Diet or Exercise What’s best to lose weight


How to Maximize Weight Loss | Diet vs. Workout DeficitThomas DeLauer

Video taken from the channel: Thomas DeLauer


Diet vs Exercise For Weight Loss

Video taken from the channel: Jon Mango


Diet vs Exercise: Which is Better for Weight Loss?

Video taken from the channel: Dr. Phoenyx


DIET vs EXERCISE The BEST For Losing Weight

Video taken from the channel: PictureFit


Is Diet or Exercise More Important for Weight Loss & Health? Why We Hate “80/20 Diet/Exercise”

Video taken from the channel: FitnessBlender

Rumor: Nutrition and exercise are equally important when trying to lose weight Diet and exercise. Depending who you talk to, these words are either dirty or sacred. Diet is more important for weight loss. Despite the constant message to burn fat and calories away at the gym, people who only change their diets lose more weight than those who only increase.

“As a rule of thumb, weight loss is generally 75 percent diet and 25 percent exercise. An analysis of more than 700 weight loss studies found that people see the biggest short-term results when they eat smart. On average, people who dieted without exercising for 15 weeks lost 23 pounds; the exercisers lost only six over about 21 weeks. The theory behind diet or exercise as a tool for weight loss is simple: either decrease the energy intake or increase the activity energy expenditure to a point where total energy expenditure exceeds energy intake. Multiple studies have shown, however, that a phenomenon termed metabolic compensation complicates this process.

Weight Loss Some people out eat exercise and negate the benefits they reap from exercising. Exercise is necessary not just to lose weight but because it offers a number of health benefits. But exercise is just one part of losing weight. Most fitness professionals agree that fat loss is down to 80% diet, 20% exercise Credit: Getty Contributor Those of us who have cracked both sides of. The popularly believed ratio between exercise and diet for weight loss is 70 percent diet 30 percent exercise This ratio may vary based on individual body types, weight loss requirements, and current weight.

A good exercise regime will help you tone the muscle mass and a good diet plan will help you burn unwanted fat and calories. That’s the reason cutting calories through dietary changes is generally more effective for weight loss. But doing both — cutting calories through diet and burning calories through exercise — can help give you the weight-loss edge. If you lose weight by crash dieting or by drastically restricting yourself to 400 to 800 calories a day, you’re more likely to regain weight quickly, often within six. “If you’re trying to lose weight, diet and exercise is still the best approach,” says Joy Dubost, PhD, a registered dietitian based in Washington, D.C., who did not work on this study. “The exercise component is so critical.” She added: “You can only go down in calories so low.

However, research shows that the combination of exercise and diet is more effective than diet alone. Furthermore, while diet alone helps you lose.

List of related literature:

The combination of exercise and diet is more effective than either alone.

“Family Practice Guidelines, Fourth Edition” by Jill C. Cash, MSN, APN, FNP-BC, Cheryl A. Glass, MSN, WHNP, RN-BC
from Family Practice Guidelines, Fourth Edition
by Jill C. Cash, MSN, APN, FNP-BC, Cheryl A. Glass, MSN, WHNP, RN-BC
Springer Publishing Company, 2017

v. The combination of exercise and diet is more effective than either alone.

“Canadian Family Practice Guidelines” by Jill C. Cash, MSN, APN, FNP-BC, Cheryl A. Glass, MSN, WHNP, RN-BC, Debbie Fraser, MN, RNC-NIC, Lynn Corcoran, PhD, RN, Margaret Edwards, PhD, RN
from Canadian Family Practice Guidelines
by Jill C. Cash, MSN, APN, FNP-BC, Cheryl A. Glass, MSN, WHNP, RN-BC, et. al.
Springer Publishing Company, 2019

Most of the research shows that weight loss is more effective when you cut back on calories (dieting), as opposed to only increasing physical activity or exercise.

“Lifetime Physical Fitness and Wellness: A Personalized Program” by Wener W.K. Hoeger, Sharon A. Hoeger
from Lifetime Physical Fitness and Wellness: A Personalized Program
by Wener W.K. Hoeger, Sharon A. Hoeger
Cengage Learning, 2012

Most of the research shows that weight loss is more effective when cutting back on calories (dieting), as opposed to only increasing physical activity or exercise.

“Principles and Labs for Fitness and Wellness” by Wener Hoeger, Sharon Hoeger
from Principles and Labs for Fitness and Wellness
by Wener Hoeger, Sharon Hoeger
Cengage Learning, 2009

Unless you’re physically unable to exercise, a combination of both is ideal.

“Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World” by Tom Venuto
from Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World
by Tom Venuto
Potter/Ten Speed/Harmony/Rodale, 2013

of these show a difference in weight loss between these forms of exercise when combined with the diets; however, the greater interest would be in the maintenance of lean body mass.

“Nutrition in the Prevention and Treatment of Disease” by Carol J. Boushey, Ann M. Coulston, Cheryl L. Rock, Elaine Monsen
from Nutrition in the Prevention and Treatment of Disease
by Carol J. Boushey, Ann M. Coulston, et. al.
Elsevier Science, 2001

Give yourself a chance to experiment with both eating styles to see which method works best for you and your lifestyle.

“Living Vegan For Dummies” by Alexandra Jamieson
from Living Vegan For Dummies
by Alexandra Jamieson
Wiley, 2009

The combination of both exercises is an effective way to lose weight and keep it off for good.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

For weight loss, endurance exercise is the best.

