New study says increased exercise doesn’t always lead to burning more calories throughout the day


It seems the human body tries to balance itself out all the time. This makes sense if you think about it. Your body is always trying to survive. If you fast your body’s metabolism will slow so you don’t starve to death too quickly. If you eat frequently your metabolism fires up in order to try to get rid of excess calories consumed. And now a new study shows that if you exercise too much your body will compensate by restricting calorie burn during the times you’re more sedentary.

According to new research led by the University of Roehampton and published on 16 August 2021, people who take part in regular exercise burn fewer calories on body maintenance than people who don’t do any strenuous activity, dramatically reducing the calorie-burning gains of exercise.

Using data from the International Atomic Energy Agency’s Doubly-labelled water database of over 1,750 adults, researchers found that the calories the body burns to exist (known as basal energy expenditure, basal metabolic rate or BMR for short) decreases by 28% during periods when daily exercise levels are consistently high.

BMR accounts for approximately 60–75% of total daily energy expenditure in individuals, way more than calories burned during recreational activities such as running or cycling. A significant reduction in BMR can effectively counterbalance the positive calorie-burning effects of frequent exercising.

In short, the more we exercise over the long term, the fewer calories our bodies burn for the most rudimentary activities, therefore reducing the overall calories we burn per day.

Regular exercise may hinder weight loss says new research but I disagree – here’s why | T3

Don’t stop exercising though! My take away from the recent news on this and the energy balance model versus the carbohydrate insulin model is the secret to losing or maintaining your weight is some combination of all this information that is customized to the person. You have to learn what is right for you.

The energy balance model simply says you have to expend more calories than you take in to lose weight. I think this is true to an extent. The carbohydrate insulin model says that reducing carbohydrates aids in weight loss or maintenance because reducing carbs in the diet makes a person more insulin sensitive which in turn prevents energy from being stored as fat. I also think this is true to an extent. Exercise will burn more calories for you throughout the day than if you did nothing at all and that could aid in weight loss and/or maintenance. I think this is true to an extent.

In my life I try to evaluate how my body reacts to certain foods. I exercise, not for weight loss, but for fitness. Diet and exercise combined serves my cause to maintain strength, flexibility, and balance as I get older. I’ll hit 55 this year and my fitness and weight goals are to simply stay around 165 lbs. to 175 lbs., be able to lift 90 lbs. to 100 lbs. in various exercises, be able to stand on one foot in various poses, and be able to touch the floor while bending forward. If I can continue this for the next 30 years I think my remaining years I can binge on Resse’s Peanut Butter Cups to my heart’s content.

New York Times Op-Ed advocates for more government intervention into what we eat.


Government guidelines and tax policy is what put the United States in this obesity and Type-2 Diabetes predicament in the first place. Their recommendations about eating a low fat high carbohydrate diet created generations of people hooked on sugar and high carbohydrate foods. As long as it was low fat it was considered to be healthy and now we know that was by and large a bunch of baloney.

The problem was exacerbated by tax policies that subsidized big agriculture to push the foods that were making us sick. Public service announcements about how breakfast was the most important meal of the day. All of this pushed sugary cereals and high carbohydrate snacks and bars. Don’t eat eggs and bacon have a bowl of Special K instead.

The government pushed their agenda into the public schools. Subsidized breakfast and lunch had to abide by the USDA food pyramid. Low fat and high carbohydrate diets were pushed into America’s youth.

Why don’t we try something different and get government out of our guts? Stop subsidizing all agriculture. Stop subsidizing school breakfast and lunch. We all know nobody is going to die by skipping a few meals. Especially if we’re already obese enough to last for weeks.

Taxes on sugary beverages and junk food can be paired with subsidies on protective foods like fruits, nuts, vegetables, beans, plant oils, whole grains, yogurt and fish. Emphasizing protective foods represents an important positive message for the public and food industry that celebrates and rewards good nutrition. Levels of harmful additives like sodium, added sugar and trans fat can be lowered through voluntary industry targets or regulatory safety standards.

Nutrition standards in schools, which have improved the quality of school meals by 41 percent, should be strengthened; the national Fresh Fruit and Vegetable Program should be extended beyond elementary schools to middle and high schools; and school garden programs should be expanded. And the Supplemental Nutrition Assistance Program, which supports grocery purchases for nearly one in eight Americans, should be leveraged to help improve diet quality and health.

The New York Times

Slow metabolism? Here’s 5 possible reasons


I’m not sure I buy into this but I don’t know for sure. I just know for myself when I start to gain a little weight and how to easily get back on track.

