36 Comments

1. 

   @kiddfamilyfarmllc9962

   November 8, 2024 at 4:17 pm

   As a 63 year old male I can drop down to around 12% then my belly and chest fat hang on. That is with TRT.

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2. 

   @Blinkers2007GameDev

   November 8, 2024 at 4:17 pm

   A walk 15-20 K steps and you’ll have more calories to spend

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3. 

   @iAmBeaTLes

   November 8, 2024 at 4:17 pm

   This made a lot of sense for me and what I’ve experienced 😊

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4. 

   @ElleEstQueTropRoque

   November 8, 2024 at 4:17 pm

   how to increase very easily your daily activity when you are sedentary behind a desk.: have a pair 8 to 10 pounds dumbells your desk. Stand up (or even stay sitted if you are not able to standup) and play with them when you are having a call and do squat in them when you are brainstorming ideas or in planning mode. It will make you move throught the day, feel more productive (yes it feel paradoxal) and increase your general metabolism. It's amazing and efficient.

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5. 

   @AM-jw1lo

   November 8, 2024 at 4:17 pm

   I find the title of your video hard to comprehend. And the article uses the weasle word "could" in losing fat, (wtf, if you do a study and have evidence why would they say it this way). bottom line this article say what we all know, "you will probably plateau at some point in your diet". I agree and that is why i am watching some of your videos, as i have switched to keto because i hit a plateau with a diet that 1000cal/day cardio. The "could" for me appears to be "will" but the question will then be, will i again plateau after a time on keto? Study doesn't go that far.. does it?

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6. 

   @nan.11.

   November 8, 2024 at 4:17 pm

   But isn't "moving more throughout the day" is also cardio?

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7. 

   @danweddle4044

   November 8, 2024 at 4:17 pm

   I don't know. Before I knew anything about fitness or diet I just starved myself and did cardio everyday and lost 40lbs in a month. Then went less calorie restriction and continued to loose another 20-30lbs over the next year. I didn't gain any of that back till I quit going to the gym and eating well. Lots of different ways to skin that cat.

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8. 

   @monnoo8221

   November 8, 2024 at 4:17 pm

   unfortunately , energy compensation is not the only reason why it is harder to lose fat with a larger fat mass than with a lower fat mass. Fat tissue secrets a whole range of hormones, and if there is too much fat, it does so in the wrong way, establishing a selfstabilizing state of disease. Hormones that are pro-inflammatory, or hormones like ASP=Acylation Stimulating Protein run out of control, leading to inceased storage of fat whenever it is energetically possible. ASP in particular seems to connect energy storage with the activation of the immune system (inflammation). Yet, ASP alone is not enough to get fat. Insulin is its potentiator, and inflammation is opening the valve

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9. 

   @PoiosAftos

   November 8, 2024 at 4:17 pm

   "Lean but not too lean" at 12%? I'm at 17% and i have abs and definition everywhere. 12% is perfectly lean, unless you want to get on a bodybuilding stage…

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10. 

    @JasonS-eo7sh

    November 8, 2024 at 4:17 pm

    What about people in Wisconsin who are 50-60% BF? I moved there from LA a couple of years ago and was mortified. I have never seen so many morbidly obese people. I attribute this to the fact that at least half the population are alcoholics who collect DUIs like kids collect Pokemon cards. I am not exaggerating when I say that when I pick up my daily coffee at 7am at the local Kwik Trip gas station/convenience store, at least half the customers in line are buying alcohol, many of them are buying 30 packs. This is during the work week! Near my girlfriend's house there is a strip mall. This strip mall has seven different fast food restaurants. The only good thing is that you don't have to go to Alaska for whale watching, you can just go to he local Wal-Mart.

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11. 

    @bekah2138

    November 8, 2024 at 4:17 pm

    I like this thought. I wish more people talked about how to lose a lot of weight. A lot of times it seems like it is directed at people with less weight yo lose. But could zone 2 cardio be that different from moving more or walking slow? Like someone mentioned. If they wanted to that is.

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12. 

