With new miracle diets popping up every week the quest to achieve a healthy weight can follow a confusing and at times misleading path. With well over half of Australian adults being considered overweight or obese, it’s a good time to demystify and clarify the basic metabolic principles that influence weight loss, maintenance or gain.
When I refer to energy I don’t mean in the sense of feeling tired or alert. Rather, here I am focusing upon the useable energy or fuel that we consume from our diet (energy in) and how that fuel is used (energy out). Energy is measured as kilojoules (KJ), but the metric of Calories (Cal) is also used quite frequently. This can be confusing, as the conversion is 1 Cal = 4.18 KJ.
Energy in
Our bodies convert macronutrients from our diet (Carbohydrates, Protein, Alcohol and Fats) into energy. Different macronutrients provide different amount of KJs per gram. For example, 1 gram of Carbohydrate equals 16 KJ, while 1 gram of Fat equals 37 KJ. Fat provides by far the largest amount of KJs per gram, and this is why choosing low fat products is a key component of weight loss programs, such as Weight Watchers.
If there is an excess amount of energy consumed when compared to the energy required (for exercise and metabolism) our body will store that excess energy as fat. Your total energy intake for the day depends on a combination of factors, including the type of foods you choose (i.e. meal/snack choices), appetite control (e.g. emotional eating), and portion sizes.
Modern day marketing, high fat/sugar processed foods, and upsized portion sizes are some of the reasons why the average Aussie adult consumes an excessive amount of KJs, and ultimately gains weight.
Energy out
The energy that we burn is dependent on our physical activity levels and the rate of our metabolism. Our metabolism requires energy for basic bodily functions, such as heartbeat, breathing and digestion. There are a number of factors that affect our metabolism. Genetics and thyroid function influences metabolism, and with increasing age metabolism will also decline, significantly so following menopause in women.
Muscle Mass also plays a role, as muscle uses the largest amounts of energy to maintain. As we age, our muscle tissue will decrease and body fat % will increase, unless we maintain regular physical activity. Ideally we should include some resistance training as part of our exercise routines to prevent muscle degeneration, maintain a healthy weight and reduce the risk of injury.
Skipping meals such as breakfast can also have a big impact on our metabolism. When meals are skipped our body prepares for an unknown amount of time until food will be available again, resulting in a reduction of metabolic rate and promotion of fat storage.
The amount of energy burnt through exercise will depend on the duration, intensity and type of exercise. If you’re looking to lose or maintain your weight, both exercise and a healthy diet must be considered. By making gradual changes to your lifestyle, achievable goals can be set and you will see real results.
When I refer to energy I don’t mean in the sense of feeling tired or alert. Rather, here I am focusing upon the useable energy or fuel that we consume from our diet (energy in) and how that fuel is used (energy out). Energy is measured as kilojoules (KJ), but the metric of Calories (Cal) is also used quite frequently. This can be confusing, as the conversion is 1 Cal = 4.18 KJ.
Energy in
Our bodies convert macronutrients from our diet (Carbohydrates, Protein, Alcohol and Fats) into energy. Different macronutrients provide different amount of KJs per gram. For example, 1 gram of Carbohydrate equals 16 KJ, while 1 gram of Fat equals 37 KJ. Fat provides by far the largest amount of KJs per gram, and this is why choosing low fat products is a key component of weight loss programs, such as Weight Watchers.
If there is an excess amount of energy consumed when compared to the energy required (for exercise and metabolism) our body will store that excess energy as fat. Your total energy intake for the day depends on a combination of factors, including the type of foods you choose (i.e. meal/snack choices), appetite control (e.g. emotional eating), and portion sizes.
Modern day marketing, high fat/sugar processed foods, and upsized portion sizes are some of the reasons why the average Aussie adult consumes an excessive amount of KJs, and ultimately gains weight.
Energy out
The energy that we burn is dependent on our physical activity levels and the rate of our metabolism. Our metabolism requires energy for basic bodily functions, such as heartbeat, breathing and digestion. There are a number of factors that affect our metabolism. Genetics and thyroid function influences metabolism, and with increasing age metabolism will also decline, significantly so following menopause in women.
Muscle Mass also plays a role, as muscle uses the largest amounts of energy to maintain. As we age, our muscle tissue will decrease and body fat % will increase, unless we maintain regular physical activity. Ideally we should include some resistance training as part of our exercise routines to prevent muscle degeneration, maintain a healthy weight and reduce the risk of injury.
Skipping meals such as breakfast can also have a big impact on our metabolism. When meals are skipped our body prepares for an unknown amount of time until food will be available again, resulting in a reduction of metabolic rate and promotion of fat storage.
The amount of energy burnt through exercise will depend on the duration, intensity and type of exercise. If you’re looking to lose or maintain your weight, both exercise and a healthy diet must be considered. By making gradual changes to your lifestyle, achievable goals can be set and you will see real results.
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