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Base metabolism crucial part of the weight equation

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Base metabolism crucial part of the weight equation

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REFERENCE: Richmond River Express Examiner, R 2011, Base metabolism crucial part of the weight loss equation, viewed 22 February 2021, <http://web.a.ebscohost.com/ehost/detail/detail?vid=8&sid=55acc30b-b6af-4f19-a77d-5b3af6f8921c%40sdc-v-sessmgr01&bdata=JnNpdGU9ZWhvc3QtbGl2ZQ%3d%3d#AN=apn.52NOVEG&db=azh>.

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TO lose weight, we all need to understand what is and how it works, because metabolism is the relationship between diet and exercise or energy in versus energy out.

It's the science part of weight loss.

Basically, everyone has a base metabolism, which is the body's metabolism at rest.

It's the basic metabolism needed to keep us alive and breathing.

The energy needed to simply keep us alive and breathing comes from stored energy (fat) and energy straight from food.

Obviously, if we can control our metabolism by eating good amounts of energy (food) and using more energy (exercise), we will have less stored energy (fat).

That's how we put weight on.

Any energy from food over and above what the body needs to stay alive is stored as fat.

Therefore, if we eat more energy than we need and don't balance it out with enough exercise, we get fat.

If we do no exercise, we are relying solely on our base metabolism.

While some people are lucky and have a naturally good base metabolism, other people aren't so lucky and have a poor base metabolism.

Those who have a poor base metabolism need to make more of an effort to control their metabolism by doing regular exercise or, more importantly, by reducing the amount of energy they are consuming through the foods they are eating.

It's a very simple equation.

Something to take into consideration is that there are 24 hours in a day, so if you exercise for an hour, there's still 23 hours left that you haven't exercised.

I'm not suggesting that you need to exercise for 24 hours but even if you have exercised for an hour, you are relying on your base metabolism for the other 23 hours of the day, especially if you don't do anything else for the day.

So it is still necessary to watch what you eat and try to still be as active as you can so you are not relying so much on your base metabolism.

If you have put weight on, then your metabolism obviously isn't coping. I still have some spots available in my program. Anyone interested can contact me on 0431 191 975 or you can make an appointment to see me at Casino Medical Centre on 6662 1555.

Source: Richmond River Express Examiner, 06/15/2011, p16
Item: apn.52NOVEG

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Base metabolism crucial part of the weight equation

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TO lose weight, we all need to understand what is and how it works, because metabolism is the relationship between diet and exercise or energy in versus energy out. It's the science part of weight loss. Basically, everyone has a base metabolism, which is the body's metabolism at rest.

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REFERENCE:

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National Institute of Diabetes and Digestive and Kidney Diseases

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What factors affect weight and health?

Many factors can affect your weight and lead to overweight or obesity. Some of these factors may make it hard for you to lose weight or avoid regaining weight that you've lost.

Family history and genes

Overweight and obesity tend to run in families, suggesting that genes may play a role. Your chances of being overweight are greater if one or both of your parents are overweight or have obesity. Your genes may affect the amount of fat you store in your body and where on your body you carry the extra fat.

Race or ethnicity

Some racial and ethnic minority groups are more likely to have obesity. Obesity rates in American adults are highest in African Americans, followed by Hispanics/Latinos, then Caucasians. This is true for men and women. ⁴ While Asian American men and women have the lowest rates of obesity, ⁴ they can still be at risk of diseases associated with obesity if they carry a lot of unhealthy fat in their abdomen-even when their body mass index (BMI) is lower. ⁵

Age

Many people gain weight as they age. Adults who have a normal BMI often start to gain weight in young adulthood and continue to gain weight until they are ages 60 to 65. In addition, children who have obesity are more likely to have obesity as adults.

Sex

In the United States, obesity is more common in black or Hispanic women than in black or Hispanic men. ⁴ A person's sex may also affect where the body stores fat. Women tend to build up fat in their hips and buttocks. Men usually build up fat in their abdomen or belly. Extra fat, particularly if it is around the abdomen, may put people at risk of health problems even if they have a normal weight.

Eating and physical activity habits

Your eating and physical activity habits may raise your chances of becoming overweight and having obesity if you

eat and drink a lot of foods and beverages that are high in calories, sugar, and fat

drink a lot of beverages that are high in added sugars

spend a lot of time sitting or lying down and have limited physical activity

Where you live, work, play, and worship

Where you live, work, play, and worship may affect your eating and physical activity habits, and access to healthy foods and places to be active.

For example, living in an area that has a high number of grocery stores can increase your access to better quality, lower calorie foods. Living in a neighborhood with a lot of green spaces and areas for safe physical activity may encourage you to be more physically active.

Where you work and worship may also make it easier for you to eat unhealthy, high-calorie foods. Vending machines, cafeterias, or special events at your workplace or place of worship may not offer healthy, lower calorie options. Whenever possible, choose the healthier options and limit your treats to a small sliver of pie or cake.

Family habits and culture

Family eating and lifestyle habits may affect your weight and health. Some families may consume foods and beverages that are high in fat, salt, and added sugars or eat large amounts of unhealthy foods at family gatherings. Some families may also spend a lot of inactive time watching TV, using a computer, or using a mobile device instead of being active.

Your social, ethnic, or religious group culture may also affect your weight and health because of shared eating and lifestyle habits. Some cultures may consume foods and beverages that are high in fat, salt, and added sugars. Some common food preparation methods, such as frying, may lead to high-calorie intake. Regularly consuming foods high in calories, fat, and sugar may lead to weight gain overtime.

Not enough sleep

People who don't get enough sleep may eat more calories and snack more. ⁶ Experts recommend that adults ages 18 to 64 get 7 to 9 hours of sleep a day, and that adults ages 65 and older get 7 to 8 hours of sleep a day. ⁷

Other factors

Other factors that can lead to weight gain include

What makes it hard for some people to lose weight?

Many factors can make it hard to lose weight, including

your genes

what and how much you eat

not getting regular physical activity or being inactive

taking certain medicines

having certain medical conditions

Difficulty in managing stress

References

[4] Flegal KM, Kruszon-Moran D, Carroll MD, Fryar CD, Ogden CL. Trends in obesity among adults in the United States, 2005 to 2014. JAMA. 2016;315(21):2284-2291.

[5] Liu X, Chen Y, Boucher NL, Rothberg AE. Prevalence and change of central obesity among US Asian adults: NHANES 2011-2014. BMC Public Health. 2017;17(1):678.

[6] St-Onge MP. Sleep-obesity relation: underlying mechanisms and consequences for treatment. Obesity Reviews. 2017;18(suppl 1):34-39.

[7] Hirshkowitz M, Whiton K, Albert SA, et al. National Sleep Foundation's updated sleep duration recommendations: final report. Sleep Health. 2015;1(4):233-243.

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Factors Affecting Weight & Health | NIDDK

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Many factors can affect your weight and lead to overweight or obesity. Some of these factors may make it hard for you to lose weight or avoid regaining weight that you've lost. Overweight and obesity tend to run in families, suggesting that genes may play a role.