“Living a Healthy Life with Chronic Conditions: Self-Management Skills for Heart Disease, Arthritis, Diabetes, Depression, Asthma, Bronchitis, Emphysema and Other Physical and Mental Health Conditions” by Kate Lorig, DrPH, Diana Laurent, MPH, Virgina Gonzalez, MPH, David Sobel, MD, MPH, Marion Minor, PT, PhD, Maureen Gecht-Silver OTD, MPH
from Living a Healthy Life with Chronic Conditions: Self-Management Skills for Heart Disease, Arthritis, Diabetes, Depression, Asthma, Bronchitis, Emphysema and Other Physical and Mental Health Conditions
by Kate Lorig, DrPH, Diana Laurent, MPH, et. al.
Bull Publishing Company, 2020

Dieting definitely leads to weight loss and is more important than exercise but exercises also leads to toning up which is required if you are losing weight.

“201 Tips for Losing Weight” by Dr. Bimal Chhajer
from 201 Tips for Losing Weight
by Dr. Bimal Chhajer
Fusion Books, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Sooo i thought id ask, because im curious, and because i think this should be a video… Simply “where does fat go when you burn it?”. Ive just red that is it exhaled and removed in sweat and urine, but i personally dont sweat alot with heave resistence training, but i do have severel bathroom breaks… despite only drinking 1 liter of liquid while training. I hope you make a video about this!:)

  • I recently lost 45 lbs by fasting and restricting calories (bellow 1000 cals at times… Ik crazy but I didn’t have much of an appetite at times and I really wanted to lose the weight). Took me about 2 1/2 to 3 months. I have about 100 more to go. The fasting worked really well for me and it helped curb my cravings. I cut out processed sugar too. But after a while I started not feeling good and would get very fatigued to the point I had extreme exhaustion and was very tired. Couldn’t sleep well and had shortness of breath (which freaked me out). So I increased my calories and carbs by a bit and it helped with the fatigue. I do some exercises while at home rather than go to the gym because of some health issues. I used to be very active for my size and would go to the gym regularly but after I stopped working out for 2 yrs my weight and health suffered because I wasnt eating healthily. I really want to get back in the gym but I’m scared. It’s also summer and the heat has been unbearable and made it difficult to walk outside. I’m hoping after another 20 lbs or so to be able to start fully exercising again. My health and excess weight is causing me a lot of anxiety but I’m sticking with it and will use your vids for guidance and as motivation.

  • I’m having such a hard time just doing it. I can’t afford a gym membership so I think maybe if I just eat better but I do for two days then fail miserably and man I just can’t get back on it, it’s just so much to lose. I need to lose almost 50 pounds and it just sounds like soooooo much weight to lose hahahha Lord help me.

  • OK so when I take my hot bath after workout soak head in hot water got it also lol Thom you said you have a fasting box lol so if it’s a fasting box that means it’s empty XD lol that’s funny and as for fitness gurus look at them are they more fit do they look sick under nourished diseased like a Richard simmons or do they truly look healthy that’s why I’m subscribed to this channel sound advice with science

  • I love your rants because you tell the truth. We (the general public) always try to find an “easy” way to get fit instead of the tried and true way…diet AND exercise. Thanks for the video reminder.

  • In my case, I’ve found that diet is everything when it comes to losing fat. However, every body is different. What has worked for me in the past is intermittent fasting with soy meal replacement shakes or VERY strict no carb/high fat diet (reaching ketosis) along with a potent multi vitamin daily, high intensity interval training 30min 3-5x a week, weight training 2-3x a week. The fat literally sloughs right off in record time, all while still retaining muscle mass. It is very difficult in the beginning, but consistency is key. Awesome video! Awesome motivation!

  • after watching this and other picture fit videos 7 weeks before I started dieting and lifting this really helped me I’ve lost 8kgs. thank you picture fit

  • I’d like to know how many ppl in fitness blender were morbidly obese at sometime in their life? To clarify, I mean over 300 pounds. Studies overwhelmingly show that diets don’t work. They didn’t work for me. Trust me it isn’t simply about will power, the body wants what the body wants, if you battle against your body, you will lose.

  • I mean hey i bike everywhere i go plus in the evenings i do like a 20 min workout of cardio so like biking the whole day plus a 20 min workout at the end i am super supperr skinny. By the way i have a horrible diet. I guess it depends on time also. I have tons of time to bike everyday.

  • Have you heard of Dr. Varaday’s alternate day fasting?? It’s based on 500 on day and then unlimited the next and back and forth. A lot of people do this as a LCHF diet. The idea behind it is that people are only dieting and restricting for half the time and can still indulge and don’t have to track half the time.

  • My real issue is that I have a horrible emotional addiction to bad foods as well as the regular one that comes with eating it too often. I didn’t have a very good childhood on the whole. Sugar, and sweets and treat foods were kinda my solace for the last 20 years (Do not feed your 6 month old a sucker. That’s just bad parenting imo)

    So due to the other issues that came along, I am solely focusing on working out consistently as possible. I focus a bit on food, but I have so much trouble with it. I just get that craving, likely due to underlying depression or emotional void and it will not go away.
    I try really hard to not go get sweets and I can hold off sometimes, but not others. And even after 6 months of only things like fruit and dark chocolate limited on a eating plan, I went back to my old habits. It’s really frustrating and due to my well, shitty childhood, I also just get mad at myself rather than think “it’s okay to screw up, I can get better with time” and instead that negative thought train just spirals, which makes me want to fill the emotional void again and it just goes in an endless cycle of self-loathing and frustration. I know I likely need therapy on this issue, but if anyone has any advice, I’d love to hear it. And if therapy is the answer, well, it was still kinda relieving to share my story. I know I’m not the only one. And if nothing else, these awesome videos you guys do really help. Especially because you guys are so thoughtful and kind to peoples issues mental or physical in regards to having a healthy body and life style.

