We are a commune of inquiring, skeptical, politically centrist, capitalist, anglophile, traditionalist New England Yankee humans, humanoids, and animals with many interests beyond and above politics. Each of us has had a high-school education (or GED), but all had ADD so didn't pay attention very well, especially the dogs. Each one of us does "try my best to be just like I am," and none of us enjoys working for others, including for Maggie, from whom we receive neither a nickel nor a dime. Freedom from nags, cranks, government, do-gooders, control-freaks and idiots is all that we ask for.
"Diet and exercise." Those are the usual suggestions.
Fact is that, with exceptions for situations with hours of vigorous activity daily (eg military basic training), a daily routine of stressful exertion of every sort is for building or maintaining functionality for most people but not for fat loss. It doesn't work.
Building strength is another matter. As readers know, for general fitness we like a combination of heavy weight training, "Cardio" of the HIIT type plus some endurance cardio, and calisthenics. That covers all of the basics.
The battle of the bulge is always decided at the dinner table. But an army that shows up unprepared will almost always lose to the army that is prepared.
When people say "weight loss" they almost always mean "fat loss". After all, almost no one wants to lose muscle, right?
This means that you have to have a negative caloric balance.
Exercise, properly implemented, can have a role in creating that balance.
Part of the hunger signal comes from blood glucose levels--when they drop you feel more hungry. This is why foods high in simple sugars don't satisfy for as long. You get an insulin spike after eating them which drives the glucose into the muscle, lowering blood glucose and making you hungry.
Your liver contains about 2000 calories of glucose at any given time. Reasonably hard exercise seems to trigger the release of this glucose into the blood stream, thus staving off hunger for a while. It also may be that once you feed after that that the liver prioritizes refilling those sugar stocks.
Zone 2 training also trains your mitochondria to use fatty acids as a substrate for energy production. Thus after adaption 40 to 60 minutes of zone two training not only helps increases calories burned, but also works on burning the very stuff you want to get rid of.
But do have to be careful not to eat back all the calories you just burned.
William O. B'Livion
The only effective weight loss plan is the shortest: eat less, move more. And the important part is the 'eat less' part.
The fatties all think that's too simple. Their plans must have books written about them, endorsements by famous psychiatrists, famous actors and actresses and specialty diet foods cooked by Michelin 3 star chefs.
I once read that over a lifetime the difference between being slim and morbidly obese is one soda cracker a day.