We know there is an obesity epidemic and it is serious and likely to get worse into the future. The baggage of the obesity 'epidemic' will surely be an increase in the lifestyle diseases caused by being overweight -- diabetes, heart disease and cancer, to name the major ones.
The solution to losing weight is no secret, and most people know the basics: exercise more and eat less. That's the main game, and any tinkering around the edges with supplements, fad diets and other distractions is unlikely to be unsuccessful over the longer term. Any diet will work if calories are cut -- low carb, high carb, Paleo, vegetarian, Mediterranean. Studies have shown that over 12 months, there's hardly any difference when energy intake is held constant, which is consistent with the laws of physics.
This message does not suit the pop-diet faddists, but that's the truth. The challenge for the overweight is to stick to a healthy diet that works -- and a regimen that includes physical activity is important for more reasons than simply energy expenditure.
But what I find interesting is the emerging premise -- promoted by some bloggers, and subliminally (and irresponsibly) by some scientists and science journalists -- that obese people have little chance of regaining normal weight because their hormones have been 'reset' and this predisposes them to a lifetime of being fat. Of course, this suits many overweight people very well. "It's in my genes, it's my thyroid, it's my leptin." Leptin, by the way, is a satiety hormone that has an effect on appetite. It fluctuates with body fat and weight loss or gain. And there's even the concept of "leptin resistance," which I'm sure will get blamed on carbohydrates by the low-carb crowd. Leptin is the new insulin (which never did make anyone fat by the way.)
Let's get real here. You're fat because you eat too much and exercise too little. It's not carbohydrates, your poor hormones, including your thyroid, and it's not your genes, except in rare cases. And then there's the dubious set-point theory. Set-point theory says we all have a 'set point' for body weight and that the body tries to re-establish that weight point whenever we lose too much weight -- and that's why obese people can't keep the weight off. The idea is that their set point has been pushed upward by years of overeating and being overweight. Even if this was true, it does not mean you can't reset that set point at a lower, leaner level. The way to do this is with exercise - aerobics, weights and interval training if possible -- but even regular walking of moderate intensity would work over time, but you have to keep going. Set point is not some master controller from which there is no escape.
The secret to weight loss is moderate calorie restriction, regular exercise, and patience. It's not easy, but it is a personal journey of commitment and resolve and not a journey that is captured by your biochemistry.
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I was taught that set point was the lowest weight your body would let you go, assuming you are eating and exercising in a healthful manner. In other words, YOU may want to be 110 pounds, but your body will not go lower then 120-125. It had nothing to do with obesity.
K, the idea of set point is that the body will adjust its metabolism to a steady-state weight, primarily under the influence of genes. The current discussion is about whether this point, if it indeed exists in a neurobehavioral sense, can be changed by lifestyle and behavioral patterns, eg, getting fat, not exercising.
If you’re fat for an extended time, the idea goes, the set point could be upregulated so that when you try to slim down again, your body automatically tries to adjust metabolism so that you stay fat.
That’s the concept I am challenging. For a start, the genotype is not necessarily the phenotype, ie, you can change how genes are expressed by your lifestyle. Second, even if the hormonal environment is deregulated, leptin etc, that’s not to say it can’t be changed again by a concerted effort.
Ultimately, it depends on a person’s will to change.
“You’re fat because you eat too much and exercise too little. It’s not carbohydrates, your poor hormones, including your thyroid, and it’s not your genes, except in rare cases.”
So then riddle me this Mr. Paul Rogers, a few years back I was overweight. Instead of taking the easy way out of surgery or anything, I dieted and exercised. The weight came off and I felt great, I had maintained my weight for more than 2.5 years. I went to the gym regularly and maintained my new lifestyle. In an attempt to put on more muscle, I had heard about these Crossfit/Bootcamp classes at this MMA gym. So I decided to do them, and I did for a full month 5-6 days a week. In that first month alone I gained 7lbs (not muscle) and I’ve been gaining weight steadily ever since. I still maintain my regime of eating healthy and exercising, yet the weight still comes on.
So now I’m back to being fat again, despite the fact that I diet and exercise. What would be causing this? I’ve had my thryoid tested, it’s fine. So what do you suggest is my problem? If I’m not eating too much and exercising too little???