  • Hi, Thomas! I watched a lot of your videos, and I really like the content. You are focusing a lot on how to lose weight.
    1. Can you please make some videos about how to gain weight. There are a lot of guys that go to the gym and trying to gain muscle weight, but it is not easy.
    2. Can I gain weight if I do intermittent fasting? ( how many hours and how many times per week should I do intermittent fasting?)

  • Do you have any suggestions for me to work out without using my legs too much? I hurt my ankle, and now I can’t run or jump or do kickboksing for a while. How can I still do cardio?


  • This is great. You’re always so sincere and aren’t afraid to tell it like it is instead of the whole profit-driven: “Weight loss is SOOO easy if you use our system!” Thank you for your very informative and no BS advice. KEEP IT UP!

  • I have PCOS, and it’s really hard to lose weight because of insulin resistance and high testosterone. Do you have any advice for us women who suffer with this condition?

  • I absolutely love you guys! What a way to keep it real. You are really a breath of fresh air and I truly appreciate having fitness blender for us all.

  • So if i dont eat healthy but exercise and hour each day, will i lose fat and become thin? Like i dont eat really unhealthy, i dont eat chocolates or sweets, the most sugary thing i drink is coke? Will i lose fat?

  • This advice is shit. What do you classify as clean eating? What is very active?

    News flash. It’s 80% diet. You can’t exercise off a bad diet. That doesn’t mean you don’t work out 7 days a week it just means you’re not going to get the results unless you eat properly.

    Condescending, empty, vapid, obtuse statements don’t mean shit in the real world. your diet is everything.

  • I think the “80/20” idea is very popular because it allows people an excuse to put in a minimum amount of effort as a society I think we are always looking for the quickest, easiest way to see results, which is why diet pills are so popular. To be honest I used to fall for the “diet is way more important than exercise” thing I actually lost over 5kg mainly from calorie restriction with a only small amount of exercise, but even as I approached my goal weight I realised that yes, I may be thinner, but I’m not stronger or fitter, I’m certainly not as toned as I would like. Which is why I now watch Fitness Blender:) So really, if you want to actually look and feel good, exercise really is important.

  • For me working out is much easier than eating right. One because I genuinely enjoy working out, personally I can’t see myself never working out again like I used to. 2nd because I live at home and don’t make enough money to spend on my own groceries so I have to eat what’s handed to me. 3rd I get horrible hunger feelings around PMS and I get massive cravings for sugar on a regular basis. I honestly wish it was only exercise. I know I’ll get to the place one day where I can eat the way I need and want for myself and body. But for now I flip flop between eating really good and bingeing on junk food. om nom nom

  • I wanted to know if you have workouts that are good for people that have some physical disabilities? My husband has arthritis in his lower back and bad knees (his 48 years old). He was a cross country runner and a boxer in the Navy. Is there anything that he can do to get a good workouts without aggravating his injuries? Thanks. 

  • I’ve dieted off and on for years and never make any progress. By the time I make any appreciable weightloss, my metabolism slows to a crawl and I’m on a starvation diet of 1400 calories and only barely maintaining. I’ve flipped the table right now. I’m on a high protein diet, 2500kcal, and lifting every other day with an hour of cardio in most of the off days. I’ve lost a couple of lbs in 2 months, I’ve also made huge strength gains and assumedly added a decent bit of muscle. I’ll clean up the rest of my diet as I go, for now I’m just happy to be healthier and stronger.

  • Had a quick look at what you people promote as clean eating.

    loaded with disease laden ingredients. Absolutely no real food choices. All low carb crap.

    You should not be giving advice.

  • I do something like 80% workout, 20% diet, and it works absolutely fine for me (lost 16 pounds during the last six months and generally got alot stronger, fitter, healthier). I work out 4-6 times per week, usually between 30 and 60 minutes. When it comes to diet, I just take care not to eat too much sweets and stuff like that. I also make sure that vegetables are always the biggest part of the meals and that bread is always full grain (thanks for the hint!), but apart from that I just eat as much as I want of whatever I want whenever I want. Never counted calories.

  • Sometimes I feel like you guys say what other trainers are either afraid to say or just don’t know better. I have believed in your concepts for a long time, even before seeing your videos. Thank you.

  • Awesome workouts.  great for when you are deployed.  I look forward to my 30-40 minutes with Daniel and Kelly every day.  My goal was just to stay in shape and have lost inches and increased my Physical Fitness Test Score.  WIN-WIN.  Not to oversimplify but cut your portions by 1/3 and exercise every day even if its only for a half hour and you will see gains.  Its not a sprint its a marathon.  A couple of weeks and you will see gains and meeting short term goals.  Thanks for your program, it really has changed how I approach overall fitness.

  • This still surprise me, just how a lot of people do not know about Custokebon Secrets, despite the fact that many people get great results because of it. Thanks to my mate who told me about Custokebon Secrets, I’ve lost lots of weight with it without starving myself.

  • Thomas from my experience it’s best to calorie cut and exercise consistently, not hard but consistently!! Your metabolism increases from working out and you can afford to cheat/eat more. Working out is very important bc when your metabolism is high, then eating more isn’t as bad. Again, just my experience.

