I tried everything: keto, paleo, chrono, intermitted fasting, and nothing worked, until I started weighting my food, calculate my calories and getting calorie deficit properly. I was doing gym 5 times a week and cardio for about 8 kilometers once a week and I still had love handles. Once I started calorie counting my abs started showing and now I'm a six-pack lean mass body building machine. So no, in my case, I could not outrun a bad diet.

You can outrun a bad diet just run away from the bad foods. What are they gonna do? Grow legs? 😂

I loved the data about compensation, it makes so much sense as to why some people have such an easy time trying to lose weight and others go through hell to lose just a little bit

Thanks for this video! I think it really is also coming down to... You know, what kind of food you eat. I personally did lose weight or maintained it while having a horrible diet but pretty good exercise, but I feel better when I eat an apple instead of a chocolate bar in the morning. And when you don't get enough nutrients from your diet, you may tend to crave more food, which in turn increases your calorie intake again. But I think it's good to remind people that they don't have to change everything over night when they want to get into fitness - it's difficult to start exercising when you think it doesn't have any use because of your diet

10:08 Exactly! It's surprising (well...not really) how so many people don't understand that there are no shortcuts to fitness. I exercise and generally watch my diet, but on guilty pleasure days I make sure I do a ton more cardio and weight training to zero out the empty calories.

Nice. I really appreciate that you highlighted the importance of variance and not just the average, and showed different angles to look at the data. Amazing!

4:39 I felt that cry in my soul.

Another take: Outrun is not the same as balancing. You could balance a "bad" diet (calorie surplus) FOR A WHILE, or in "lab" conditions, assuming you compensate enough for any adaptations and you are a superhero with zero risk of injury. But if your diet is "running", you can't. The relation between activity and calorie intake is NOT static. Is dynamic. If you increase activity, but don't improve your dietary behaviors, your calorie intake may and ususally will just get bigger. And the "bad" part, should be about behavior and not diet composition. You handle stress with food, you cope with life with food? Like the majority of people do? Then, well, no, you can't outrun it. Period. You need first to change your life, your eating behaviors. That's the hard part. Not getting in a calorie balance. This is why there are so many overweight and obese people outhere. Is not the exercise we all lack. Is the ability to controll our life, the hard way, without grabbing for food for comfort. This is what keeps our diet "running".

Everything made sense to me. Never thought about the compensator thing. Thanks for the info throughout the years.

I am a compensator for sure. If I exercise a lot, I definitely feel more physiological effects that drive me to eat like light headedness, tiredness or just plain hungry. And these things don't go away until I eat enough and even if I did just eat a small snack, the symptoms persist until I eat again until I usually overeat or eat my calories burned.

Keep up the good work! I really appreciate your vids

Love the channel. Engagement for the algorithm.

Amazing how after all these years you still manage to come up with high quality and interesting content!

This video is clearly made by a lot of effort and is very good quality

Thanks for all the videos and the effort.

This is serious advanced diet information. Compensator vs non compensators. WOOOOWWW

I never check my diet (as in controlling my hunger to eat what I want) but as the years go by with training (I do Karate, Football, Gym and Swimming) I start to lose appetite towards most of the bad food. I still drink Coke almost every day, but m sitting at 18% bodyfat looking fitter than most people and that’s my happiness. 😊

ur videos are so entertaining i just subbed 😀

You can outrun a bad diet though it is not a good healthy way. Especially when Will did the 10000 calorie challenge, where he burnt ~8000 calories. Though he failed, I don’t think nobody gonna actually eat 10k calories a day.

"Welcome to Life!" Love it, what a brilliant outro 👍👏👏👏

I also feel like one of the things you notice is that when you start exercising regularly you have an incentive to try to maintain a better diet because you think "gee, tomorrow morning I'm going for a 5 mile run, do I really want to be loaded down with all this junkfood in my stomach when I do that?"

