Think Exercise Doesn't Make You Burn Fat Immediately?
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- čas přidán 31. 08. 2021
- Study Discussed: www.cell.com/current-biology/...
A recent study ( pubmed.ncbi.nlm.nih.gov/34453... ) sought to determine the relationship between physical activity, total daily energy expenditure, and basal metabolic rate. They sampled a large data set of people (n 1700) and found that as physical activity increased, BMR DECREASED such to partially compensate for the increase in activity.
This is in contrast to how many people think of exercise. Most people believe that if you 'burn' 2000 calories per day and start exercising and burn 300 calories from exercise, this means you will burn 2300 in total. This data set suggests that is NOT true. In fact, the data suggests that as you increase calories burned from activity, BMR compensates approximately 28%. That is, for every 100 calories you burn from activity, BMR decreases by 28 calories on average.
Interestingly, amongst obese people, there was a significantly greater compensatory reaction to increased activity with obese people compensating by nearly 50%! This suggests that certain people may be more pre-disposed to becoming obese based on their body's ability to compensate for increased activity by decreasing BMR.
This study does NOT mean that exercise is useless for weight loss. After all, these compensations were only partial. If an obese person increased their activity by 400 calories per day, they are still getting ~200 calorie per day increased total daily energy expenditure. The average person is still getting 72% increase in calorie output contributing towards TDEE from physical activity, plus exercise has a ton of other benefits OUTSIDE of weight loss. It's important to note however, that even though it's still a net increase in TDEE when exercise is added, this cannot be at the cost of increased appetite. That is, if you are obese and increase your physical activity by 500 calories per day, netting ~250 kcal TDEE increase, if it simply makes you a lot hungrier and you end up consuming an extra 250 kcal per day or more, then the extra physical activity may not be worth it.
Overall, this data is still a 'win' for exercise and weight loss, but it should temper our expectations about how much weight loss exercise can actually produce.
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Regardless of how much of an impact exercise has on fat loss specifically, it’s without a doubt one of the best things you can do for your overall health and wellbeing.
I think it's a crying shame that exercise has been linked to weight loss. I had a friend who literally said, "I don't need to exercise, I'm already skinny." That's not what it's about!
@@greghansen38tell that person that it’s training not exercise. It’s training to be a physical fit human.
Fitness becomes more confusing every single day!
The reason why is because people want excuses to not do it.
Its simple as just workout and eat healthy. The problem is people makes so much excuse to eat shit. We now have movement like haes. Logic what is healthy has become so complicated. All new study used to be just logical sense but unfortunately its not anymore. So to convince people now we need science to breaks down every single details.
For most peoplel who don't need to dive too much into it, this shouldn't concern you at all. Just eat in a calorie deficit to lose fat, resistance train to build muscle, and eat in a teeny tiny caloric surplus to gain muscle and maybe maintain fat. Simple as that
@Whey Protein If you want to look like a Greek a god it’s going to take steroids for most people .
There are some who have the genetics .
For the majority of the population it’s all about calories, diet , excercise.
@Whey Protein It not an excuse .
I been in gyms all my life
There are just some people who have different body structures denser muscle fibers .
If you look at certain ethnicity you can see the difference between African Americans and Chinese .
Just an example
This is why the best approach is to set your daily calorie deficet from nutrition only and look upon exercise as what you need to do to build muscle and forget the calorie burn from it
Why do you assume that there is no, or less, compensatory mechanism activation associated with a calorie deficit induced through nutritional manipulation?
BMR adjusts regardless of how the calorie deficit was created, we also know that whilst NEAT is inversely correlated with PAT, so is TEF positively associated with calorie intake, for instance.
Correct, but not new. How long have you heard "You can't outrun a poor diet", "Abbs are built in the kitchen". Exercise builds muscle and improves cardiovascular activity.
