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Weight
control is part of a healthy lifestyle. It means controlling the fat content
of the body by eating properly and exercising. Weight-loss is a part of
weight control when excessive fat has gathered under the skin.
Obesity and health
Obesity is undoubtedly a health hazard that increases the risk of premature
death. Obesity causes many cardiovascular diseases, diabetes, back ailments,
arthritis deformans, etc. Furthermore, it increases the risk of cancer and
depression.
The most common causes of death in the western world:
A physically passive
lifestyle and excessive eating contribute to the increase in weight. To rid
yourself of excessive fat you should increase exercise and decrease energy
intake: permanent results will only be achieved through permanent lifestyle
changes.
Unhealthy overweight is difficult to define based on weight alone, because
“overweight” can also result from muscle mass. This should be taken into
account when defining overweight using the BMI (Body Mass Index).
A more reliable way of
judging weight than the BMI algorithm is to measure personal fat content. A
proportion of fat in excess of 30 % in adult females, and over 20 % in adult
males, is too great. The degree of fat on the belly and upper body (apple
body shape) increases the risk of heart diseases, while fat in the pelvic
region (pear body) increases the risk of e.g. diabetes and cancer.
Energy balance and gaining weight
The following example indicates the sensitivity of energy balance: if you
take in 100 kcal more energy than you consume on every day of the year, a
total of 4.7 kg of fat will gather under your skin (1 kg of fatty tissue
equals approximately 7,770 kcal.). On the other hand, if you take in 100
kcal less energy daily than you consume, and exercise to lose another 100
kcal, a total of 9.5 kg of fat will be burned in a year.
Normal daily energy consumption comprises the following factors:
60-75 % energy consumption at rest (non-fat body mass and age have a
significant effect)
10 % energy consumption caused by eating
15-30 % energy consumption caused by exercising (athletes may double their
energy need by exercising)
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Average daily energy
consumption (Kcal) of US men and women in different age groups. A day
spent on average 8 hrs resting, 6hrs sitting, 6 hrs standing up, 2 hrs
walking and 2 hrs on other activities. |
A
child gains weight by developing new fat cells, lipocytes, and
simultaneously filling them with fat. The quantity of lipocytes is settled
in childhood, after which weight is gained as the amount of fat increases in
the lipocytes. Those who exercise and eat healthily from the childhood on
will have a lower quantity of lipocytes, and weight control as an adult will
be easier. In fact, the most significant difference between obese and lean
people is that the obese have a great deal more lipocytes. It is also an
important fact that the lack of physical exercise makes a person more prone
to obesity than excessive calorie intake!
Weight control
Weight control is part of a healthy lifestyle. It means controlling the fat
content of the body by eating properly and exercising. Weight-loss is a part
of weight control when excessive fat has gathered under the skin.
Obesity and health
Obesity is undoubtedly a health hazard that increases the risk of premature
death. Obesity causes many cardiovascular diseases, diabetes, back ailments,
arthritis deformans, etc. Furthermore, it increases the risk of cancer and
depression.
The most common causes of death in the western world:
A physically passive lifestyle and excessive eating contribute to the
increase in weight. To rid yourself of excessive fat you should increase
exercise and decrease energy intake: permanent results will only be achieved
through permanent lifestyle changes.
Unhealthy overweight is difficult to define based on weight alone, because
“overweight” can also result from muscle mass. This should be taken into
account when defining overweight using the BMI (Body Mass Index).
A more reliable way of judging weight than the BMI algorithm is to measure
personal fat content. A proportion of fat in excess of 30 % in adult
females, and over 20 % in adult males, is too great. The degree of fat on
the belly and upper body (apple body shape) increases the risk of heart
diseases, while fat in the pelvic region (pear body) increases the risk of
e.g. diabetes and cancer.
Energy balance and gaining weight
The following example indicates the sensitivity of energy balance: if you
take in 100 kcal more energy than you consume on every day of the year, a
total of 4.7 kg of fat will gather under your skin (1 kg of fatty tissue
equals approximately 7,770 kcal.). On the other hand, if you take in 100
kcal less energy daily than you consume, and exercise to lose another 100
kcal, a total of 9.5 kg of fat will be burned in a year.
Normal daily energy consumption comprises the following factors:
60-75 % energy consumption at rest (non-fat body mass and age have a
significant effect)
10 % energy consumption caused by eating
15-30 % energy consumption caused by exercising (athletes may double their
energy need by exercising)
A child gains weight by developing new fat cells, lipocytes, and
simultaneously filling them with fat. The quantity of lipocytes is settled
in childhood, after which weight is gained as the amount of fat increases in
the lipocytes. Those who exercise and eat healthily from the childhood on
will have a lower quantity of lipocytes, and weight control as an adult will
be easier. In fact, the most significant difference between obese and lean
people is that the obese have a great deal more lipocytes. It is also an
important fact that the lack of physical exercise makes a person more prone
to obesity than excessive calorie intake!
