Overweight Vs Obese
All you have to do to lose weight is to eat less and exercise more, right? That's what we hear over and over again, but unfortunately, saying that tired is completely false. In this article we will examine the classical theory of balance of calories obesity, which is: Calories In – Calories out = Change body fat, and begin to understand why the truth is not so simple.
To begin to understand how it actually works the balance of calories, we must understand our body works hard to defend against changes we make in our diet and exercise routine in order to maintain weight and body composition that our DNA is dictating. If we take away the calories "out" of the equation of calories, ie, the part that makes up our total daily energy expenditure, we to see what happens when we try to change things.
The currently accepted model for total daily energy expenditure is as follows:
TEE = REE + + + AEE TEF NEAT, where:
- TEE = total energy expenditure.
- REE = resting energy expenditure, the consumption rate oxygen during the fast and completely at rest.
- TEF = TEF effect, the increase in oxygen consumption seen just before, during and after a meal.
- ESA = Exercise energy expenditure, increased oxygen consumption can be attributed volitious exercise, like jogging, playing hockey, etc.
- NEAT = non-exercise activity thermogenesis, all activity volitious not above lying completely still.
I cover these individual parts in detail in other articles, but for now, let's focus on how each of these parts is affected by changes in diet and exercise routine.
Resting energy expenditure (REE)
When people change their acute intake for a short period of time, or modestly for a long period of time, its REE, when measured per unit of lean body mass, it will show a balance adjustment, albeit a small one. Allow me this Quite simply, if a person has dieted (or infarction) for an appropriate length of time rate, its burning calories – when completely at rest – it will be different from that of a person who is exactly the same size and body composition has not altered their diet. Consider this study from 2006, where researchers showed that the metabolic rate of overweight people faint during non-movement sleep (complete rest) was significantly reduced after three months diet and / or exercise to create a caloric deficit of 25% (Heilbronn, LK, et al. Effect of 6-months. calorie restriction on biomarkers of longevity, adaptation metabolic and oxidative stress in overweight subjects. JAMA. 2006 April 5, 295 (13): 1539-48). The decrease in REE was 7.7% for the group with diet alone, and 4.9% for the diet + exercise group, even taking into account changes in body composition, and also persists in the next three months, when subjects were fed the amount needed to maintain your new weight.
Thermal Effect of food (TEF)
Already in the 19th century scientists were aware of the fact that our metabolic rate increases significantly after a meal, for a period of several hours. This increase was assumed originally to be the energy cost of digestion, but was observed later that there were no significant differences in TEF between individuals, even when eating exactly the same food in the same circumstances. In fact, many studies found that TEF was consistently higher in overweight vs. lean, allowing them to burn more calories after meals. In a series of elegantly designed experiments, Dr. Karen Segal and his team found that insulin resistance and body fat are independently and negatively associated with TEF (Segal, KR, et al. independent effects of obesity and insulin resistance on postprandial thermogenesis in men. J Clin Invest. 1992, 89:824-833). Even when matched for LBM and RMR, sensitive to insulin, thin people burn calories much more in response to a food determined that the people resistant to insulin and obesity.
Energy cost of exercise (EEE) and not by the exercise activity Thermogenesis (NEAT)
The calories burned as a direct result of the activity, beyond REE, can be divided in exercise energy expenditure (jogging, tennis, pilates, etc.) and non-exercise activity thermogenesis (shower, restless, channel-change). And this distinction between exercise and non-exercise activity is important, because our inclination towards non-exercise activity is a key element in balancing the equation of energy expenditure.
In a study delicious UNC-Chapel Hill, back in the mid-twentieth century, a group of Sprague-Dawley rats (a strain of rat unwilling to high levels of activity) showed researchers what happens when changes are made sudden NEAT in EEE. The researchers forced the rats to exercise three days a week and allowed to rest the other four. After five weeks of this, the spontaneous activity of the animals were measured and compared with matched controls. The researchers found that spontaneous activity is greatly reduced, or forced increases in electrical and electronic equipment was offset by a decrease in NEAT unconscious. In addition, after the experiment, there was a "persistent depression of spontaneous activity" for "a considerable period of time" (Thomas, BM, and Miller, adaptation to the force to exercise in the rat. Am J Physiol 193: 350-354, 1958). In summary, the bodies of rats were fighting against the attempt to re-use energy much more than they were naturally designed for.
Conclusion
"What we see here is that forcing our bodies in an awkward situation less food that we are hungry for or more exercise than we are naturally inclined not a sustainable method of weight loss. Our bodies have built-in mechanisms to combat these changes, so the weight loss of traditional approaches to summary dismissal.
If you are tired of trying to tiptoe along the calorie balance beam, then come join us at http://room2eat.com to learn more about diet, metabolism, and weight loss tablets that can actually make a difference in how your body handles food.
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