Losing Fat – Why is it so difficult?
“Fat is an amazing tissue. It has ensured survival of our species through two ice ages and never ending drought and famine. A mere pound of fat stores an astounding 3500 calories for delayed use at any time in the future.” Doug McGuff, M.D. It seems now that an adaptation that has allowed us to survive through history is now killing us in modern times.
Most people believe that the reason modern man is becoming more obese is the labor saving technologies have made humans more sedentary, and we are much less physically active than our predecessors. This argument seems logical, but the argument is incorrect for two basic reasons.
First, physical activity burns much less calories than we were led to believe. An hour of jogging will burn about 150 calories above our BMR (Basil Metabolic Rate), which is the lowest rate of body metabolism that can sustain life. However, it only takes about 30 seconds to consume 150 calories worth of cookies. Doing enough exercise too utilize a significant number of calories puts the body at greater risk to overuse injuries. Just like anything else in life, exercise is beneficial up to a point. After that point, it becomes counterproductive.
Secondly, our ancestors were not as physically active as we think they were. The work of anthropologists who observe primitive peoples in various regions of the globe show that a primitive hunter/gatherer life style is much less physically active than that of modern man. The real problem with obesity is food abundance. Not since after the Great Depression and WWII has starvation not been a real problem. We have 150,000 generations where efficient fat storage was essential for survival, and 3-4 generations where efficient fat storage can lead to obesity. Over thousands of years of evolution our bodies have become extremely efficient at storing calories for energy, but that makes it extremely difficult for us to loose body fat through energy expenditure.
The moral of the story is that if you want to lose body fat, physiologically speaking, it’s a lot safer and easier to lose it by consuming less calories than from exercise.
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Beth Kais
August 6, 2013 1:15 pmSometimes simple explanations provide an overview of issues missing the essential facts that create a strong research position.
1. Cardiorespiratory responses and caloric expenditure have been studied and well understood since the 1890’s. While individual products sometimes overstate advertising claims as “better than …” to boost sales the relationship between oxygen consumption and calorie burn for daily activities remains consistent and relatively accurate
(http://www.unm.edu/~lkravitz/Article%20folder/caloricexp.html ).
2. Several research sources state that our ancestors were extremely active and the” normal ancient man” would be considered an elite athlete by today’s standards (http://www.sciencedaily.com/releases/2007/02/070208100643.htm ,
http://www.unm.edu/~lkravitz/Article%20folder/history.html ,
http://www.huffingtonpost.com/peter-mcallister/pre-modern-man_b_836265.html)
3. All food is not created equal providing the same nutrients per calorie or the same effect on the body (http://www.huffingtonpost.com/robert-lustig-md/sugar-toxic_b_2759564.html , http://www.wired.com/wiredscience/2013/02/calorie-counting/ , http://www.npr.org/blogs/thesalt/2013/02/20/172403779/calorie-counts-fatally-flawed-or-our-best-defense-against-pudge ,
http://www.nutritionj.com/content/3/1/9 )
4. The benefits of exercise are not limited to calorie burn, weight loss and muscle development. The list is endless from improved psychological wellbeing, cognitive function, reduced cancer risk, reduced osteoporosis risk and longer life expectancy.
(http://www.mayoclinic.com/health/exercise/HQ01676 ,
http://www.hsph.harvard.edu/nutritionsource/staying-active-full-story/, http://www.nhs.uk/Livewell/fitness/Pages/Whybeactive.aspx )
Howard
June 7, 2017 9:59 amI’m in agreement with Beth. We’ll never know for certain what or ancestors did because they’re long gone, societal differences and there’s little evidence preserved. However, its straightforward to gather empirical evidence about how we respond to our environment now.
It seems the source of each calorie (fat, protein or carb’) is more important than simply the net quantity for body composition and health. Calories in doesn’t always equal Calories out when you consider the body and its hormonal response to different patterns of nutrition and exercise.
Lori
June 3, 2017 2:05 pmEveryone needs to find their own balance between healthy nutrition and physical activity.
Rob Warns MS, RDN, LD, CPT
June 8, 2017 8:16 pmIt is difficult to explain such a complex topic in terms that most can understand, while at the same time not writing a novel. Processed foods are calorically dense and nutrient light, activating mechanisms in the body that trigger hunger, resulting in over consumption. Whole foods or unprocessed foods are nutrient dense and relatively speaking calorically light, resulting in satiety, for a longer period of time. While actively plays a smaller role in caloric burn as compared to the bodily process required to sustain life (RMR =>breathing, thinking, digestion, circulation), over time activity can increase RMR calorie burn (inactivity does the opposite). Activity needs to be at a level where fat is used for fuel over glucose, and that is where one is able to easily breath but also break a sweat. This is big. If you are in poor cardiopulmonary shape, your activity intensity to burn fat will be very low, meaning you will not burn much. If you are in great cardiopulmonary shape, your activity can be at very intense levels (burning tremendous calories), while still maintaining fat burn.
Dwayne Wimmer
June 9, 2017 9:28 amRob,
Thanks for your reply. There has been more and more research showing that burning fat over blood glucose for energy makes no difference as long as the total energy expended is greater then the energy that in taken in. The newer studies showing higher intensity exercise has as good and in many cased better effect on fat loss then does low intensity exercise. I agree the higher the intensity the greater the % of blood glucose used, but there is also a greater amount of calories burned and even a greater amount of fat. In addition, one needs to spend much less time to get a similar if not better effect.
Dwayne
Adriana Scarponi
June 10, 2017 9:28 amHello everyone,
I think losing weight is not just a matter of calories. In my work with sedentary people, I look for a comprehensive improvement, since it is not just about loosing fat but also incorporating healthy habits. And this encompasses physical activity and nutrition, because the benefits of physical activity go beyond the aesthetic or lose weight. It implies an improvement in the quality of life of people. To live better, be stronger, more agile and more flexible, body and mind, it is necessary to develop both aspects, create awareness and generate healthy changes that can sustain over time. With physical activity our brain works better, we prevent diseases, our emotions and thoughts are more positive, to name a few.
A pleasure to participate in this enriching exchange
Regards