You have been trying hard to follow a strict diet, spending hours in the gym, waking up too early and sleeping early, among other efforts to lose or maintain your weight. Meanwhile, some people are just waiting for the next season of Stranger Things, Black Mirror and Lucifer but are still in good shape and not getting the extra weight

How? Why are those cheaters enjoying life so much but still stay lean, while you struggle almost everyday just to keep fats away?

For other people, staying up late, eating anything they want and being not so active could be fun. But for you, that kind of a lifestyle can be a disaster and ruin your waistline.

Medical Daily

Diets don’t work… including the Ketogenic Diet


In Psychology Today Dr. Carolyn Ross, in my opinion, offers the best common sense approach when talking about the Ketogenic Diet. I think she is incorrect and is citing old information but at least I think she is taking a more reasoned approach to some valid criticisms of all diets.

Here is a summary of a couple of these studies on limiting carbohydrates:

A 2003 study showed that short-term (3-6 months) weight loss was better on a low carbohydrate diet but the benefit did not hold. At one year, there was no difference between the two groups.

In individuals with a BMI of over 43, a low-carbohydrate diet was compared to a low-fat diet. The low-carb dieters lost 12.76 to 31.68 pounds and the low-fat dieters lost 4.18 up to 13.42 pounds. However, the study lasted only six months.

These typify the studies that are being done to “evaluate” different diets. There are many more but what they all have in common is:

· The amount of weight lost in all the studies is very small for both groups of dieters
· The length of the studies is very short; most are 12 weeks, with some going for six months and a rare few lasting up to one year.

These points are worth reading again. And if you have been a chronic dieter, you know that while it may be easy to lose weight in the short-term, keeping the weight off is almost impossible, even if you’re highly motivated. In the past you may have blamed yourself. “Why can’t I stay on a diet?” “Why can’t I lose weight when other people can?” There is no reason to blame yourself. But it is time to tell the truth: DIETS DON’T WORK. They never have and they never will.

Psychology Today

High fat diets prevent the brain from signaling satiety?


Contrary to recent studies that say that a high fat diet helps your brain to signal that you are full a new study is saying the opposite. What to believe… what to believe. I go with how I feel. I’ve been at the intermittent fasting and keto friendly diet game for long enough to just go with what my body is telling me. I can tell when I’ve gone off the rails for too long and I can tell when it’s okay to have a real pizza. Next week I’m sure there be another study refuting this one.

A high-fat diet has been linked with turning off the signal in the brain that indicates when you are full.

The study published in the Journal of Clinical Investigation suggests a previously unknown gut-brain connection that helps explain how extra servings lead to weight gain.

Corresponding author Dr Makoto Fukuda, assistant professor of paediatrics at Baylor College of Medicine, said: “We have uncovered a new piece of the complex puzzle of how the body manages energy balance and affects weight.”

Here is a link to the study:

Nutritionist explains why you may not be losing weight on the Keto Diet


The sound advice given by the nutritionist in this article can be summed up by the idea of watch your macros and your calories. While we now know weight loss and gain is not as simple as calories in/calories out it is true that calories still do have impact. If you’re consuming too many you will gain weight.

The problem comes when the nutritionist puts for the old idea of your brain requiring carbohydrates as its main fuel source. We now know as well that the brain uses ketones and can easily forgo glucose. So, take what you read with a grain of salt… and maybe a pat of butter… and perhaps even a strip of bacon.

“Fat contains more calories than carbohydrate (which isn’t a bad thing in the slightest!) so it may be worth monitoring your energy intake if the purpose of the diet is for weight loss.”
Eating a calorie deficit is key for weight loss, and so those eating a new high fat diet may mistakenly eat more calories than they are used to switching to a low-carb diet.

Nutritionists look at the Keto Diet


When looking at what most people eat on the Keto Diet we always see a little too much of the same things. Most people are consuming a lot of bacon, eggs, steak, and butter. And I love all those things too but variety in your diet is always a good thing. Too much of any one thing most of the time leads to trouble.

Since I’m half Korean and married to a Filipina I’ve been exposed to all kinds of different foods that are keto friendly but not part of the typical Keto Diet repertoire. Look to other ethnicities for interesting combinations to get out of the steak, egg, and bacon rut.

While the jury is still out on its long-term benefits, the keto diet — which restricts carbs and promotes fats so your body starts relying primarily on fat for energy — has become a popular avenue to lose weight.
However, considering that many fruits, vegetables, grains, and legumes all contain enough carbohydrates to put you out of the fat-burning state of ketosis, it can be tough to plan your meals to make sure they’re keto-friendly while also allowing you to get the fiber, minerals, and vitamins you need to keep your body running healthfully.
INSIDER talked to registered dietitian nutritionists about what a full day of healthy eating looks like on keto, and what you should take into consideration when planning your meals for the day.