  • I’ve always used the eat more, move more method. Until I got injured it always worked. Now I’m using Fasting for weight loss to get back to a weight where I can move for 12-14 hours per day again.

  • I just cut out the junk foods and eat breakfast lunch in smaller but filling meals. As well as snacks I eat fruits or a smoothie or cheese. Without soda and Just drinking water and OJ is great. Its nice I just want to get used to dieting and bringing in healthier meals to the table. I also started training to go jogging with a friend, which I’m so excited I remember jogging when I was younger for soccer. There is ice and snow out side my side walks so I will have to wait for a bit to start.

  • you can be in a deficit equal to your bmr if you just fast and not workout, and you can burn a maximum of twice your bmr if you workout a lot, unless you’re on steroids or are a marathon runner or some shit.

    if you’re out of shape you can probably fast easier, and if you’re pretty muscular you can burn extra calories easier. do both and you’re golden. just my two cents

  • Anybody already exercise simply by breathing, average person walk around 3000 to 5000 steps per day. Going to gym or not is only is 2ndary. The key is calorie restriction and intermittent fasting. Eating a heart healthy plant based whole food and cut out high fat and cancer causing animal protein is the golden key. Intermittent fasting is the natural way to increase our body’s growth hormone. Finally, cutting out all processed food. There is a wonderful saying. Don’t fuck with mother nature!

  • I was weak and lost hair and muscle when I reduced my calories. But when I workout and eat Keto with good 2 meals I looked and felt better!

  • Thomas I’ve said this before, you need to put out a short book or some PDFs with specific diet and workout plans for loosing weight and or building muscle. 1.5K likes in 1 day, come on Man. People love your videos and respect you, and would be happy to pay for your guidance. I’ll reserve my copy now…

  • Thank you for the video. I’m using your vid everyday.. and feeling good. It’s good that you dont put any music..b cos it can be stressful with fast music… Thank you so much!!

  • I hardcore dieted, ate around 1500 calories a day, low carb (Because I was a huge pasta and rice freak). And I lost 30-40lbs. Then I started going to the gym, but with a back injury is was pretty difficult but I keep truckin. I’ve lost a few additional pounds but my skin and firmness of my body has been amazing. I’m okay with the extremely slow weight loss if in turn gets me away from cottage cheese thighs and ass

  • Not mention that if you skip the candy bar, not only are you saving money, but also time spent at the gym! I prefer to eat only calories packed with nutrition combined with shorter Hiit bodyweight workouts. Thanks for the vid!

  • Dear Thomas: Intermittent fasting works so well for me, but I still have a question about insulin. Assume one takes enough protein to maintain muscle. If he eats 400 calorie sugar 5 times a day vs eating 2000 calorie of nuts(mostly fat) once a day, in other words the insulin level throughout the day is the difference here. Would the high fat OMAD diet really makes the man lose more weight?

  • We agree. If we can’t eat well and weight train, our hiking certainly suffers. Thanks for helping/motivating us to do what we love.

  • So…I have been doing keto and IF for over a year and a half with great success. I just watched this video today. Today is a fasting day and a workout day for me. I fast 3 days a week and workout on my fasting days. I need to change some things up. My body is catching on to my routine. I would like to build more muscle mass now. I was thinking of working out fasted, break the fast with a protein shake and go about my day, and do my 18-20 hour fasting on my none workout days. Thoughts?

  • I’ve never been a fan of the 80/20 rule especially when it comes to achieving abs “abs are made in the kitchen..not the gym” not true in my opinion why can’t abs be made in the kitchen AS WELL as the gym. Working out and eating right work TOGETHER…doing one without the other defeats the purpose

  • Amen! Kelly, help! I did the ultimate butt and thigh workout and loved it but now my quads are huge! Any way I can reduce their size?

  • For a gymtime liquid lately I’ve been throwing a few teabags in a shaker of icewater plus a few drops of essential oils. The ingredients generally equate to recipe for Thieves Oil, which I was curious your thoughts on? Do like Thieves Oil, have you used or heard of it?

  • Did you know if you deliberately steer clear of your favorite carbohydrate all the time since you believe they’re harmful or maybe you believe that they’re the reason for your very own tummy fat, it may possibly be unhealthy for your hormone concentrations and wreak mayhem on your metabolism? learn more helpful tips right here

  • Thomas love your content been following you for couple years down over 125 pounds need help on toning skin! Anyway could you please make a video on how and what supplements and tooicals help tone skin!? Thanks

  • Hi Kelli and Daniel,
    I am on a fast diet and do exercises 40 minutes an hour exercise everyday, interchangeably with yoga and tai chi. My favourite exercises from Fitness Blender is 40 minutes total fat blasting, also upper and lower body toning in separate days. You know what! I lost 5kg in 1,5 months! I feel much happier and lighter. Now I’m eating healthy and doing exercises everyday. Thank you for your helpful and encouraging videos. Keep up the good work! Love you guys!

    AB in New Zealand

  • Please can you direct me to exercises that I can do after surgery on my back I love running but its nit possible do you have recommendations for high cardio low impact?

  • Please can you direct me to exercises that I can do after surgery on my back I love running but its nit possible do you have recommendations for high cardio low impact?

  • Hello I thought I up loaded a comment few days ago but must of not hit submit,? anyway I ordered your keto balance and was wondering when to take when i am fasting since it has calories?? I have been taking half hour b4 I eat.

