BASED ON YOUR ANSWERS IT IS VERY LIKELY THAT YOU ARE A DIET RESPONDER.
It is best for you to maintain your weight or create a calorie deficit from reducing calories a bit instead of drastically increasing activity.
Your weight does NOT change a lot from adding additional activity such as cardio or HIIT.
You have what is called a "LOW Energy Flux".
Your body doesn't typically crave a lot of calories or burn a lot of calories.
This pattern was formed at an early age.
The crucial ages for this are from ages 7-12.
The less active you were as a pre-teen, the more likely it is that you are a DIET responder as an adult.
- The positives: You don't need to exercise as much as someone with a high energy flux. You will be able to maintain a healthy weight with less exercise.
- The negatives: You don't have a lot of wiggle room in your diet for extra calories.
A common pattern for a diet responder is to gain weight as an adult due to eating a lot more calories than they did as a child.
Adding more exercise won't fix this problem.
As a diet responder, you will experience strong exercise compensation. Your metabolism tends to slow down and burns fewer calories outside of the gym in response to extra exercise.
The solution is to adjust what you eat, not spend tons of extra time exercising to burn calories.
Exercise is still important for good health, but not as much of a priority when it comes to maintaining a healthy weight.
Hope this helps!
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