Have you ever wondered why some people struggle to lose weight despite their dedication to cardio and dieting? While these two elements are crucial for weight loss, it’s evident that shedding pounds comes more easily to some than others.
According to Thomas DeLauer, a celebrity trainer and nutrition coach, one’s initial body fat percentage, genetics, and metabolism significantly influence weight loss. On Nov. 6, 2024, DeLauer discussed a study on energy compensation and its impact on weight loss.
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Energy Compensation Explained
DeLauer referenced recent literature that elucidates the concept of energy compensation — the energy spent during exercise that isn’t burned. A study published in Current Biology analyzed data from thousands of individuals, revealing a 20% energy compensation effect associated with exercise. (1)
DeLauer noted this can be disheartening for individuals who favor cardio for weight loss. “I like cardio, and I have done a lot of videos talking about how cardio is great for burning fat,” DeLauer said. But it doesn’t mean it’ll yield weight loss.
According to DeLauer, when individuals exercise, they typically burn only around 72% of the calories they believe they’re expending due to energy compensation. “Basically, for every 100 calories that the treadmill says you burn or a very accurate device or what a metabolic chamber would say, it’s really more than likely only like 72 calories [burned],” DeLauer explained.
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Energy compensation is when individuals burn fewer calories than expected during exercise because the body adjusts to the additional activity. This suggests that exercising in proportion may not necessarily lead to an increase in overall energy expenditure.
“If you exercise and burn 500 calories, it doesn’t necessarily mean that it’s increasing your energy expenditure [by 500 calories] for the whole day.” Per DeLauer, the factors that affect total energy expenditure for the day include:
- Efficiency
- The Constrained Energy Theory
- The Energy Compensation
However, all these factors don’t matter without mentioning that body fat plays a critical role. “People who are overweight or have higher amounts of fat on them have a higher energy compensation than those that are leaner,” DeLauer said.
If someone has a large amount of body fat, they might compensate for more energy than leaner individuals when exercising. “The less overweight or overfat someone is, the less energy compensation they have,” DeLauer continued.
How Can People with Higher Body Fat Address This?
Increasing daily physical activities to increase your non-activity exercise thermogenesis (NEAT) for individuals with over 20% body fat can help address the issue. As weight is lost, the non-exercise thermogenesis and exercise ratio shifts due to decreased energy compensation.
“The more overweight you are, the more you should leverage your NEAT; the more in shape you are, the more you have the flexibility to leverage your exercise,” DeLauer explained, likening this to nutrition.
A metabolically healthy and active individual can consume carbs without issues, while someone who isn’t may gain significant weight from the same amount of carbohydrates. DeLauer recommended prioritizing protein over carbs for overweight individuals.
Non-Activity Exercise Thermogenesis (NEAT) & Higher Protein Diet
Since NEAT involves low-intensity activities, consuming a high-protein diet during these times can be beneficial. DeLauer argued that a high-carb diet is unnecessary for those who aren’t highly active. While he doesn’t claim carbohydrates are inherently bad, essential fats and protein should be prioritized.
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DeLauer suggested that instead of focusing primarily on structured exercise, it’s more beneficial to incorporate movement throughout the day, allowing movement and dietary choices to work in tandem. As body fat decreases, energy compensation diminishes, making exercise more effective.
At that stage, it becomes appropriate to include more carbs, as training intensity justifies their intake.
“The bottom line is yes, your lean friend does have it easier,” DeLauer acknowledged. “He can lose fat faster than you because he’s squeaking out more calories per minute of exercise than you are if you’re overweight, but you can get there too.”
References
- Careau, V., Halsey, L. G., Pontzer, H., Ainslie, P. N., Andersen, L. F., Anderson, L. J., Arab, L., Baddou, I., Bedu-Addo, K., Blaak, E. E., Blanc, S., Bonomi, A. G., Bouten, C. V. C., Buchowski, M. S., Butte, N. F., Camps, S. G. J. A., Close, G. L., Cooper, J. A., Das, S. K., Cooper, R., … IAEA DLW database group (2021). Energy compensation and adiposity in humans. Current biology : CB, 31(20), 4659–4666.e2. https://doi.org/10.1016/j.cub.2021.08.016
Featured image: Thomas DeLauer / YouTube