  • MY AGE 37

    WEIGHT 80







































  • I have it very clear a low carb diet helps you control your appetite, i do OMAD every day and not count calories at all, i eat a lot, but very healthy, i WO 5x a week but it’s to build muscle never to lose weight, for years i have seen people WO super hard and don’t lose a pound, i always wonder what they eat. My opinion for experience is: Exercise DO NOT HELP YOU TO LOSE WEIGHT!

  • Love this. I’m a physician assistant in family practice (in the southeast US) so I have this conversation with my patients every. single. day. I wish I could just leave your videos on a loop in our waiting room! Thanks for being a resource for me and presenting reliable, practical information to the public. You guys are doing good work and impacting lives. Keep it up!

  • Thanks for sharing…spot on, I say! When I was an athlete in HS, I swam before n after school 2-3 hrs..on top of weekend meets. When I ate badly, it reflected in performance. In my 20’s, the 80/20 diet worked somewhat for me then…but by the time 30’s hit…and a few more kids….now in my late 40’s, 100/100 is the only real, lasting solution for me. 

  • For a future episode can you talk about spirulina and dose that benefit are health & improve are workouts.. some are saying it benefits us cos it’s a superfood and then some say it’s not healthy for us…?

  • The reality is, if you workout you still have to eat, better or worse but you still have to, in order to live, while you can be on a strict diet and don’t do any physical activities and all it will give you is skinny look with no energy. Everything in moderation, working out 3-4 times a week and just avoiding sweets, fast foods, and fizzy drinks that’s all it takes to look and feel good and enjoying your life.

  • Caloric deficit is not all the same. Intermittent fasting does not slow metabolism but caloric deficit with small 3/4 meals will decrease metabolism. Exercise usually increases appetite. Insulin plays more important role.

  • In case, like me, you’ve also been wasting your time searching for a weight loss plan that works, Google “sowo hope site. ” I have dropped 12 pounds in 1 week. I’d recommend this strategy to anybody who’s seeking for a really useful plan.

  • Right off the bat you say that a diet deficit is easier, to quote you “It’s a lot easier to just not eat” “It doesn’t take all that much effort to skip breakfast and lose 1,000 calories” I don’t have enough time in the day to count off how many things are wrong with those 2 statements…

  • There are times when I cook my own dinners because my dad rarely includes veggies and the good stuff in our meals. When eating healthy and exercising I get the satistfaction that the inside of my body is a clean and happy system, nowadays I can’t even eat junk knowing all the rubbish and man made chemicals I’m going to be putting in my body! It’s becoming a habit where I almost always look at the ingredients on packaging before eating or purchasing

  • Tbh I disagree like if I don’t eat that chocolate bar I’ll lose weight fast and easy if I endlessly workout I will get bulking and lose weight EXTREMELY slowly.

  • I workout 5 days a week and eat around 2,400 calories a day. Doing so I lose weight. I weight about 160 lbs. It’s not hard for me to lose weight at all.
    I changed my diet a few month ago. I loved junk food like all kinds of potato chips, chocolate, chocolate chips, chocolate cookies, ice cream, pop corn, etc, you name it. What do I eat everyday now? Oat meal. Every bodybuilders eat oat meal. I started to eat that. What did I notice? Feel like that shit is zero calories to me. (Sorry about my language!) I don’t know what oat meal is, really. It’s like a magic food or something. No wonder every bodybuilders eat that shit, good shit, I mean brilliant shit. (Sorry again!)

  • WHat about eating correctly, the right amount of calories for your activity (and the right foods) low or no carb because certain exercise routines cannot be sustained forever where eating instinctively can.

  • Eh, I’d argue that BMR and the energy expended on digestion can be manipulated just as much as physical activity. In fact, for some people (e.g. bedridden people, or those with very tight schedules) adding more physical activity might be harder.
    Now… the thing is, the easiest way to manipulate BMR and thermic effect is… with your diet. For example eating less fat and more carbs and protein will increase thermic effects (since storing the latter two is more expensive for the body). Especially in conjunction with intermittent fasting, as this means more of your food intake will get stored before being burned. Those who eat throughout the whole day will spend less energy on converting carbs/proteins to fat, as they’ll burn most of those directly from the bloodstream which ultimately lowers energy expenditure of the body compared to first storing then burning fat.
    As for manipulating BMR, it can be lowered by starving yourself and being physically inactive… but if you want to increase it to lose weight faster, you have to do the opposite eat plenty and work out. Now… the tricky part is how to eat plenty without also increasing your energy intake. I don’t know what exactly causes the body to go into ‘starvation mode’ and decrease BMR, but probably a good way to prevent it is to aim for a reasonable caloric deficiency (say, eat 20% less than your expenditure, as opposed to half of it).