    @Szilvia_Szilvia

    November 8, 2024 at 4:17 pm

    2:10 that's because so called calories have nothing to do with human metabolism, Thomas. You even know this. But I guess catering to all kinds of advertisers is more important than finally telling the truth. Because you fan base would be really disappointed if you're the one to bring them the news, that they've been hopelessly lied to and need to wake up from the malicious cultural conditioning they've been subjected to.

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13. 

    @thec4ke

    November 8, 2024 at 4:17 pm

    Exercise related energy compensation isn't well understood. One study found that half of the participants simply didn't exhibit the phenomenon at all over the course of the study. It's positively correlated with BMR, so it's likely the positive correlation with overweight in some studies is due to having higher BMR. Standard deviations tend to be huge. I think we're jumping the gun on giving fitness advice based on this. People should still try to find what works best for them specifically.

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14. 

    @gustavovalverde6226

    November 8, 2024 at 4:17 pm

    Oh

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15. 

    @justintrout3535

    November 8, 2024 at 4:17 pm

    wrong, people do cardio because its effective or they wouldn't do it.

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16. 

    @MrQuadcity

    November 8, 2024 at 4:17 pm

    *Key Takeaways from "Study Confirms #1 Reason it’s Harder to Lose Belly Fat if You’re Over 20% Body Fat" by Thomas DeLauer*

    *1. Cardio May Be Less Effective for Overweight Individuals*
    
    Thomas DeLauer explains that new research sheds light on why cardio exercises may not be as effective for fat loss in people with a body fat percentage above 20%. The primary reason is "energy compensation"—an effect where the body compensates for calories burned during exercise by reducing calorie expenditure elsewhere. This compensation is stronger in individuals with higher body fat, making it harder for them to lose weight through cardio alone compared to someone with a lower body fat percentage.

    *2. The Energy Compensation Effect*
    
    Studies, including a comprehensive one published in *Current Biology*, reveal that people generally only burn about 72% of the calories that they expect to burn through exercise. For example, for every 100 calories the treadmill displays, only around 72 calories are actually "spent" toward fat loss, while the rest are balanced out by the body's natural compensation. This effect is more pronounced in those who are overweight, meaning that for every 100 calories they theoretically burn, they may only be shedding 60 calories. This occurs as the body seeks to protect its energy reserves, making fat loss through exercise more challenging for people with higher body fat percentages.

    *3. Adjusting Strategies for Better Results*
    
    For those with over 20% body fat, DeLauer recommends focusing on increasing daily activity levels outside of structured exercise. This concept, known as Non-Exercise Activity Thermogenesis (NEAT), includes activities such as walking, taking stairs, and completing household chores, which can burn calories without triggering the same energy compensation that cardio does. These low-intensity, frequent movements are less likely to be compensated for by the body and thus can lead to a steadier calorie burn throughout the day. Over time, as body fat decreases, individuals can gradually increase their cardio and structured exercise to enhance fat loss.

    *4. Nutrition’s Role: Protein Over Carbohydrates*
    
    DeLauer also emphasizes the importance of a high-protein diet, especially for those with higher body fat. Protein requires more energy for digestion, which leads to a "thermic effect," aiding in overall calorie burn. Unlike carbohydrates, which are quickly absorbed and can promote fat storage if not burned off, protein supports lean muscle maintenance and aids in keeping the metabolism elevated. While carbohydrates aren’t inherently bad, DeLauer suggests prioritizing them more for individuals who are leaner and engaging in high-intensity workouts, as carbs fuel exercise performance but aren’t essential when fat loss is the primary goal.

    *5. Gradual Shift to More Exercise and Carbohydrates as Body Fat Decreases*
    
    As body fat levels drop, the energy compensation effect reduces, making exercise a more effective tool for fat loss. At this stage, DeLauer recommends slowly introducing more carbohydrates to support higher-intensity workouts and leveraging exercise further for weight management. Leaner individuals may also find that they respond better to structured cardio as the body becomes more efficient at burning calories during exercise.

    *Conclusion*
    
    The primary takeaway from Thomas DeLauer's insights is that overweight individuals benefit from a tailored approach to fat loss. Instead of relying heavily on cardio, which may have limited effects due to energy compensation, focusing on increased daily movement (NEAT) and a protein-rich diet can create a more sustainable calorie deficit. As body fat levels decrease, incorporating more structured exercise and gradually adding carbohydrates becomes more effective. This strategy maximizes calorie burn and supports fat loss without triggering the body’s natural inclination to conserve energy, offering a path to sustainable and healthy weight loss.

