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See it's a joke but that's actually what happens with exercise.
It only burns additional calories at first, but unless you keep overloading your body adjusts it's caloric budget to the new normal and you're not burning the excess anymore.
Ya gotta be eating right and upping your game through training past your limits, not until you're hurting, but until you've beaten your own records, even by a little bit. Don't spiral if ya just can't do it, but pushing the bar just a little higher has to always be the goal when trying to lose weight through exercise or else you're just gonna be the same weight but able to run that status quo distance you settled on.
So I have a very physical job and medication that makes me not like food.
I went to a weight loss clinic known locally for their fantastic results and uh... anyways now I have a minimum calorie limit.
There are exceptions to this advice, but if you're not absolutely working your entire ass off for your work, you're almost certainly not the exception.
I love Kurzgesagt!
That was one of those videos that put my perspective on a 180. I was very much in the camp of "intake-expence= weight gain/loss", but the body is much more clever than I thought.
A big thing they hit on though is what exercise is good for. Exercise doesn't make you lose weight or live longer, but it does improve your quality of life. My parents are overall super happy people, and at 69 and 70, my parents were taking me on a 20 mile bike ride before they hit the pickleball court and then to the gym. My old folks can run me ragged, and knowing my grandparents and great grandparents lived until their 90s, I know they are doing everything they can to try and make sure the last 20 years of their lives aren't stuck inside.
For me, I was diagnosed bipolar after a manic episode at 20, and now at 30 I'm considered 8 years in remission. I owe that to meds, being soberish (It comes and goes like the tide), but most importantly is that I run a 5k 3 days a week, hit the climbing gym the other three, and yoga once a week for recovery and stretching my poor I.T band.
When I've been high and on the couch, I've been miserable. When I was high and at the gym, much less so. Studies show that exercise is as effective if not better than most SSRIs, at least according to every psych I've talked to.
My mentality to it is a) I love the happy chemicals and b) I'm curious of what my body can do.