  • So true! I used to eat whatever I wanted within 1200 cals and run 2 miles every other day and I got no where! But once I started eating clean and doing a more wide variety of workouts (mostly FitnessBlender videos ;p) I’ve lost 10 pounds of fat and gained healthy muscle, and I’m a vegetarian so it is very hard for me to gain lean muscle!:) I’ve never been over weight but now I’m confident and healthy! Thank you for your lovely videos, I’m gonna be one ripped grandma in my 90s:P

  • Dr. Phoenyx. You are a very strong, intelligent, and beautiful woman. I look forward to all your new videos. Keep up the great work. BTW, totally love the natural hair. ��

  • Great video. IMO diet vs gym is dependent on the individuals goal. Let’s say you are suffering from metabolic syndrome, then of course diet is the winner. However if you want less fat and a leaner look then gym would outweigh diet in the general sense. If you want a lean body then diet makes sense on a macro level….ingest more protein taper carbs and fat. I suppose you could say “it depends”

  • Hey buddy, your videos are just awesome…. I have a doubt please clear it….if I drink milk in night as my last meal and then go for 16 hr fast will it work?? as casien protien found in milk is slow digesting and will not allow my body to go in fasting mode as it will release slowly overnight in my body…. Please please help me

  • 1.Cut carbs and sugar completely
    2.Get into ketosis
    3.Start exercising 1 day cardio second strength
    4.Start doing IF slowly 3 meals 2 meals then 1 meals
    5.Drink alot of water
    6.Consider supplements of vitaminsand minerals and protein powder (low carb)

  • What rubbish… Stop selling your products… Guys diet is 80 percent whereas excercise is just 20 percent… Follow it u will surely lose weight

  • I don’t buy that for a minute. Fasting along with a high fat low carb diet kills my cravings but the more I exercise the hungrier i get

  • A really good thing I don’t care what you “prefer”. If you’re going to attempt to make me workout “aggressively”, better better bring an accomplice and a gun! I hate exercise! I lost 80 pounds and have kept it off for over 2 years pretty much with diet, alone. Jocks!!!

  • Hello! Thank you for this helpful video. By the way, I hear a lot of people keep on talking about Custokebon Secrets (just google search it), but I’m not sure if it is good. Have you tried Custokebon Secrets? I have heard several great things about it and my mate lost tons of weight with it, but she refuses to tell me:(

  • I’d say dieting is harder to start doing. if you’re used to salty, sugary, buttery etc. foods then you’ll go through a withdrawal from dropping all of it.

  • Hi Dr. Phoenyx You mentioned in your last video that you saute greens with grape seed oil. Is that more beneficial than using olive oil?

  • Oh ffs, if you want to lose weight cut that calories back AND do some exercise ( resistance and cardio ). It really isn’t rocket science. Monitor your calories but don’t starve yourself. It’s this simple!!!!!!!!!!

  • This topic came up today during a discussion on weight loss, and I had people completely trash the 50/50 plan in favour of an 80/20 plan simply because they don’t want to be ‘shredded’. 

    Thanks for the video. Hope to share this with people who are silly enough to think dieting is more important than exercise.

  • Its still shock me just how a number of people don’t know about Custokebon Secrets even though a lot of people using it. Thanks to my personal buddy who told me about it. I have lost a ton of weight.

  • I eat really healthy and work out six days a week. I am training to be on my school’s water polo team. Can I still lower my body fat percentage without counting calories?

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  • Weight loss has been really slow for me at the gym. I have lost 4lbs in a month, but my friend who’s on a diet plan already lost 8lbs without exorcising.

  • I say even. Like you said, if you just diet without the workout, you have to eat smaller and smaller, and you’ll still look pudgy because the body isn’t being toned. Eating smaller is just hellish to us food lovers, and most of us want to lose weight to look good with health being the 2nd. (Most people, not everyone) I say both.

  • This is great advice. If I only fast few days a week, how should I space it out? Eat normally on the weekends, and fast Mon Friday? Or fast every other day?

  • muscle mass burns more calories than fat mass. doing cardio and counting calories only affects your calories in vs calories burnt on a day to day basis. putting on muscle will burn more calories every day for the foreseeable future.

  • I love u Kelly!!! I’m so glad I landed on your YouTube channel ������ thanks for telling ur story and giving great advice!! Love ur videos and ur hot bod��✨��✨

  • It kinda is a no-brainer, isn’t it?:D More long-term effort (e.g. harder workouts) = better long-effects. If you want to lose weight without really depriving yourself of food, I’d say simply clean up your diet a bit and bust your ass on training. You will feel 100x better than if you were just on a calorie deficit and along with a great mood you’ll get all the benefits provided by regularly moving your body (metabolism, lymphatic system, cardiovascular health, etc.). It also brings you this distinct satisfation, since you actually achieve goals by doing (working out) instead of not-doing stuff (not eating). So, in that regard, it goes a bit beyond the already existing physiological benefits of working out hard and starts positively affecting your mental health as well. Good stuff, right?

    Knowing all that, I consider just dieting without exercise as being a bit lazy and maybe even half-assing it in a way, which is very likely an issue of impatiently wanting results right here, right now with minimum effort, a character flaw.

    There’s really no discussion whether you should exercise or not. Well, maybe unless you have an 80+ hour work week or something and are busy with life, of course, but even in this case, although quite understandable, it’s still pretty much no excuse at all. You do need to squeeze in some kind of exercise inbetween taking care of your career/business/family, because essentially, you’ve got to take care of yourself first anyway. These important things won’t last if you neglect your own health.

  • To Lose Weight, Eating Less Is Far More Important Than Exercising More. The New York times published an article with that title.

    I agree…If your goal is weight loss focus on your diet and don’t overtrain in the gym.

  • hi, i just wanted to ask a random question. i noticed you mention that your favorite excersize is jump rope. i wanted t ok give it a shot. but not sure where to start. could you please direct me to an affordable but good quality rope that i can get?