Exercising as a means of weight control
Suitability of different exercise forms is always linked to personal
condition and goals. It is necessary to distinguish weight control from
weight loss, and fitness training from exercising for health. Energy is
consumed in all exercise, but aerobic fitness (aerobic means the energy is
produced by oxygen) only improves when the body is put under sufficiently
intense strain - at least 70 % of maximal heart rate (HRmax), or 60 % for
beginners. The health benefits of exercising come into play at a heart rate
range of 50-80 % of HRmax.
In terms of weight control, it does not make a difference whether exercising
takes place in short periods or continuously. Long-lasting aerobic
exercising that exerts large muscle groups is generally considered suitable
for losing weight. The heart rate should rise to 50-80 % of HRmax. Suitable
exercises are, for instance, walking, running and cycling on Tunturi fitness
equipment.
The most significant factor in the role of exercise in weight control is the
total energy consumption. In principle, the more effective the exercise, the
more calories are consumed and weight drops. The ideal heart rate for
burning fat is around 80 % of HRmax. Only people used to training can
maintain such a high-intensity exercise level for a long period, so
low-intensity long-duration training is recommended at first for those
trying to lose weight. As fitness improves, intensity can be increased and
duration shortened. From the perspective of energy consumption, a longer
duration workout compensates for the lower level of intensity. It is also an
important fact that when you move at low intensity, fat burns more
efficiently than at high intensity where more energy is taken from
carbohydrates.
A person trying to lose weight should consume 150-400 kcal per day. An
active lifestyle with so-called utility exercising habits (like cycling to
work) creates a significant annual energy deficit. In theory, burning 300
kcal a day in daily exercising will result in a 13.6 kg weight loss. While
exercising reduces bodily fat, it also grows the proportion of non-fat mass.
This is favorable for those losing weight, because non-fat mass consumes
more energy than does fat, even at rest.
Diet as a means of weight control
You can easily check how healthy your diet is from the nutrition pyramid.
The daily diet should contain food from each section. The size of the
section indicates the healthy proportion of food. Some 60 % of the calorie
intake of a physically active individual should come from carbohydrates.
Each meal should include cereals as well as vegetables, berries and fruit.
Potatoes, root crops and low-fat dairy products are to be eaten daily.
Protein intake is secured by eating e.g. meat, fish, chicken or eggs.
Food is healthier boiled than fried and fat should be used with discretion.
It is not necessary to give up putting e.g. margarine on bread completely; a
little margarine there makes for reasonable quality fat in the diet.
Furthermore, it is good to avoid white bread, sweet drinks, pastries, sugar,
crisps and sausages.
The principle of
weight control and weight loss is simple: when energy intake and consumption
are equal, the weight remains unchanged. When energy intake falls below your
daily need, the body must consume stored fat resulting in weight loss.
You should, however, find out by how much you can safely reduce the energy
intake. Optimal fat metabolism also requires carbohydrates. You should not
try to lose more than one kilogram of weight per week.
Some examples of the
calorie content of different foods |
At the beginning of a
weight-loss program, the body compensates the reduced energy intake with
stored carbohydrates. They contain plenty of water and little energy. That's
why losing weight has to be a long-term process. During the first three days
of a diet, 70 % of the weight loss is water. After 11-13 days, the
proportion of water is only 20 %. At the same time, the proportion of fat
has increased from 25 % to 70 %. After 21 days, water makes up no part of
the weight loss; 85 % is fat and 15 % protein.
Drinking water has no significance regarding the speed of weight loss, but
it may help to suppress feelings of hunger. A correct rhythm of eating is
important. You can also consult an expert in diet issues. Dieticians can
give you the best advice. Information about a good diet can also be found in
literature, on the Internet and so on.
Guidelines for weight control
1) You should take sufficient exercise. Personal goals will determine the
nature of that exercise. Health benefits are achieved even at very low
intensity exercising. The heart is strengthened by all exercise that
involves the large muscle groups.
2) Eat healthily. You may take in as much energy as you consume: when your
energy intake and consumption are equal, your weight remains unchanged.
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Guidelines for weight loss with exercising
1) Start slowly! There is no hurry to find the right level of exercise, and
intensity may be low at the beginning. At first you need to practice
self-discipline, set goals and try to change your eating and exercising
habits. The intensity of the exercises will be gradually increased over the
months.
2) Regularity is the key. You need to exercise at least three times a week
(300 kcal per workout) in order to achieve changes in the composition of
your body. To make the changes significant, exercising must be more frequent
and consume 150-400 kcal every day.
If you cannot control your weight
If you cannot keep your weight under control despite a healthy diet and
exercising, you should see a doctor.
SOURCES
1. McArdle, William D. - Katch, Frank I. - Katch, Victor L., Exercise
Physiology, Energy, nutrition and human performance, 4th Edition, William &
Wilkins, 1996 2. American College of Sports Medicine, ACSM's Guidelines for
Exercise testing and Prescription, 6th Edition, 2000
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