WEIGHT LOSS - WEIGHT LOSS Weight loss is difficult for a...

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WEIGHT LOSS Weight loss is difficult for a number of reasons. More animals die due to starvation than from eating too much. We have adapted to efficiently store energy. If we reach a certain size and stay at that size for a while the brain assumes this is a good size for us and resists actions to decrease that size. While the conscious brain may recognize that weight loss is desirable other areas of the brain interpret weight loss as the first step to starvation and sends a number of messages to encourage consumption of food. Another reason that weight loss is so difficult is that we often want very quick results. If a person who requires 1,800 calories per day were to consume 50 Kcal a day in excess of requirement they would not be considered a glutton. In one week they would consume 350 extra calories and in 10 weeks 3,500. They would gain 1 pound every 10 weeks or 5 pounds per year. If this were done for 20 years they would have gained 100 pounds. It is unreasonable to expect that it can be lost in a month or even two. I know from experience that it is possible to lose large amounts of weight. It takes calorie restriction, increased activity, psychological support, behavioral modification and time. It is possible to lose weight without all of these elements, but it works better if they are all present. There are diet plans and supplements that promise weight loss with little or no effort. If these worked no one would be overweight. If you want to lose weight I cannot tell you what will work for you. I can only explain what is known about weight gain and loss. Energy Balance When looking at the process of losing or gaining weight, one should consider the first law of thermodynamics. Energy is neither created nor destroyed. All changes in weight can be described by a mass and energy balance. Calories In - Calories Out = Calories Gained Or Lost Calories gained are stored primarily as fat (3,500 Kcal per pound of fat) Calories Out Caloric expenditure is equal to BMR + what is used for activity .
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If you think about where you use calories you will probably come up with a list of activities. These are important and the calories used in activities can be calculated. For most people this is not where the majority of calories are burned. The food chart assignment had you increase activity by 500 Kcal per day. This was to give you a feel for what it takes to lose a pound per week by modification of physical activity. BMR If you were to lie quietly for a month you would have few calories burned for activity. You would still need to have calories or you would die. The Basal Metabolic Rate is the calories the body burns at rest. These are used to keep the heart beating, the lungs working, fluids cleansed and all metabolic processes required for life. BMR can be measured by determining the heat given off by a person at rest. It
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This note was uploaded on 06/22/2011 for the course FDSCTE 201 taught by Professor Magino during the Spring '11 term at Ohio State.

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WEIGHT LOSS - WEIGHT LOSS Weight loss is difficult for a...

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