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Just copy the video transcription and paste like: 0:00 We have this idea that if we want to lose weight, we join a gym on January 1st, we start 0:04 working out regularly, and eventually we’ll slim down. 0:07 Well, here’s some bad news. I read more than sixty studies on this, and 0:11 it turns out exercise is actually pretty useless when it comes to weight loss. 0:15 Dr. Kevin Hall at the National Institutes of Health has done some of the most important studies 0:21 on exercise and weight loss We need to rebrand exercise … exercise isn’t 0:24 a weight loss tool per se, it's excellent for health is probably the best single thing 0:29 that you can do other than stopping smoking to improve your health. 0:32 But don’t look at it as a weight loss tool. Exercise will definitely help you live a longer, 0:38 happier life…. It’s just not the best way to lose weight. And the reason has to 0:43 do with how our bodies use energy. You may not realize it, but physical activity 0:47 is actually a tiny component of your daily energy burn. 0:51 There are three main ways our bodies burn calories. 0:54 These include your resting metabolism, so that's how much energy your body burns just 0:59 for its basic functioning, just to keep you alive, basically. 1:02 The other part of energy expenditure is the thermic effect of food, and that’s just 1:06 how much energy is required to break food down in your body. 1:09 The third part of energy expenditure is physical activity. 1:13 For most people, physical activity - that’s any movement you do, only accounts for about 1:17 10 to 30 percent of energy use. So the vast majority of energy or calories 1:22 you burn every day comes from your basal or resting metabolism, over which you have very 1:27 little control. While 100% of your “calories in” are up 1:31 to you, only up to about 30% of your “calories out” are in your control. 1:35 One study found that if a 200-pound man ran for an hour, 4 days a week for a month, he’d 1:40 lose about 5 pounds at most, assuming everything else stays the same. 1:44 And everything else doesn’t stay the same! Researchers have found we make all kinds of 1:49 behavioral and physiological adaptations when we start increasing the amount of exercise 1:54 we’re getting every day. For one thing, exercise tends to make people 1:57 hungry. And I'm sure you know the feeling: you 1:59 go for a spinning class in the morning, and then by the time you eat breakfast you're 2:03 so hungry you maybe double the size of the portion of oatmeal you normally eat. 2:08 There's also evidence to suggest that some people simply slow down after a work out, 2:12 so if you went running in the morning you might be less inclined to take the stairs 2:16 at work. These are called “compensatory behaviors” 2:19 -- the various ways we unknowingly undermine our workouts. 2:23 Researchers have also discovered a phenomenon called metabolic compensation. As people start to 2:27 slim down, their resting metabolism can slow down. 2:30 So the amount of energy you burn while at rest is lower. 2:34 That means this bar might shrink as you start to lose weight. 2:38 There’s still a lot of research to be done, but one study from 2012 is particularly interesting. 2:43 They went out into the middle of the Savannah in Tanzania to measure the energy burn among 2:48 a group of hunter gathers called the Hadza. These are super-active, lean hunter-gatherers. 2:53 They’re not spending their days behind a computer at a desk. 2:57 And what they found was shocking. 2:58 What we found is that there was no difference at all. 3:01 So even though the Hadza have a much more physically active lifestyle, they weren't burning any more 3:05 calories every day than adults in the 3:08 US and Europe. Somehow the energy they used for physical 3:11 activity was being offset or conserved elsewhere. So how do they stay slim? They don’t overeat. 3:18 We can undo the calories that we burn off in exercise pretty quickly. 3:22 It would take about an hour of running to burn off a Big Mac and fries. 3:25 You’d have to spend about an hour dancing pretty vigorously to burn off three glasses 3:30 of wine you might drink with dinner. An hour of cycling really intensely on exercise 3:35 bikes to burn off about two doughnuts. That’s why exercise is best seen as a healthy 3:40 supplement for a strategy that’s focused on food. 3:43 But despite extremely high obesity rates in the US, government agencies continue to present 3:48 exercise as a solution ... as do companies with a real interest in 3:51 making sure we keep eating and drinking their products. 3:54 Since the 1920s, companies like Coca-Cola have been aligning themselves with the exercise 3:59 message. The idea here is that you can drink all these 4:03 extra bottles of soda as long as you work out. But as we're seeing, it doesn't work like that. 4:08 Actually burning off those extra calories from a can of soda is really, really hard. 4:14 We have an obesity problem in this country, and we shouldn't 4:17 treat low physical activity and eating too many calories as equally responsible for it. 4:21 Public health policymakers should really prioritize improving our food environment 4:25 to help people make healthier choices about what they eat. 4:28 It's not impossible to lose weight through exercise, 4:31 it's just a lot harder. And we need to recognize how that works. 4:36 If you do go to the gym, and you burn all these calories, it takes you a long time to do so 4:41 and you put in a great amount of effort, 4:42 you can erase all of that in five minutes of eating a slice of pizza. 4:46 Relative magnitude is actually quite surprising, and most people don't fully appreciate that.