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17. 

    @javiert.5756

    November 8, 2024 at 4:17 pm

    You’re a complete moron smfh

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18. 

    @melymichu6731

    November 8, 2024 at 4:17 pm

    Exercise is my stress reliever I need the endorphins

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19. 

    @alexaad1712

    November 8, 2024 at 4:17 pm

    Cardio is the only thing that helped me lose the belly fat, abs for the first time.

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20. 

    @snaplocally2425

    November 8, 2024 at 4:17 pm

    I’ve always known 3 takeaways here, albeit for different reasons:

    1. That you’re not burning as many calories as you think you are

    2. You can’t rely on cardio for weight loss

    3. Not all calories are the same

    Of course I still do cardio, and have every day for over 6 years. I’ve lost 75lbs in the first 2 years, and I continue to do so because the health benefits far surpass merely being a weight loss tool.

    Also, genetics plays a HUGE role in your overall body composition, not to mention other things people take to modify their physiques.

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21. 

    @AnnaLorris

    November 8, 2024 at 4:17 pm

    Anything the Government say to eat i just do the opposite. I recommend reading “Health and Beauty Mastery” by Julian Bannett that book is a real eye opener about shocking stuff health industry is doing! I completely changed my habits

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22. 

    @bladadupa8774

    November 8, 2024 at 4:17 pm

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23. 

    @Ramiromasters

    November 8, 2024 at 4:17 pm

    This is so crazy but in a way, your body calculates for mass more than for what kind of mass. That means that if you struggle loosing weight, you can try gaining muscle weight this will already make you look leaner, but also when you try loosing fat your body will not try to regain the mass you lost. Another reason why we see real weight loss happening slowly, as muscle is gained slowly.

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24. 

    @fubarbox

    November 8, 2024 at 4:17 pm

    @Thomas Were you T2 Diabetic during your high weight days or were you Pre-diabetic? I see influencers saying they are diabetic sometimes if they were pre-diabetic. Thank you for all your videos and I really hope you answer. Take care.

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25. 

    @copski759

    November 8, 2024 at 4:17 pm

    I think you made this up this morning mate

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26. 

    @theviralsnail

    November 8, 2024 at 4:17 pm

    Yes it will.

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27. 

    @DirkHarrington

    November 8, 2024 at 4:17 pm

    Lost 130lbs through whole food keto diet and NEAT. 💯agree on this!

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28. 

    @armandoguerra3460

    November 8, 2024 at 4:17 pm

    This is the opposite of what I thought. Wouldn’t it make more sense for overweight people to compensate less since there is more fat (energy) available? And leaner people would have more compensation since they have low fat levels?

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29. 

    @tadariusme

    November 8, 2024 at 4:17 pm

    King Thomas

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30. 

    @Sy8ro

    November 8, 2024 at 4:17 pm

    Fasting is the most effective. Fasted cardio is even better

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31. 

    @mjs90201

    November 8, 2024 at 4:17 pm

    A 300 lb person on a Step Mill is doing more work than a 200 lb person on the same machine set to the same speed. Would not this increased work more than compensate for the increased "energy compensation"?

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32. 

    @ashleighwong2594

    November 8, 2024 at 4:17 pm

    I wish i have a ButcherBox in Singapore

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33. 

    @You-are-right-but

    November 8, 2024 at 4:17 pm

    This study must be flawed. Typically, the more fat you have, the easier to lose fat.

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34. 

    @David_Hartshorn

    November 8, 2024 at 4:17 pm

    Great video! Such a good point and so true

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35. 

    @olivertrumanjr9556

    November 8, 2024 at 4:17 pm

    I hate videos like this. Cardio is incredible for mental health. It’s incredibly helpful for weight loss. Have to look at the overall picture, not just the calories burned around the exercise

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36. 

    @mirandashetler1618

    November 8, 2024 at 4:17 pm

    What if you have an office job and your only option is to exercise after work?

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