Wow, so much activity in the thread… I’ll try to catch up, a bit…
You’re mixing generic terms and specific terms. In exercise science and the study of weight loss, incidental walking - even for long distances - is not termed exercise. The term is “activity.” Walking that is added to the normal activity is called “exercise.” And choosing to stop eating sweets is an exercise in discipline. All three are exercises.
In general, when someone talking about weight lose says “exercise,” they mean additional activity performed for the purpose of burning extra calories, and they don’t refer to their routine activity as “exercise.” If you stop conflating the two, you’ll find yourself speaking the same language as most of the rest of us.
You keep going back to BMR here… while you should be referring to deficit relative to Maintenance Calories. Anyone who eats the exact same calories as their BMR can expect to lose weight, because they’re eating less than maintenance - unless they literally lie in bed all day. Maintenance Calories are your BMR (Basal Metabolic Rate) plus the calories you burn as a result of routine activity. Calorie deficits - whether caused by adding activity to burn calories (exercise) or removing food to reduce calories (restriction) - are measured against Maintenance Calories.
There are no anti-NEAT people, and if they were, they wouldn’t be anti-exercise. NEAT is not Non-Exercise activity.
Also, I don’t recall anyone claiming that exercise “must be followed by eating more…” I’ve said that exercise stimulates appetite, and that many of us find food more psychologically difficult to resist after exercise, but I don’t see anyone saying the exercise “must” be followed by eating more. If that’s what you’re arguing against, then you’re arguing against your own statement.
I don’t think anyone expressed that belief. You’re planting statements and disagreeing with them.
So you are saying that a person eating 2000 kcal but burning 3000 kcal a day through (a deficit of 1000 kcal) will lose fat more effectively than someone eating 1,200 kcal a day but burning 2,200 kcal a day (a deficit of 1000 kcal)?
You’re finally comparing equal calorie deficits, so the answer will be close…but for the first few months, no, the person with a 1000 kcal deficit who exercise less will probably lose a little more fat.
The body adapts to small changes in exercise quickly and will become more efficient; even if you carefully measure the exact number of calories burned, you’ll find you need to gradually increase your exercise intensity or amount to try to maintain the calorie burn. And if the exercise becomes too intense, the body really wants to burn carbs, not fat; low-intensity exercise burns fat, but if you increase the intensity, your body will want to burn carbs and tends to shut down the fat-burning pathway. Your body can actually break down lean protein in response to the demand for carbs, perversely leading to the lose off lean tissue due to exercise.
There are always a lot of mechanisms in play in the body.
[quote=“Telos, post:191, topic:15008”]@MentalNomad was arguing that lowering calories below 1500/day is better for dieting than trying to achieve a similar deficit by exercise.
Only in the beginning. It’s better for fat loss in the first few months. After that, adding exercise is key. You keep misconstruing other people’s statements as all-or-nothing. The world is full of complex systems and grey areas.
Again, you’re being too all-or-nothing. Not all exercise preserves muscle. Weight-bearing exercise is great at inducing the body to preserve muscle (such as lifting weights.) Low-intensity cardiovascular exercise is not so great. High-intensity cardio exercise can induce muscles preservation or growth, but large amounts of low-level cardiovascular exercise doesn’t really do that, and can, in fact, lead to muscle loss.
For a great contrast, here’s a world-class performer at high-intensity a cardiovascular exercise: sprinting.
Sprinter Tyson Gay. Nice shoulders and arms.
Here’s a world-class performer at large amounts of lower intensity cardiovascular exercise: marathoning.
Champion marathoner Geoffrey Mutai. Does his upper body look preserved? How about his legs, even?
Or how about an elite female sprinter:
Versus elite female marathoners Mare Dibaba, Zhou Chunxiu, and Shalane Flanagan:
I’m now going to go digging back further through this thread - my notifications tell me I’ve been tagged or replied to several times. I think I’m inevitably going to miss some, and I can only spend so much time here…