  • Hello! Thanks a lot for this useful video. By the way, I notice a lot of people keep on talking about Custokebon Secrets (just search it on google), but I’m not sure if it is really good. Have you ever tried Custokebon Secrets? I’ve heard many incredible things about it and my cousin lost crazy amounts of weight with it, but she refuses to tell me:(

  • Some people will of course lower their risks of illnesses and diseases etc by simply eating clean. Evidenced by my dad who was instructed to lose weight due to his diabetes (he reached the age of 65 and developed it despite being only probably 1 stone overweight) and so he overhauled his diet, and has massively improved his health in the eyes of the his doctors. Of course staying active is incredibly important, but i think the average person can definitely become healthier by eating very cleanly. Then again you won’t have a physical endurance, or it will lessen with age, so i guess both exercise and diet together!!

  • brilliant insights on metabolism and weight loss… human body is designed to do physical activity… like where you were leading… now that makes a lot of sense!..

  • Hi Thomas.
    Thank you for you videos. I have a question.

    If I’m already in ketosis and for the day my proteins are higher than usual:
    Let’s say my regular macros are fats 75% prot 20% and carbs 5%
    Some days my proteins may take over a 40% but my calorie goals are full.

    What should I do, try to eat more fat to focus on percentages and ratios? Or stay for that day with high protein and low fat. (My goal is to lose weight)

    How this would affect the production of ketones for the next day?

    Thank you

  • I did maintain calorie deficit. 500 a day and was still rather slowly gaining and not looking. I’ve been on keto with regular calorie deficit at 1000 usually and have lost weight.

  • It all depends on your goals.
    With a diet, you won’t be able to go below -1000 calories/day. With excersize you can go much further, if you have the time and physique to do it.
    I went from 100kg to 93 in a week, while eating 3000 calories a day. This was during a trek in the mountains, carrying a 20kg+backpack. Turns out moving a 120kg (264lbs) object up and down mountains require energy, and if you do it all day, every day, you will lose much more weight than if you simply eat healthier and less.

    However, dieting is a very time efficient way to lose weight:
    It takes me roughly 4 minutes to eat a chocolate bar, but only 0 (sic!) minutes to not eat it, whereas trekking for a week takes me a full week.

  • I actually love exercising(I play basketball on a team 3_4 times a week and lift 2 days a week) but i struggle big time with my diet

  • Great info Thomas, but why am I sooooo hungry after a workout? Doesnt matter if I’m eating a keto or non-keto diet. Fasting or not fasting. Cardio or strength training. Doesn’t matter. I’m hungry after a workout and throughout the rest of the day.

  • What about having a caloric deficit & working out I’m 17, 140lbs & consistently IF & mostly OMAD. I’m considering going 1400 calories while doing hiit 3x a week with strength training on in between days.

  • I have to admit that as a Food chemist, additives and whatnot are a part of my daily life. But I respect your opinion about not eating anything you can’t pronounce (I can lol). I love your videos and honesty, you’ve helped me so much and you are right, both aspects are equally important. Have a great 2014, you deserve it.

  • Just wondering what if you’re doing both? I fast typically Monday through Friday and I also workout daily, I don’t think I’m working out so much that it is a deficit but I’ve noticed a slow down in my weight loss over the year (I’m even slowly gaining now.) This may be due to strength training, I’m lifting heavier so thats goodbut I still have some areas where I struggle to lose the fat (mainly my stomach). Would you recommend changing my routine up?

  • Thank you so much for mkaing this channel. I’m tired of seeing bulky people telling me cheap ways that won’t make THAT much of a difference, they wont go into the science and facts (meat heads?). You however, go into the science behind your videos, and have this cute little animated guy that I don’t have jealous of because of his body. Your channel is refreshing and I wish you the best. You’ve got a sub and a very sincere Thank You.

  • The problem I have is I eat wayyy too much calories due to my gluttony issue. But I do workout ard 30 to 40 mins a day, but still gaining weight because I didn’t burn off the cals I have eaten. I’m still working on eating clean and lesser.:) any tips to curb appetite? Thanks!

  • To Lose Weight, Eating Less Is Far More Important Than Exercising More. The New York times published an article with that title.

    I agree…If your goal is weight loss focus on your diet and don’t overtrain in the gym.

  • Exercise is very useful in general, but it won’t help you to lose weight at all. Research shows that you will lose less weight if you add exercise to your diet.
    I made a video on that a while ago:

  • Love this. I can’t express just how angry I get when someone says “I’ve lost weight and I didn’t even exercise” or “I want a bikini body this year” (Then exercise a couple of times a month for a month). I agree completely, eating healthy and exercising is just as important as each other with consistency. 

  • BOTH have such a profound affect on my mental heath, mood, and energy. Great message: Choose the BIGGER life! MORE whole foods AND plenty of exercise and fresh air. We have such a WIDE array of beautiful fruits, colorful vegetables, various whole grains, tasty proteins, and rich, delicious fats before us (plus the occasional indulgent French pastry!) gifts in abundance. And the ability to exercise is a real privilege. So many people live with debilitating illness, people who would love the chance to dance, lift, run, walk, hike, cycle, row… Let’s not take these things for granted. Celebrate both food and exercise if they are yours to choose. One day, they may no longer be so. D&K: Your “rants” are really just calls to remind us of how good we have it. Refreshing! My motivation at (almost) 50 is not a bikini (heaven forbid!), but hopefully life with someday-grandchildren and enjoying the second half of it all with my awesome, active hubby who loves to hike. For this, I need a strong, fit body so I can enjoy these years. It just gets better and better when you love your body for what it can do and not how it looks. THANK YOU for all you do.