That's what I do. I feel it makes it easier to lose weight 👊🏻
What about cardio though?🤣
@@TheSimonboyle Builds the heart, generally by the time you build up cardio you have to account for it, you know how to account for it.
Kind of a confusing video. What is the main takeaway
agree it would be great if he summarize main point
he is like thomas delaurbwhere they keep it vague it seems but never get to point haahha dr ber is best he summerizes at end hahah or we just stupid haah
These study breakdowns are fantastic, Layne. This evidence is so important to share for a lot of people who still hold these beliefs since they were so commonly pushed. Keep up the awesome work!
The problem with your thinking is anyone clown can do a study, including very evil people who want you to be unhealthy. They have been lying about food and health for all of science history, now is unlikely different.
This is another "Snapshot Study." What they're seeing is the body's *INITIAL* reaction to adding exercise (remember, the body protects itself through regulation). However, like most studies, they don't continue to monitor over a prolonged timeline with the same variables. If they did, they would see the BMR start to climb, and even surpass the initial mark (probably 2 weeks or more to start, and another month or so to surpass).
Link?
How do you know that?
Your guest appearance on today's video by Greg Doucette was greatly appreciated. Thanks for arming us with the tools we need. 👍
Always giving out great info! Thanks, Doctor.
Awesome topic! More of these🤙🏼 thank you
Well presented! Clear and concise. Thank you.
So now people might be asking, how can I reduce the compensation by the body due to exercise? My answer to that through my personal anecdote is to NOT do HIIT cardio or anything that makes it hard to recover. Anything that adds too much systemic fatigue will tank your NEAT. Stick to low intensity cardio (brisk walking) to minimize fatigue.
@@reelcatastrophe check out Peter Attia’s podcasts on zone 2 training… Although I believe there’s a place for HIIT or SIIT I also believe when it comes to that, minimal is optimal! Too much is too much…
@jeffrey bankers Lately I'm doing all the closing shifts at work due to that, I lift in the morning, intensive cardio to increase my lung-capacity 1-2h before work and after work I head straight into bed. I'm one of the few non-smokers so my manager doesn't mind I take the same 5 minutes my colleagues take to smoke to wolf down some food once hunger returns because eating post-cardio is rough.
@jeffrey bankers I like that idea too. Vr or Nintendo ring fit, some gadged will be bought this fall.
Steady state cardio and basic strength training. No need to go hardcore on the conditioning or strength work, unless you’re training foe something specific.
Most people do HIIT for heart health not just losing weight.
Very interesting. Some things seem so simple and obvious but we overlook them easily. Thanks.
Awesome take on this study. Great advice! 👍
Brilliant post. Would be great to have another in-depth post about this.
This very valuable. Thanks for highlighting this🙏🙏🙏
Excellent educational video thank you for sharing!
I love that you are explaining the context around a study and how it fits in with the rest of research!
Thank you for breaking this down.
Very interesting. Great post Layne
So informative! Thank you for these videos they're a great way to keep on top of the latest info. I've been recently trying to train myself to see exercise as a way to feel better rather than a means of fat loss and it's nice that the literature (somewhat) supports it.
Yes always do exercise for good heart health or some form of cardio, it's not about just trying to burn fat.
Brilliant video as usual from you.
Very interesting video! Thank you Layne! :D
Layne, You are so helpfu!!!. Thanks for informing the people with real life, scientific useable info..all these motivational fitness people spewing regurgitated cliches and charging people to be motivating them and trainnthemselves digitally basically alone...So sickening....and useless. If you are in the gym 5 times a week, you don't need motivation, you need factual useable information that you can use...like you give..THANK YOU.
Good breakdown, more is not always better. Consistency is key and being aware of what is actually happening. You see so many people jump on the cardio for fat loss. A good diet with enough calories, cardio and resistance and consistency always wins.
This was fascinating! I love learning more about the body's mechanisms. Thank you! I'm using carbon now and love it. So much thought went into it.