It's very helpful. Thank you 😊

In my (very anecdotal) case, I noticed that the compensation of calories depends on the type of daily activity and current level. When I was running (5-10 k few times per week) I'd lose weight slowly (I was hungry but could manage), when I was using my racing bike I never lost much weight (I was incredibly hungry after 100km trips, for example), both activities at a decent fit level. Now that I use bodyweight I managed to quickly lose most of my excess fat (now I think it is probably 15-20%), but I have a hard time going below my current weight (I'd say now I'm intermediate level calisthenics since I'm practicing ring muscle ups now, but could be beginner for some idk).

thank you for existing

You can't outrun a bad diet, but you can outwalk a big appetite. NEAT can actually have a noteworthy impact on your TDEE, at least compared to exercise.

Thank you so much!

Glad to see you back buddy

Welcome to life! hahaha awesome video

The weight regain after the initial "outran" bad diet is exactly how our body adapted to an endurance training regimen by doing only cardio, while still trashing away our metabolism with addictive ultra processed food products, our body had to loose lean muscle mass as a reflection of low resistance endurance training thus reducing basal metabolic rate, as a part of the overall weight loss while its mitochondria are still being poisoned by hyperinsulinemia caused by bad diets, then the new equilibrium of lowered basal metabolic rate compounded by metabolic inflexibility, will results in weight regain even during a so-called caloric deficit. And add this on-top of bodyweight setpoint, then it'll only make food cravings, yet not real hunger, worst.

The video we all wanted ❤🎉

DIL I'm a non-comp. I started 10k a day challenge without changing my diet. Then I added strength training, and a little cardio. Then started to track my macros, upped my protein and fiber. I'm down 50lbs. You have to start somewhere, and for me, moving more got me outta my rut.

The triangle man DEFINITELY can!

Michael Phelps out swam a bad diet.

Im giving you my unbiased presentation of fitness studies award for 2023! Layne won it last year. Your content is more entertaining and easy to follow!

What a great video, thanks 🏞😎✌️

I like Dr Yoni advice. Weight loss is in the kitchen, health gain is in the gym. . It's very hard to outrun a bad diet since it's so easy to eat a huge caloric surplus. But health gain is easier to obtain thru exercise. So it becomes a balancing exercise of how much you lose health from bad diets and how much you gain by exercising..

I use diet to get myself to do cardio. A lot of people say not to eat back kcal you burn but this "reward" however small (300-700kcal per session) made me enjoy walking, doing house chores and jogging. Now I feel healthy and have more energy than before I enjoyed those things. Loosing weight feels like a secondary benefit nowadays 😂

So that's what it is, always felt not that hungry after long cardio session

Compensation (eating more calories with added exercise) is to do with the restoration of the bodies glycogen stores. This can be overcome with a protein shake following an exercise

I literally outwork a bad diet. Still getting 200+ grams of protein a day at 170lbs bodyweight 12% to 15% body fat and eating 4500 calories some days 6000 if i have overtime. My job is just physically demanding equating to 40k steps a day. Exercise is easy because you have the option to just stop and go home and rest. While a very good paying job that supports your family, kids college, retirement, investments etc, you dont have a choice.

I did for years, until several injuries made my weight catch up with me.

It’s so much easier to be balanced and/or do a weekly average.

I eat well most of the time but I never turn down yum food even if I know it’s bad for me. Probably eat a block of chocolate and bag of lollies a week plus takeaways 2-3 times a week. And have managed to still lose weight by marathon training. Running 70-80km a week plus sports training 2 times a week plus a game. It can be done! Although I do wonder what physical condition I would be in if I controlled my diet AND did all the exercise

I have a question is really cold shower make your muscles grow slower?

Damn you, Fitness and your shortcut proof armour!

I'd love to see picturefit talk about nmn supplementation

You also have to consider how much calories you could actually burn in a day in comparison to how much you could consume. Most men can consume even 10,000 calories in a day, whereas even an olympic athlete would have difficulties burning that much

Like your videos but can you use more dark mode backgrounds?

For me, the more time I spend excercise and being active the less time I spend eating and consuming calories due to being preoccupied. However I indulge on food a lot which balances me out.

