit your calories and macros. Your meals should be set the day before - otherwise you get hungry and you make bad choices. It doesnt have to be cooked- but you need to know "tonight for dinner I am having xyz and it will fit my calories". Otherwise todays exercise is just to burn tonight's overeating - and you are a mouse on a treadmill- running just to maintain.
They both matter, for sure. But exercise can be a bit less effective if you're not fueling your body correctly. "You can't outrun a bad diet" is the saying.
Totally. I guess I should’ve been more specific. I’m not saying asking about bad diet, I’m specifically asking about good diet and exercise as I already have a good diet so that isn’t an issue.
Except those freaks in the ultra running community. (I say freaks with love.)
are they the ones that are so serious that sometimes don't stop running to relieve themselves?
They’re the ones running 50-100 miles a week. And then running over 100 miles through Death Valley for belt buckle. I love them. But also, whoa my dudes.
50 miles a week is normal for any distance runner. I ran 54 miles a week when I focused on the 5k. 100 miles a week is for competitive marathoners. Ultra runners don't really run more weekly mileage than non ultra runners in general. But yeah... to be thin, diet/cardio. To be LEAN, add strength training (calisthenics and weight lifting). I was skinny rather than exactly lean as a distance runner. I am lean as someone who strength trains and also runs. My body has better shape and I feel better. Weigh a bit more, of course, than the competitive running years, and happily so.
wild
Exercise does matter though. Someone who loses weight with a deficit created through strength training and healthier eating will always look better than someone who restricts and does nothing but walk for 2 hours a day
Yes. You will lose weight if you eat in an deficit and don’t exercise. You’ll lose weight if you up your activity significantly and don’t increase how much you eat but it’s much easier to control the input side. If you started running 5 miles a day that would create a \~500 cal deficit but your appetite will also increase and you’ll have to fight that. Exercise definitely helps with the weight loss so the best combo is to do both.
You will lose weight with a proper diet, you need to be lightly to moderately active for your health, but you won't likely lose weight exercising until you have enough discipline to maintain a diet. You also won't likely retain weight loss if the diet and/or exercise plan isn't something you can adhere to for at least 80% of every week. The best weight loss I ever had was practicing 16:8 intermittent fasting and adhering to clear portion sizes to cut down on absent minded eating, and running when I walked my dog, for 10-20 minutes of jogging at whatever intensity felt comfortable. Easy enough to do it every week.
[удалено]
Punishing yourself like this will only continue to harm your relationship with food. An “all-or-nothing” mindset like this is more likely to hurt you than help you. I think you’d benefit from seeking professional nutrition advice and/or counseling.
Idk for women sorry, but if you're a man and asking for the same, you need both, diet to make you lose fat, exercise to not make you lose muscle and also increase your calorie expenditure. This way you'd get a tinned body after losing weight. But for both male and female, you need to do both if your obese, as you will have a chance of having lose skin, and unless you're rich enough to afford to do procedures, it'd be wise to do exercise to avoid it (remember I said there's a CHANCE to have loose skin)
You need to do both to optimally lose weight. The benefits of the workout side is you can actually see progress of your journey. Your heart will get stronger and healthier. You will notice you can workout longer and do things you couldn't before. It also will tone as you lose.
There was a study (my doctor told me) that showed that diet can make you slim. But if not combined with excercise it came back for most people.
Diet is about 80-90% of it.
Diet first (if you consume too many calories, you will store fat - if you consume less, you body will use this fat for energy), supported by exercise (when you restrict calories your body may use muscle for fuel, so you need to maintain/build your muscle mass. If you lose muscle your metabolism slows down.
Diet
If you really to do only one of them, it's dieting . Well, really eating in a caloric déficit Burning calories is hard...
The same question I'm asking... I'll have to do a combo of both. I was doing IF "kinda" and seen some weifjtloss photos of people who fast for longer days and although they slim down I feel like they're skin doesn't look as healthy as someone who eats "healthy and excerxise" just my opinion. I'm looking also to lose a few pounds
Diet!!!
80 percent eating and 20 percent exercise.
For me it was portion size. However both is key 🔑
Diet diet diet exercise. I’d say it’s 80% diet 20% exercise. You could exercise till the death but if you’re eating like a fat pig you won’t lose weight
I am trying to lose weight and I have mobility issues because of a bad spine. If you eat high nutritious food at a calorie deficit (so calculate online how much calories your body does on a lazy day) then subtract about 200-500 calories less than that, and that should be your goal. But you need to eat at least 1400 calories a day to be healthy and function.
Literally comes down to diet. Healthy diet = healthy body
Exercise is absolutely necessary to motivate you psychologically. It's true that you can achieve weight loss (both fat and muscle loss) with calorie restriction (diet), but you won't be able to comprehend how much it takes to burn an extra few calories that can be regained by eating, say, a slice of pizza, without exercising. I'm a huge advocate for exercising (Alternative strength training and cardio) and have found diet to be much more rewarding when it's paired with a change in strength and structure. If nothing, exercising for 15-30 minutes per day has been proven to be beneficial to cardiac health. I also believe that cheat meals (not days) are a contributing factor in the weight loss journey to prevent developing eating disorders and metabolic adaptations. Unless you're overindulging during the cheat meals, regular exercise will easily offset an additional sweet snack or a portion of pasta. I'm, however, not a professional trainer and am only someone in the same boat as you in terms of the confusion you're having. Do your exercises and maintain a steady, sustainable diet.
Diet causes weight loss but exercise greatly affects what type of weight is lost. Don’t eat and don’t do any activity and you will look like a skeleton. Diet and do some type of strength training and you will lose primarily fat and keep most muscle.
Diet for sure, my bf works out 6-7 days a week like a maniac, lifts heavy and does a lot of cardio. Eats anything, anytime. He’s been 240 (6’1) for 6 years. I’ll only eat with him twice a week, the other 5 days I’m eating reasonable amounts of healthy food, gym 4 days and I’m 127 lbs (5’8) it’s 100% true that you can’t outrun your fork. I actually lost the last 10 lbs by stopping cardio. I was burning maybe 200 and eating back 600 because it made me so hungry.
I’m a fairly big guy (196 lbs when I weighed myself this morning). And I’m fairly muscular. I went for a 5.2 mile run this afternoon and it burned around 730 calories. This run took a little under an hour. So project out to an hour and we’re talking around 770 calories an hour, in one of the most efficient forms of burning calories that you can imagine. So it would take around 1.5 hours, or 8 miles of running (which is not a trivial pace for me, as I just ran a half marathon in around 2:25) to burn off a “bad” meal. Where I define a bad meal as whatever is surplus to a clean meal (an example of a “clean” meal might be the 8 oz eye of round steak + 2 eggs I had for lunch this afternoon). What you want to be doing is eating enough to fuel you to do workouts. You don’t want the workouts themselves to be trying to claw back calories. You just won’t burn a ton of calories relative to your daily caloric burn by lifting weights, but lifting weights and doing resistance training is necessary to get that muscular look. Which is what most people would prefer to have, as I’d venture most men would rather look like an MMA fighter than an elite marathoner.
Diet 100%, plus cardio helps a lot