Super helpful, thank you 🙏
Great explanation. Thanks
You have helped me a lot with focusing on calories thanks! Been seeing results.
My favorite fitness channel
I’ve decreased my frequency of exercise as of late and seem to be having an easier time of staying lean
Exercise is addictive. I wish to train more but its directly related to the amount of rest we get. With injuries and inability to recover faster. I have to prioritise my workouts based on the goals.
You mean you just eat less...?
@@xMCxVSxARBITERx to remain bodyfat, you eat at maintenance and not less.
@@miloice74
I didn't reply to you but the original comment...
@@miloice74 He said he had decreased his frequency of training yet claiming he had an easier time staying lean. That just means either he moves more normally (non exercise activity) or eats LESS.
Absolutely fascinating! I'm an endurance athlete and coach. This information is incredibly valuable to me. I have a better understanding of why I'm not the size of a stick by the end of my race season and how I'm able to maintain my lean mass throughout as I spend many hours training for MTB stage races. I also understand better why this would be different for someone else doing the same thing as me. I am super interested in learning more on this topic and look forward to future findings. Thanks for sharing this information.
Well put!!
Great info… not what I would like to have heard, but a perspective adjustment… I kill it at the gym… especially on days leading up to, or after, a vacation or outing in order to compensate for my overindulgence... A healthy diet is important at all times along with activity outside of the gym.
good explainer video!
Well logically it makes sense, as you get fitter, your heart rate lowers at rest meaning you burn less calories per hour which means your bmr also lowers. Its a domino effect.
Exercise is just 1 way to gain free calories not fat loss. So if you put those calories into a deficit then fatloss will happen.
In summary, exercise=/=fatloss.
This absolutely can be noticed with heavy weight lifting at the other portion of the workout.
The more we can explain the genuine impact of specific exercise as part of the energy balance model, the closer we will get to actually helping people manage their weight (ie fat).
CZcamsrs like Greg Doucette and others have said doing hit cardio is basically pointless because you do get an afterburn but it's such a small percentage it would only equate like 30 calories so it's better just to do low-intensity for longer if you want to burn more
I used to like Greg Doucette, but he's getting on my nerves. Not everyone has time for hours of cardio. His job is making videos, some people have regular jobs and no time nor do they want to do that much cardio. HIIT is very efficient and gets the job done in short time. Greg makes fun of people who love HIIT. Completely full of himself. Plus if someone needs to burn extra calories by doing cardio, there is something wrong with the diet.
@@Inga_Ka just because people don’t have time for a workout doesn’t make what Greg says un true , jumping around a room for 10 min doesn’t burn a lot of calories . He isn’t lying most people don’t even do HITT correctly enough to do anything but validate that they simply don’t have time or care to make time to workout .
@@Inga_Ka I don't find any form of cardio to be very efficient it's more so your diet but yeah I don't like Greg anymore I don't watch him he's annoying the talks about his weight loss and he makes fun of people that enjoy to have more fat in their diet. His whole thing is eating low-calorie high-volume food but that doesn't make you feel full because the foods that he eats has no nutrients a couple hours later you're starving again that's why he eats like 5 times a day to counteract that. I started like not quite a keto diet but it has a lot more dietary fat and lower carbs and now I never have cravings compared to when I was using his anabolic diet
@@Kwildcat13 I'm not too big of a fan of Greg but I 100% agree that's what people who do hit cardio do do you think like running for like 20 minutes stopping and starting will burn more calories than actually going for like an hour long walk or something or doing a low-intensity elliptical bike session for 45 minutes. Actually do hit cardio right it's extremely stressful you have to go so hard that you're almost throwing up people don't do that
@@williammclean6594 I never said anything about burning calories by doing HIIT. Calories should be managed through diet alone. For getting and being fit for people who don't have tons of time is HIIT a great choice. Calorie burning effect of any exercise is grossly overestimated. Too many people trust their calorie trackers, which are up to 93% off.
