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)
|
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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