Many people believe that our overweight and obesity epidemic is caused by a lack of activity – but is that really the case? Although most Americans do not move enough to be healthy – reduced movement and activity is not the primary cause of weight gain and obesity!
A new study that looked at 34 populations over six continents invalidated the movement hypothesis.
With the help of the double-labeled water method-the gold standard for measuring the total energy consumption researchers, 4,213 adults of 34 populations of hunter-gatherers investigated to very industrialized societies.
They discovered that absolutely total energy consumption (TEE), basic energy consumption (Bij) and activity energy expenditure (AEE) were all higher in more economically developed locations – great because bodies there are larger. It is important that activity energy expenditure and physical activity levels did not change significantly with the development level of the population studied.
In other words, the common theory that modern populations burn fewer calories because they move less, does not last when the spending is measured with double labeled water and properly adapted for important confusing factors.
When the body size was responsible for physical activity levels and energy consumption were very consistent in different populations.
Diet is the most important factor in weight gain and obesity!
Increased calorie -intake – especially from ultracrocessed food (UPF ‘s – was estimated at ten times more important than changes in the activity level when stimulating modern obesity.
Why ultra-processed foods eat too much
Ultra-processed foods (UPFs) are now good for most calories that are consumed in industrialized countries-bijna 60% of the daily intake in the United States alone and their link to obesity is not to be denied.
There are several other reasons why UPFs have such powerful effects on intake and adipositas:
They are hyper-palatable and very rewarding. Foods that combine refined fats and carbohydrates (characteristics of UPFS), hijap the reward systems of the brain in ways that are larger than the sum of their parts. This “developed” attraction can stimulate persistent over -consumption.
UPFs contain many calories and sold in larger standard sections. Reducing the portion size alone can lower the daily intake by ~ 140-230 calories.
We eat UPFs faster and feel less satisfied. Drinks are particularly worrying in this respect and the high intake of sugar -sweet drinks is consistently associated with weight gain. “Do not drink calories” is healthy advice.
UPFs have few proteins. To get enough protein to meet minimal biological requirements – people unconsciously eat more total calories, a concept known as the protein lever hypothesis.
UPFs contain few fiber and micronutrients.
UPFs contain additives that change the intestinal microbiome.
UPFs are cheap and handy. Based on calories, UPF’s are cheaper and more accessible than Whole Foods, which reflects a structural stimulus for UPF consumption, especially for families with a lower income.
Last thoughts
It is important to remember that the average and trends of the population level do not take into account the unique biology and psychology of each person. When it comes to weight loss or improving body composition, the most effective approach will be the one who matches your physiology, preferences and lifestyle. This is why professional coaching with an expert trainer can be so useful.
For some people, exercise is the easier lever to pull. Increasing calorie burn while maintaining a stable diet can be a durable and pleasant path. Although critics often state that exercise causes increased hunger and compensatory food, this is not universal. Research even shows that high intensive exercises-through mechanisms such as lactate production-on short term can suppress appetite, which means that some individuals actually eat less, no more, after hard training!
Others may find that a stronger focus on their diet is more feasible. After all, it is often easier to prevent 500 extra calories from being used than to burn the same amount by physical activity. Adjusting the percentage of carbohydrates, fats and proteins can also help to control the total calorie intake, saturation, distribution of nutrients and even energy consumption itself. Protein increases, for example, the saturation and bears higher thermal costs for digesting, while the quality of carbohydrates and fats can affect electricity metabolic effects dramatically.
The reality is that neither diet nor physical activity is more important than the others. Both are indispensable, not only for weight management, but for optimizing the lifespan, metabolic resilience and overall well -being. Obesity can mainly be powered by excessive food intake at population level, but for each individual sustainable health will always require a mix of exercise and food.
#Exercise #diet #weight #loss