Sooo good 👍🏾 thank you
Great video
Good advice
Exercise does a lot of positive things, not just weight loss
Could you assume that your body becomes more efficient at “keeping the lights on” so the BMR decreases as your exercise increases.
But while explaining the study you said "BMR" goes down when exercise goes up, not "TDEE", Then you said NEAT could be the reason for that, NEAT is not included in BMR so how does that work? If they actually tested BMR not TDEE then NEAT can't be a factor in this. It's gotta be other things like when we lose our period to conserve energy, etc..
is there any possibility that the reduction in bmr seen with exercise is due partially to the body becoming healthier and the organs or body working better there for burning less
Hey Don I've got an interesting question. For someone coming back to gym after a year or so. With prior 4 years of lifting experience he will be getting a lot of body recomp but lets say for 2 months only lost 3lbs should he cut calories further or is it him getting back all that muscle lost? Waist decreased 2 inches or so.
those urban outfitter tees are the best!
maybe id like him to postulate on ideas more but honestly i like laynes videos alot . they are in fact educational.
I used to cycle 8h a week and saw my mass increase from 87 to 92kg, with diet uncontrolled. Now I cycle 12h a week and eat whatever I want and now 78kg.
I absolutely love doing cardio. On the elliptical, an assault bike, stair master or playing basketball for a few hours. I've lost over 25kg in the last 7 months and kept it off. Minimal changes to my diet but generally still eating what I want. 🤷♂️
Your anecdote isnt counter evidence bud. But even at 28% reduction/compensation you're still burning calories. Did you watch the whole thing or the title?
@@billybigballssteubing2243 Watched it all. Was not producing counter evidence champ, just letting people know my journey and how cardio has been working for me regarding fat loss. Take it easy mate. 😁
@@whatsdoingbiz5203 you know that's the same thing, right?
Did you keep your diet exactly the same?
You're right bro, I'm such an idiot 🤦
@@whatsdoingbiz5203 I didnt come with that energy so Ill assume you're american and have a predilection for fighting everyone?
Also there are always outliers and if you look at the study FM is also key. So for those that train others (those that seek a coach and not as well trained as you on the whole) this could be a crucial element.
I started running 3 miles a day and after 3 months and I was shredded. I dropped my visceral fat from a 7 to 5. It also improved my blood work.
Hi, is your hight? Weight before and after?
3 miles damn. I can't even do 1 mile lmao
@@SKY13. Are you 80 years old bro ?
@@Ayrad160 might as well I Fat AF. 🤣😂
Sounds like it would kill the gainz.
Thanks very helpful. Quick q on resistance training for fat loss. Does doing strength training (3 times a week-moderate)increase BMR or the latter can increase only due to the muscle that is build and not because of the training itself ? I am asking this because building muscle isn’t that easy right ? Cuz we are eating 🍽 at a calorie deficit for fat loss.
This is very interesting about the subconscious change in just regular activity depending on physical activity. Years ago I used to run alot and days I would run alot as I look back on it I didn't do much else that day. I used to exercise in the morning when I worked because I had to work then had kids. Now that I am an empty nester I work out in the evening because I know I will exercise but intuitively I knew that if I exercise in the morning I am not as productive around the house after that.
Control your weight with diet, exercise for health. I've been saying it for years....
Omg what an incredible new idea
@@patc2515 lmao. Agreed, who would have ever thought of this.
Exercise doesn’t make you healthy. Diet does.
And change your body's composition with both?:)
@@weisscoaching hell yeah 😂
Yes the compensatory mechanisms are strong. At the beginning of my diet i was doing my cardio. As it went on for a while i just became exhausted earlier and did not have the same capacity to go on.
