That's one of the takeaways here, there were a lot more details.

The stuff about everyone's baseline energy consumption being pretty much just linked to your body weight (and in the long term being unaffected by the amount of exercise you do) was pretty eye-opening for me. I had no idea that if you live a sedentary lifestyle, your body uses that extra energy budget for stuff like your immune system (which is bad), and this could be why exercise reduces inflammation, etc.

I've learned a lot from calorie counting for only 6 months.

You realize what portions are meant to be. Things like stacking on chips or cookies can still be enjoyed. You just need portion control.

I use small custard cups for my snacking. Fill and eat. Way less intake than taking the bad of cookies or chips to the couch or computer.

Also. Some people eat out of boredom. Drink water and eat plain popcorn if you need to keep your mouth busy.

I haven't watched the video yet, but I thought this was widely known. You diet to lose weight and you exercise to gain muscle and cardiorespiratory fitness.