Who's in a better healthy shape? Type A some who lifts and mostly maintain a high calorie intake so they won't lose muscle. Or Type B a calisthenics who does not have a high calorie intake all the time. " off course no steroids ". Can you make a video on this topic? Thank you in advance.

There's an old saying: "Three be the things you can't outrun; a burger, a cat and an angry nun."

You can outrun a bad diet, just slower, for better or for worse

I believe the whole idea of "you cant outrun a bad diet" means that if you do not keep your nutrition under control you will likely never lose weight. I would consider keeping your caloric intake the same while increasing energy expenditure to be keeping your diet under control-similar to how some people can win the lottery and still end up broke after getting the money.

C'mon ... taking it that literally is not really ... usefull. If I'm going to do extra of 400kcal of cardio per day to compensate for 300kcal of junk food, how long it takes until I need to do 500kcal because my body starts to adapt (you read Pontzer ... I know you did) and how hard is my workout going to get (efficiency grows) and ...most important ... how long it will take untill this kind of exercise is going to result in injury and leaving me in a massive surplus? 400kcal, on top of my BMR is pretty much a 5k per day! How MANY people can run a daily 5k without injury for any significant amount of time? We can't add calories like we want. The more exercise we add the less we profit, also from the energy balance. You can't OUTRUN because if your eating behavior are not in check (which is bad diet, not a cheeseburger) you can't bring your activity and calorie intake in balance, for a significatnt amount of time. Outrunning means not sustainable. Life is not about beeing perfect, just better. And for the majority of people, their health is influenced mosltly by their diet, not by "fitness" level. I can improve my health 100x by getting from obese to normal weight. And I could further reduce the risks of health issues if I get in better shape, but the biggest impact, is the diet. By far. I don't get why people try to take appart a good message, by agreeing is good for most people than building some cases where it doesn't really apply ... I get it ... clicks, views ... but c'mon, in the end people just take the message "eating" doesn't matter. Because you are right, people take only the parts they like. Is the tragedy of the present times. We can always argument for "it depends". But is it usefull?

I was already typing a mildly infuriated comment about the negative health consequences of a bad diet even if weightloss was possible, but fortunately i kept watching :D

Mr PictureFit, please do a video about maintenance for peeps who reach their goals. The “Keep the weight off” video is kinda old. Is it still relevant / up to date?

When Im getting ready for a bodybuilding show my main change is adding more cardio. I love outrunning my diet. Its healthier and more sustainable...

6:51 Rubber-banding is so mean when trying to outrun.

Depends on how good you are at running and how bad your diet is I suppose. My daily training runs are a 10k, long runs are 21k. That's around 5,000 calories a week I have to make up for. Eating two full days of food extra each week is a chore just to maintain my weight. Leaves lots of room for junk.

Great video! I hope everyone who sees this will achieve their fitness goals! Keep going! 💯

Say it. Say it! "it depends" Yesss

What’s the criteria for a good diet?

Watching but as right now I'm currently regularly running 7-10km per run 3-5x per week, in addition to cycling 3x per week, daily calisthenics, regular free weights, and am 240lbs at 5'10 & 30% body fat while not watching my diet, and not losing weight - vs other times when I've heavily restricted my eating while doing sweet FA of cardio & had excess body fat drop off so long as my protein intake remains high - I'm gonna say probably not unless you're literally constantly moving & have a physically demanding job, are just too busy to have too large of a deficit, & even then maybe not. Like you could rack up the activity even more & more until you just run out of hours in the day, but practically speaking, you're probably not going to do that.

Welcome to life!

A calorie is calorie

Bro, just run a marathon every day

The real question is can anyone out squat what I eat on leg day? 😂

Please make a Detailed Video On Carnivore diet

I gain a lot of my weight back, but kept my waistline kinda

If you eat extra 300kcal and then burn 400kcal you likely still won't loose weight. Once you start to excercise you're NEAT (Non-Excercise Activity Thermogenesis) goes down (and hunger goes up) so you need to burn even more and you need to do that consistently through several months if you're aiming to loose significant amount of weight (let's say 15kg/33lbs). It's not that it's physically impossible but it's that people would either quit early (thus failing) or regain the weight once the target weight is achieved (thus failing but differently). Therefore majority of people can't outrun their diet because people are not designed that way (or you may just say that they're too weak but if it's the majority then I wouldn't say so).

