So, recently seen a lot of (great) posts about weight loss and plateauing, but genuinely surprised to see that many are relying on cutting out food, but not focused on exercising. Why is this the case? There are SO many benefits to health from exercising, beyond just weight loss...

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Because it's much easier to not eat a burger than exercise for an hour (and that's being conservative). There is a much lower cap to how much you can burn with exercise than how much you can do eating less.

To clarify, exercise is incredibly important. But the best way I've seen a dietitian describe it is - food controls how much you weigh while exercise controls how much muscle you have (body composition) . So when people say their goal is reducing their weight, food is going to be the best tool to achieve that.

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Side note - I am a HUGE supporter of working out (and working out effectively, e.g., resistance training, compound lifts, progressive overload). It's just that to me that's a 3rd priority. Food and sleep are first. If I'm tired or not well fueled, my workouts won't be as effective and I'd be at a higher chance of injuring myself.

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Because you can’t outrun your fork. Exercise is incredibly important, but weight loss starts in the kitchen.

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💯! Everyone, regardless of size, should be exercising. That being said, when you’re trying to lose 10+ lbs, you cannot do it solely through exercise. Think about a donut. Donuts are anywhere from 300-500 calories. If you eat it, you need to run for a long time to burn it off. If you don’t it, well...that’s much easier.

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See how easy it is to eat a 1000 calories. A bag of chips, burger and fries, a few slices of pizza, 2/3 alcoholic drinks, a few glasses of coke, etc. Now try to run of a 1000 calories and you'll have your answer 😁.

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The most successful health routines involve having a mindset that food accounts for 70% of a healthy lifestyle. Exercise is GREAT but can really only take you so far - it’s easier for me tbh to eat like a vegetarian three times a week and that way I maintain my goals while on weekends I may have something with a bit more sugar or a bit more salt than usual but honestly eating habits are a HUGE part of not only physical success but helps mental health, too.

Personally I feel like I do better at work when I stick to my healthy eating plan and work out 3-4 times a week. Sometimes I don’t work out and I still lose a pound or two from eating well.

In the long run, my parents and older friends suggest knowing how eat well too for a healthy older life.

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It’s 80% diet 20% exercise. Diet is way more important. But exercise is not something to skip! I lost 17 pounds on Whole30 and worked out twice.

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Diet is the biggest factor in weight loss and gain. Exercise plays a role for sure but there are many cases of people working out till their face turns blue and not making progress.

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By the way, 5 6’ and 180lbs isn’t considered as lean :)
I am also 5 6’,M working out 4 to 5 times a week and weighing 145lbs. I have a normal body type.

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You should consider working with a dietitian and see how it affects your results. I would not be surprised to see a positive outcome.

I see. So, it sounds like, and what I’m gathering now, is that it is “easier to not eat” vs “exercise more”. Judging from experience, this is the wrong choice/mentality. If you exercise more, you create more demand for your body to burn calories, thus allowing you to eat more. If you keep cutting calories, you’re essentially going down a deficit spiral by depriving yourself. I’m M, 5”6 and a lean 180, I don’t restrict what I eat at all (junk 3-4x a week) but exercise regularly. Can’t imagine just continuing down a spiral of restriction... I understand changing the lifestyle is hard, but all things worthwhile in life are hard

One really good example to hammer this point home is an athlete routine. They exercise a lot - much more than most of us. Do they eat junk - no. Maybe McD chicken nuggets just before an important event but that’s it :)

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When I exercise, I gain muscles really fast. So even if I'm healthier, leaner and drop a dress size or two, since my weight doesn't lower on the scale, I get very demotivated. Additionally, my PCP doesn't believe that I had been working out even when I have biceps that look obviously muscular as a result. It really gets to me.

Changing my diet is like taking one small step at a time with effective results that are also motivating.

I don’t think it’s just bc it’s easier it’s just a fact that being healthy starts in the kitchen. I work out everyday but my diet isn’t great always so I’m not as lean and fit as I’d like to be

80% of weight loss is due to adjusting dietary habits. You can’t out-exercise a bad diet. That said, exercise gives both physical and mental benefits, and it’s great for folks to find the activity that gives them that.

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