As your muscle mass increases your bmr goes up. That directly correlates to hypertrophy training not endurance training just to be fit. If you just get fit and do endurance training your bmr may go down. It takes more energy to run more muscle mass but if you just get fit your body becomes more efficient and lowers your bmr. Hope that helps
im only gonna say this once.... you lose weight by burning more calories than you eat... exercise can help you burn calories ontop of the workout your doing, exercise enough and you will eventually burn more calories than you eat, if any1 thinks otherwise, they need to rethink how basic body function works , its as simple as this. no more complicated
This video unlocks the truth behind successful weight loss though exercise. The more one pushes themselves in the gym, the more likely the person will be to eat to make up for their effort or as a reward system along with moving less (NEAT) thought the rest of the day doing normal activities. Therefore, one can conclude that only though exercise along with maintaining your calorie expenditures from NEAT can you end up in a deficit by the end of the day. I recently set a 10000 step goal for myself per day, whether or not its also a workout day.
When i was unemployed few years back i would do 3/4 hours of spin bike a day which claims to burn 1800-2400 calories (25kmph) i always ate back the calories and then some got shredded in the process. Also used to lift weights 6x a week for 2 hrs.
Curious as to whether increases in dedicated exercise activity actually lowers BMR more than it results in more time spent sedentary by the typical individual. Individuals who maximize effort during strength training or endurance training may have a greater tendency to rest more during normal everyday activity. Sit more, lie down more, sit still, move less, etc. Essentially lower non exercise activity.
But it is hard to refute that increases in dedicated exercise activity will tend to lower the resting heart rate, rate of respiration, etc. which would equate to lower rates of energy consumption at rest.
However, there are plenty of individuals who don't do any dedicated exercise, but walk everywhere, move constantly throughout the day, eat a normal diet of generally whatever they want as it fits into their daily routine, which is not the same as a sedentary, eat everything they want constantly throughout the day, and remain slender.
Calorie deficit doesn’t just mean cutting from what you consume but can also be increasing energy expenditure. On top of that building and maintaining muscle helps burn calories. 14 calories are burned per 1lb of muscle a day. So that plus working out daily and you’ll always been in a deficit so long as you’re keeping track of calories and not over eating
Yeah tracking steps has been the game changer for me. “I’m not moving. I need to hit this number”
Proving that in a challenge between a group of friends in 2014 won me money.
Diet is key but excercise is helpful. But yeah I’ve been hearing this before and I agree. Even when you diet too much things would slow down... it makes sense that too much excercise too would have the same effect. Eat good Whole Foods whether vegetarian or keto or a well balanced mix of the two and excercise for health benefits.
So can you recommend food tracking app? I'm using my fitness pal,is it good one?
This video made me think again about brown fat and its effects on TEE and BMR- With this study in mind do you have any thoughts or know of any new data coming out about this?
Exercise for cardiovascular, strength and mobility, and nutrition for fast loss
100% on the intentionally keeping steps/general activity up to prevent ‘compensation’. Tho imo ‘compensation’ overcomplicates something pretty simple we all already know all about - getting tired. Exerting yourself more than usual is tiring so you slow down. Just got to force yourself not to slow down till you burned whatever overall total for the day you need to, then go ahead and relax because you’re done. Been doing that years now, total works, and why wouldn’t it. 🤷
This info needs to go to the masses. So much bad info out there. Thanks Layne.
Exercise burns calories. Being in a caloric deficit burns fat.
I wonder if spontaneous activity is the only factor or if the body gets more efficient as well. Someone like myself who works at a desk from home and rarely has to leave the house may still get a linear benefit from exercise unless the body is using less energy for involuntary activities.
Jeff Nippard just put out a video, and there's a guy in there that tries to burn off 10,000 calories.
Extremely fit dude, managed to get under 4,000 calories burned by exercising all day.
Weight loss has always been a tough subject for me, because I'm a genetic freak. I had a belly for about a week when I was a kid. I ran on my mom's treadmill, and it was banished, never to return again, but I've been studying it lately for friends and family.
