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Weight
control: Is it really that complex? Page #2
Weight control and caloric intake:
 Weight
control, regardless of genetic predisposition or other factors, still requires
consuming fewer calories than you burn. In fact, one weight control study found
that "diet resistance" or the inability to lose weight even when reducing
caloric intake, was probably explained by the fact that exercise was being
over-reported and food intake was being underreported. The participants in this
study reported that they were only consuming 1200 calories per day but were
unable to lose weight. When comparisons were made between actual versus
reported activities and food data, it was found that caloric intake was
underestimated by 47% and energy output was overestimated by 51%.
Even small excesses in
consumption of food will lead to obesity over a long period of time. A person
who merely overeats 25 extra calories a day will consume 9,125 excess calories
over a year’s time, for a gain of 2 1/2 pounds (a pound of body fat is 3,500
calories). If a 125 lb. person were to start this pattern at the age of 20
years old, by the age of 40 they would weigh 175 pounds.
Weight control is much more
complex than simply eating less. Sometimes it’s very difficult to understand
why one person can eat much more than another person and not gain a pound. Many
factors come into play when studying weight control including metabolism and
physical activity. However, it always gets down to the fact that given
metabolic circumstances, and activity levels, if individuals take in excess
calories in relation to their individual weight control factors, they will store
excess weight as body fat.
Physical
activity and weight control:
Physical activities have a
tremendous effect on weight control. An athlete may burn as much as 3,000
additional calories a day, whereas a sedentary person may burn just a few
hundred extra calories over their resting metabolism rate (RMR) while only going
about their daily activities (such as performing household chores and working).
Exercise not only burns calories but develops lean muscle mass, and helps to
raise RMR as muscles require more energy to be maintained. A report by the
Surgeon General found that 60% of Americans are not active on a regular basis
and 25% are totally inactive. This low activity level is probably the single
most significant factor associated with the rising obesity rate in the United
States.
Behavioral
and psychological issues associated with weight control:
There are also psychological factors associated with
weight control. Some people say that they eat even when they're not hungry due
to external cues. Some experts believe that emotions and food are closely
connected, with people frequently using food for a sense of comfort or to
release tension. Also, eating too quickly may lead to eating more calories than
is actually necessary to satisfy your hunger. Finally, an important
psychological trait associated with weight control is that attitudes toward
physical activity also frequently become a habit.
Adapted from information
from The Johns Hopkins Medical Guide to Health After 50
Additional Information and
webpage
by
Paul Susic
MA
Licensed Psychologist Ph.D. Candidate
(Health and Geriatric Psychologist)
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