Best way to lose weight

 We have this idea that:

 If we want to lose weight we joined a gym on January 1 we start working out regularly and eventually be slim down well here's some bad news , I read more than 60 studies on this

 and it turns out exercise is actually pretty useless when it comes to weight loss doctor 

Kevin hall at the national institutes of health has done some of the most important studies on

 exercise and weight loss we need to rebrand exercise exercise in a weight loss tool per/se 

it's excellent for health it's probably the best single thing that you can do other than 

stopping  smoking to improve your health bites don't look at it as a weight loss tool 

exercise will definitely help you live a longer happier life

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  it's just not the best way to lose 

weight and the reason has to do with how our bodies use energy you may not realize it but 

physical activity is actually a tiny component of your daily energy burns there are 3 main 

ways our bodies burn calories these include your resting metabolism so that's how much 

energy your body burns just for its basic functioning just to keep you alive basically the 

other part of energy expenditures the thermic effect of food and not just how much energy

 is required to break food down in your body. Third part of energy expenditure is physical 

activity for most people physical activity that's any movement you do only accounts for 

about 10 to 30 percent of energy use so the vast majority of energy or calories you burn 

every day comes from your Basil or resting metabolism over which you have very little 

control while 100 percent of your calories in are up to you only about 30 percent of your 

calories out for in your control one study found that if a 200 pound man ran for an hour 4 

days a week for a month he lose about 5 pounds at most assuming everything else stays the 

same and everything else doesn't stay the same researchers have found we make all kinds 

of behavioral and physiological adaptations when we start increasing the amount of exercise

 we're getting every day for one thing exercise tends to make people hungry and I'm sure 

you know the feeling you you go for a spinning class in the morning and then by the time 

you breakfast you're so hungry you may be double the size of the portion of oatmeal you 

normally eat there's also evidence to suggest that some people simply slow down after a 

workout so if you went running in the morning you might be less inclined to take the stairs

 at work these are called compensatory behaviors they're basically the various ways we 

unknowingly undermine our workouts researchers have also discovered a phenomenon 

called metabolic compensation as people start to slim down the resting metabolism can slow

 down so the amount of energy you burn while at rest is lower that means it this far might 

shrink as you start to lose weight for still a lot of research to be done but one study from 

2012 is particularly interesting they went out into the middle of the Savannah in Tanzania 

to measure the energy burn among a group of hunter gathers called the heads up these are

 super active Lina hunter gathers they're not spending their days behind a computer at a desk

 and what they found was shocking what we found is there is no difference at all so even 

though the how to have a much more physically active lifestyle they were burning anymore 

calories every day the adults in the U. S. and Europe somehow.    

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The energy they used for  physical activity was being offset or conserved elsewhere so how did they stay slim they 

don't over eat we can undo the calories that we burn off an exercise pretty quickly it would 

take about an hour running to burn off the big mac and fries you have to spend about an 

hour dancing pretty vigorously to burn off 3 glasses of wine you might drink with dinner 

an hour of cycling really intensely on exercise bikes to burn off about 2 donuts and that's

 why exercise is best seen as a healthy supplement for a strategy that's focused on food but 

despite extremely high obesity rates in the U. S. government agencies continue to present

exercise as a solution as do companies with the real interest in making sure we keep eating 

and drinking their products since the 19 twenties companies like coca Cola have been 

aligning themselves with the exercise message the idea here is that you can drink all these 

extra bottles of soda as long as you work out but as we're seeing it doesn't work like that 

actually burning off those extra calories from Canistota is really really hard we have an 

obesity problem in this country a mission to a low physical activity and eating too many 

calories is equally responsible for it public health policy makers should really prioritize 

improving our food environment to help people make healthier choices about what they eat 

it's not impossible to lose weight through exercise it's just a lot harder and we need to 

recognize how that works if you do go to the gym the burn all these galleries takes you a 

long time to do so and put in a great amount of effort you can erase all of that in 5 minutes 

and eating a slice of pizza it's relative magnitude is is actually quite surprising and most 

people don't appreciate that.