Seems hypertrophy dominant resistance training and anti-glycolitic training are the way to go so more muscle and mitochondria will utilize the fat as fuel throughout the day, hydration, sleep, making sure all macro and micronutrients are being taken, upping protein, and eating foods that will take up more space is what's needed. Of course one must figure out how to make the good foods taste good, and supplement too.
I’m 45 and pretty lean w a good amount of muscle and YES, this is a recent picture of me too. I think, from MY experience anyway, is that training TOO hard can really trigger your appetite to the point where you will overeat…especially if you do HIIT cardio. You will become absolutely ravenous afterwards. LISS cardio done consistently, I find anyway, is more forgiving on your joints and your recovery ability. It gives your metabolism that nice bump and you won’t find your appetite out of control afterwards. Same thing with resistance training; stimulate the muscle but don’t overdo it. If you’re sore in that bodypart for 6 days afterwards, you definitely overdid it. You also have to find a “diet” that you can adhere to as well. I prefer low carbs, high protein, high fat. Carbs make me feel tired and bloated. Some people can handle carbs and do quite well on them. Genetics play an enormous factor in this and I think you should experiment to see what works best for you
This does make some sense to me personally. I can do 1 hr of cardio/week or 5 and my weight loss is the same...steps and Cal's stay the same. Either that or I quickly adapt to cardio?
Man, that's wild. In terms of an evolutionary perspective, BMR reduction being more aggressive in fatter people is almost counterintuitive, as they have the extra fat to spare and don't need to conserve as much. Thanks for the breakdown!
when you say exercise increases satiety signals - do you mean cardio or all exercise (resistance training)?
So if I want to have a High food intake capacity post diet without requiring reverse diet for to long, I should keep whîle I am cutring calories, cardio to a minimum?
But if we put on muscle tissue in the process of exercise , we do have little room for calories to maintain that muscle and protein synthesis .. does it relate ?
Very true. In my years of exercise and IF, Exercise alone, like Calorie restriction alone, only temporarily throws of the balance, even when not compensated for by overeating or lethargy, until the body adapts to a new equilibrium. This is how exercise disorders develop just like eating disorders.. However, through periodicity, and used together, the body can sustain what I call race weight, or hunter's weight, which is a new set point, too.
But if you intentionally increase your step count consistently by walking for example, does it still count as spontaneous activity?
The study says BEE is reduced right so that wouldn't be a decrease in NEAT? It seems like it is something out of our control. Thanks for covering this one. Very interesting.
Ok. This is the 6th video I've watched of yours and I can't not day this: you have a super amazing nose! (and facial features in general!) (Sorry for the weird randomness. I'm an artist and I love doing portraits and your nostrils are perfect.)
People should exercise because exercises activates the enzyme PGC- 1alpha which is crucial for the fat oxidation in skeletal muscle.
Muscle is more metabolically active than fat, that is to say, we burn 7-10 kcal/lb of muscle vs 3kcal/lb of fat. So, it seems counterintuitive that exercise decreases your BMR. However, you can assume that people who are obese have way more fat than muscle. In effect, the increase in fat pounds makes the caloric demands for fat higher than muscle. So, suppose that a beginner obese individual gained 10lbs of muscle while losing 50lbs of fat over a year. That would account for a 520kcal deficit per day. You can see, the 50lbs of fat lost originally burned 150kcal/day while the gained muscle now burns around 70-100kcal/day. I think this can offer an explanation to why BMR decreases when you exercise. Putting it in simple terms, you lose way more fat pounds than muscle gained; in effect, your BMR decreases.
Please, please PLEASE do what you can to make more balanced content like this dude. It’s so much more impactful and helpful than the flippant debunking nonsense videos. You can be a much bigger force for good than you can imagine 👍.
I enjoy the debunking videos just as much tough because it helps us avoid wasting time
Though*^
Everyone is trying to force themselves to follow a plan but nobody is just doing what they enjoy
If you’re active as a child and teenager, you’re going to be a healthy adult. The problem in modern America is that children and teenagers are no longer as active.