Grunt has entered the chat

I just “burned” 700~ calories today me sitting and eating some Takkis while watching this 😅😅😅

Without exercise I couldn't even compensate a "good" and healthy diet ;)

I wouldn't exactly call losing 8 pounds in 14 weeks something to be proud of, that is incredibly slow weight loss

id like to add that i will get realy hungry if i excercise for 200-600 calories. but once i get to 800-1300 i get less hungry. after 1300 i will be tired, and hungry, feeling out of energy. normally is not a problem since if i burned 1300 kcal there shouldnt be a problem.

Yes you can outrun a bad diet but youll be running all day.

I can live off of cookies but my body would die out after a bit because I won't get all the vitamins and tbings I need.

A start eating way more junk when i'm not exercising often cause i get lazt

and the age old saying of "everything in moderation." would probably fit the bill

I only do intermittent fasting 🙂

I am compensator

Nice

I can eat any and as much as I want

Yes. You can. You just to run, really run, a lot, way a lot.

This sounded like a contrarian take that misses the causal factors which makes the old adage so well-accepted.. The main reason you “can’t outrun a bad diet” is the level of expenditure you can feasibly burn will almost never be burned from intended exercise activity based on how most people engage with unhealthy eating… A whole large bag of chips & candy bars or McDonald’s muck is a surplus of 1000s of calories. Unless you are only eating junk food and tracking it, I’m thinking almost anyone in this camp isn’t going to ‘outrun’ their bad diet. Pair that up with lethargy from alcohol and poor training and people almost assuredly do not out run their bad diet. Also would say the conflation of calorie compensatory mechanisms like NEAT and the colloquial understanding of “outrunning” is a little disingenuous. The amount of calories burned from intended exercise will almost always be insufficient for how much the average unhealthy junk food eater will binge in a sitting… Not a fan of this one. The attempts at caveating and presenting this as more nuanced than people think is probably less compelling than just believing the old adage in my opinion.

how about michael phelps? 4:58

But I can try 😂

When I started running 8 years ago, my diet got WORSE because I felt so hungry. I ate EVERYTHING, and was eating CONSTANTLY. And I lost 16kg in 8 months. So my answer to "You can't outrun a bad diet." is "Run faster b***h."

You can but I dont like riding a stationary bike watching two and a half men for 5 hours

Ding Ding is a cute name

I can tell you that i eat absolutely insane amounts of calories and just cant gain weight, metabolism and excersice are gigantic factors

I can but I'm built different

You can as far as weight. But your bloodwork will suffer due to bad food choices in the long run.

A 300 calorie surplus is not a bad diet. A "bad diet" can extremely easily be 1500-2000 calories surplus without even really realising it. The reason we say you can't outrun a bad diet is the stark difference, not just a 300 surplus. One slice of bread = 100-150 calories. A 'bad diet' could easily be a couple of slices of pizza and that's easily 800+ calories! You gonna run 9 miles EVERY day to burn that off?

4:38

Whats a bad diet?

ok

What’s up with kale ?

If you're on antipsychotics or antidepressants, and you're struggling to lose weight, they might be the source of your issue. Life can be scary, and sometimes it feels safest for us to run to someone and anyone to tell us that it'll all be okay. But idk, maybe pray and try to ween off of the medication. The stuff is bad for your body long term. At some point you just gotta try something new. Exercise, talk to family or friends, talk to a therapist, pick up a new hobby, pick up an old hobby, find people that have the same struggles as you. Just watch out for well meaning family and friends that'll convince you to stay on medication that you know is bad for you. They mean well, and just want the best for you too, but sometimes they don't know.

Woop