  • Kelli could you please do a video talking about being on your period while you’re trying to lose weight? How to deal with cravings, comforting eating, bloating, mood swings and feeling like you want to give up?! Basically juST HOW TO SURVIVE!?!?! Thanks, love you guys xx

  • Yes, working out reduces appetite. I’ve noticed this. This was obvious as a kid running up and down the basketball court but as an adult I lost the drive to exercise. Just recently before watching this video I started taking this approach of adding exercise between long bouts of fasting and its working. My biggest problem is that I’ve damaged a ligament in my wrist and can’t lift weights. I started to run a lot more and then my knee caps started to get bad. Now I’m using the treadmill and crosstrainer and my knees are feeling better. It’s a slow process but eventually after losing size I can start to run outdoors and eventually I’ll start weight lifting again.

  • Diet hands down. This isn’t from a study this is from a life experience. If you just want to lose weight/fat cut the calories. You can’t outwork a high calorie diet unless your on drugs or have exceptional genetics which majority do not.

    But many trainers or health “experts” won’t tell you that because they have to sell you they’re bullshit. If majority of population would get educated the exercise profession would be out of buisness. Majority of the stuff sold is bullshit.

  • ive been on a diet for 2yrs…2 freaking years and ill tell you im never ever gonna return to it..after the reverse diet im not gonna fuck my self up ever again…im more happier with weight lifting now..i can now sit back and relax������

  • I really like you guys! Was looking for HIIT excercises and your videos are awesome! fun! Different workouts for all walks of life. Easy to do, gets you sweating without thinking about it! Awesome job!

  • Just wondering… I have recently lost 55+ lbs in 3 months, I feel really flabby. Im afraid to be saggy. Do you have workouts you could recommend? Please, let me know asap. I’m doing this workout in tge am. Looks really intense, which is a good thing. Thanks in advance!!!!:))))

  • My extremely overweight friend can’t really exercise. Only walk. She always eats a lot. She’s finally cut out sugars and carbs after years, and she’s already lost 5 kg in 2 months time.

  • Anyone know what is Custokebon Secrets about? I hear many individuals lost a ton of weight with Custokebon Secrets (just search it on google).

  • guess I’m a “fitness nut” but it’s easier to workout 30 minutes to an hour then it is to deny myself food 24 hours a day. Sometimes weight loss boils down to being realistic and I think that’s where most people fail.

  • Yes you can lose more weight with only dieting alone but trust me, you won’t be able to maintain it. I was a yoyo dieter so I’ve been there.

  • For a professional football player in the top leagues. To have the best performance is it better to be in ketosis or eat like normal football players?

  • perfect timing for this! in the past I have tried zig zagging cals (deficit days/nondeficit days) but never while incorporating IF in the mix. right now i do 18/6 IF 3 days a week (training days only) so i think now is a good time to try the approach you talked about here. thank you so much!

  • Another problem with exercise is that when you exercise, your appetite increases, so you’re number of calories tends to increase. Also, how effective a diet is strongly depends on the diet itself

  • Counting calories is just too complicated for me, I’ll just move my ass and do intense workout. Also, restricting calories seems like a real torture. I’d say do regular workout and eat healthy real food.

  • Great information…Problem is:
    1.most people think they can out exercise a bad diet.
    2. Most people justify cheating on their diet because they are exercising

  • I am currently 109 and my goal is 100. Does anyone have a guess at how long this could take? I plan to workout daily for 30 minutes to an hour and I eat normally as in I dont eat snacks in between. I just eat breakfast, lunch, and dinner. Not only that, but I dont eat fast food for one of my 3 meals so it’s just homemade cooking.

  • Does Custokebon Secrets (search on google) help me lost a ton of weight? I notice lots of people keep on speaking about this popular lose weight method.

  • I read plenty of great reviews on the internet about how Custokebon Secrets can assist you lost lots of weight. Has anybody tried this popular fat burn secrets?

  • can u pls tell us how to get bigger i berlly eat and i dont really know what to do is there any video about it? sorry for my bad english

  • I see lots of people keep on speaking about Custokebon Secrets (do a search on google). But I’m not sure if it is good. Have you ever tried this popular weight loss secrets?

  • Hey guys,

    I just wanted to say that I appreciate the value of all of your videos SO MUCH that, even though I don’t often buy stuff online, I went ahead and purchased your 8 week fat loss program without much thought.

    Any time I can’t (or just don’t want to) make it to the gym, I can put on one or two of your videos and get a good workout in for the day that’s fast yet I can still feel it! You guys do such a great job, so I’m excited to follow you 8 week plan and let you know how it works for me!

    Much love,
    Laura C

  • It’s fascinating how much of this video is anecdotal practice advise, including the comments.

    Both diet and exercise are very important, date I say equally important, when it comes to HEALTH.

    HOWEVER, based on the evidence, diet is FAR more important for WEIGHT LOSS.

    You can control 100% of your calories in, while you can only control about 30% of your calories out (exercise).

  • What exactly is Custokebon Secrets? How does this thing really work? I see a lot of people keep on talking about this popular fat burn methods.

  • What are some ways to lost tons of weight? I read lots of superb opinions on the internet about how Fenoboci Diet Plan can help you lost a lot of weight. Has anybody tried this popular weight loss method?

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  • I have always been skinny but skinny doesn’t equal fitness, i’m actually quite out of shape and that is why I am starting to workout.

  • The more I work out the hungrier I am… Like starving all day! But it makes me feel great and improves my mood significantly, so I just eat low carb and work out and deal with it lol