Eating is essential for survival. While our ancestors faced food scarcity, we are overwhelmed by abundance. Since 1990, global adult obesity has more than doubled and adolescent obesity has quadrupled. The impacts are physical, mental and financial.
What can be done? As autonomous adults, we are responsible for our actions. Owning this responsibility is key to improving your relationship with food. Believing you have control over your food choices is essential. If not, reflect and address the issue. Previous Wellthwise articles highlighted the importance of listening to our inner voice. We often know the best choice but fail to make it.
If weight loss is a goal, specify the potential benefits of achieving it. How would your life be different? Conjure a vision of your leaner self and what you would be capable of. There is no definitive answer, and the benefits vary widely. Document them in writing or share them verbally with a supportive person, whatever makes them tangible and accessible. Determine what makes this goal important to YOU, not to anyone else, and use that internal motivation as your willpower.
HONESTY
Next, understand the science and your current metabolic needs. In the simplest terms, weight loss occurs when there is a calorie deficit. How do you know what the right amount is? First, consider your routine intake. Keep a food journal for a couple of weeks so that weekends and weekdays are all considered. Whether you use an app or a pen and paper, honesty is the key. We often delude ourselves; and yes, standing over the sink to eat or topping off the glass of wine counts.
Second, ascertain your Total Daily Energy Expenditure (TDEE), which is made up of four main components:
- Basal Metabolic Rate (BMR- 60-75% of total caloric need) is the energy your body uses at rest for vital functions like breathing, circulation and cell production. Age, gender and genetics all play a role.
- Physical Activity Energy Expenditure (PAEE- 15-30%) are the calories burned through movement, including exercise and daily activities.
- Thermic Effect of Food (TEF - 10%) is the energy required to digest, absorb and metabolise food; with protein having the highest TEF of the three macronutrients (protein, carbohydrates and fats).
- Non-Exercise Activity Thermogenesis (NEAT -% varies) includes calories burned from non-exercise movements like standing, fidgeting and general activity; significantly impacting total energy expenditure for active individuals.
There are formulas available to help calculate TDEE, but they are estimates at best. Fortunately, technology is available to obtain more precise data. The most accurate are indirect calorimetry devices that measure oxygen consumption (VO2) and carbon dioxide production (VCO2) to determine actual calorie burn. Brand names include COSMED FitMate and KORR Metabolic Analyzer.
Next are smart scales and body composition scanners that can estimate BMR, which can be used to calculate TDEE. Brands include Styku, InBody and Tanida. Wearable fitness trackers and smartwatches estimate calories burned based on heart rate, movement and personal data. They are less accurate but still useful for daily tracking. Apple Watch, Fitbit, and Oura rings are examples.
‘HANGRY’
After estimating your caloric needs, gradually reduce your intake. Aiming for a weight loss of 0.5 to 1 kilo per week is recommended. Weight gained gradually should not be lost rapidly. Rapid weight loss is often a result of water weight loss, which can affect hydration and electrolyte balances, or worse, loss of muscle mass; your body’s high-grade tissue that is sacrificed for fuel in lieu of body fat if the body experiences extreme deprivation. It may also lead to loose skin, provoked hormone imbalances, weakened immune systems and mental health effects. We all know “hangry” people.
Remember, slow and steady wins the race.
As individuals lose weight, their TDEE decreases because a lighter body requires less energy. The concept of yo-yo dieting is often misunderstood; weight regain usually occurs when individuals disregard their reduced caloric needs and revert to previous high calorie eating patterns.
Additionally, not all calories have the same effect on the body. For example, 500 calories from M&Ms will affect the body differently than 500 calories from wild-caught salmon. This variation is due to the macronutrient composition of foods, which will be covered in next month’s column.
Losing weight is a lot like assembling IKEA furniture - time-consuming, frustrating and occasionally makes you question your life choices. But if you slow down, and read the directions, it all comes together and you realise it was worth it.
Libby Heath shares her insights and advice through her column ‘Wellthwise’ here in The Phuket News. Please note that if you have a condition that requires medical treatment, consult your doctor. Contact Libby at: BeWellthwise@gmail.com.