Nimm Günlüğü, 18 May 12

Normal weight men and women overestimate exercise energy expenditure

Regular exercise has a lot of health benefits, and can improve body composition when dieting. One of the main effects is on calorie partitioning - do surplus calories go straight to fat, or are they used for repair/regrowth of lean mass? When losing weight, how much of the energy deficit is made up from fat versus lean mass? On many of the HCG/snake oil protocols, for example, exercise is actually discouraged - because exercise spares lean mass, and because muscle tissue yields about 600 calories/lb when catabolized, compared to 3500/lb for fat, you lose more weight on the scale by encouraging the loss of muscle tissue. Another reason those diets are often hideously bad ideas.

The downside to exercise is that it builds up your appetite, and - probably relevant to people here - we are notoriously bad at estimating how many calories exercise actually burns. This study had the subjects perform 200 or 300 calories worth of exercise, then had them estimate how many calories they had actually burned, and then eat a meal that they thought represented the energy they had just burned.

You can guess the results. The subjects doing 200 calories worth of exercise thought they had burned over 800, and fed themselves 550. The subjects doing 300 calories worth of exercise thought they had burned about 900, and fed themselves over 600.

The moral of the story: Exercise is not all that helpful for whether you lose weight - it's more helpful for how you lose it. Because we're all really bad at estimating how much energy exercise actually requires.

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3025 kcal

Yağ: 109,17g | Prot: 202,60g | Karb: 356,18g.   Kahvaltı: strawberries, banana, quest bar, meijer vegetable medley, carlson fish oil, eb egg. Öğle Yemeği: cocoa roast almonds, apple, spinach, eggland's best, meijer california stir fry, carrot, bumble bee salmon. Akşam Yemeği: dannon light & fit blueberry, tomato, spinach, oscar mayer center cut, quest bar. Aperatifler/Diğer: dannon light & fit toasted, sugar free jello, jif, cocoa roast almonds, crunchmaster, meijer lowfat cottage cheese, dark chocolate dreams, fiber one chewy bar, krema, quest bar, ben & jerry's greek frozen yogurt, vodka, miller lite, extra gum. devamı için...