⚠️ HERMAN PONTZER LIED TO YOU ⚠️ Ok, Dr. Pontzer didn’t really lie to you. 😁 Actually, Dr. Pontzer is awesome and everyone should read his great book, ‘Burn’. 🔥 But the real reason Americans and the Hadza have the same metabolic rate? WE ARE HUGE and THEY MOVE A LOT. ➘
To lose weight, you really want to change your DIET. But to KEEP WEIGHT OFF, you are going to have to EXPEND MORE ENERGY. There are a number of things you can do to help:
1. DON’T ACTUALLY LOSE MORE *WEIGHT*, JUST LOSE *FAT*. What if you gained more MUSCLE while you were losing fat? You could actually maintain the same resting metabolic rate, even if you are smaller, because muscle has three times the basal metabolic rate. 👊🏽😑💪🏽
2. HAVE A HIGHER THERMIC EFFECT OF FOOD. Around 30% of the calories from protein are lost to digestion. Eating more fiber and unprocessed foods also increases the caloric cost of digestion. ⇑ PROTEIN ⇑ FIBER —————————————— ⇓︎ PROCESSED
3. DO CARDIO. Any intensity works, and you can generally trade intensity for duration.
4. MORE WALKING. Tracking step counts is a good way to keep an eye on this one…10k+ is a really solid evidence-based goal.
5. GENERAL MOVEMENT. Standing desk. Fidgeting. Doing a bunch of stuff. Everything adds up. The more of your body involved in the movement the better.
@tednaiman Love this thread. How has Ted not been on @EthanSuplee's show?
@tednaiman @EthanSuplee Glad this finally happened. Great show.