I'd be really curious to see whether compensation varies with intensity of exercise, such as walking versus HIIT or running.
How do you figure out how many calories you burn daily just to keep the lights on? And how much calories do you burn walking 10 miles a day?
I walk 30,000 steps each day at work..
Unrelated but this made me really curious what lasha would look like if he leaned down close to stage ready.
I’m 65, plant based, run 10k/day and recently added 3 days/week CrossFit (probably going to add 2 days p90x) … I do eat occasional fish .. never eat lunch, just a kale and water blend. I went to Mexico for 6 days where I ran 10k each day but no CrossFit, minimal alcohol, but still put on 4lb … pissed me off … now I’m back I have 4lb to lose .. I’m 5-10 I like being 155 but told I look like a concentration camp victim ..so I went to 165 … now I’m 169 .. F*** .. I completely agree with wearables and calories … as I’ve got better at running I know my calorific expenditure is lower but my watch is consistent at 125kcal/mile.
My wife said “you’ve put on 4lb of.muscle” … not just doing 3/week CrossFit for 2 weeks …. It seems that unless I’m on a 1900kcal budget I put on weight … I know my bmr is 1540 … so .. I guess that 500kcal from a dail6 10k run is about right and Layne” 100kcal from CrossFit … just seems “unfair”
Actually .. I’m 65 and extremely bit .. so unfair sounds pathetic … but … this is a health channel,so “f*** it” .. actually I’m writing this because I don’t wan to get up and run my first 6k in tje cold ….
Makes me wonder if steady long term excercise overcomes this poblem.
This is the first time I have heard you not arguing with anyone.. lol. Good fucking video
how would it be NEAT if you clearly stated it was BMR that slowed down??
That makes sense but "exercise" is a very broad term. BMR dropping makes sense for cardio or endurance exercise but if you're building muscle that should counter act the drop because muscle is metabolically active.
No matter how much the mind wants the body to adapt by activity demands it places on it, the body always seems to find ways to compensate. The body's compensation systems makes simple math (CICO) not so simple.
I mean your body not going lower your bmr by 1000 calories so if it lowers it by like let's say 200 you still have burned 800. Doesn't this equate to rest since you moving less because you are tired and need to recover ???
I have been there that same day with the remote control 10 ft away and did not want to touch it
My hypothesis, I'm commenting 2:36 into the video, is people who exercise have more efficient bodies. I imagine a person with a resting heart rate of 40 will have a lower BMR than someone with 75.
Your body may compensate some for the exercise, but it isn't going to be large amount. So, let's say you burned 500 calories, and your body subtracts 100 calories from that, then you still burned 400 calories. Exercise is still going to be worth doing to lose weight.
This video is going to make people think that exercise is pointless, and that's not true. Doing only 300 calories, around 30 mins isn't enough, because you might not have actually burned 300 calories, it might only be 150 calories, because calories burn counting is often wrong.
Just because you BMR drops 100 calories, which is nothing, if you are burning 500-700 calories, then you'll barely notice it. Your still moving much closer to your goal weight. I guarantee if you stop exercising, it's going to take you much longer to get to your goal.
The fitter you become, the more energy you'll find you have, and just being in a calorie deficit isn't going to give you that energy, you have to tune your body through movement, get the blood moving, clear up the pathways in your body. Making it so much easier for you to do physical things.
So, do low impact cardio 30 mins at a time, take a 30min break, and do another 30mins. You don't have to do it all at once. You can spread it out through out the day. When you are done, you shouldn't feel sore, and you should feel fine to do it again the next day. If your sore, you did to much, scale it back some.
Exercise doesn't have to be hard, you just need to move your body for a period of time, if you move it enough, you burn calories. It doesn't take much, don't make it harder than it needs to be.