Doctor Becomes Patient: Back to the Bike- Part 2, Obesity

Personally, I love to eat (Just being honest).  In fact, one of the main reasons I cycle is to offset the calories I ingest.  Granted, there are many other good reasons to exercise including improving stress, heart health, improved glycemic control in diabetics, improved cholesterol profile, and others which we will discuss in future blogs.  For today, however, let’s focus on energy in versus energy out.     

It is now estimated that more than 75% of our US population is overweight, obese, or severely obese.   Overweight is defined as a Body Mass Index (BMI) > 25.  Obesity is BMI > 30.  Morbid obesity is BMI > 40.  BMI is calculated by the following:  body weight (in kg)/height (in meters) squared.  For your reference, a calculator for BMI can be found at the CDC website.  

There are two main reasons why this is occurring” (1) Eating more than we are expending, and (2) not expending enough energy.  The word “calorie” represents a unit of energy.  Therefore if we look at a nutrition label and see that a meal at a fast food restaurant will give me 1400 calories (burger, fries, and soda included), then if we use a very rough estimate of a 2000/day caloric requirement, then we are left very little wiggle room for the remainder of that days meals.  

One can therefore see how easy it is to exceed the caloric requirement.  What happens is that the body will store this excess energy in fat cells, thinking it might be utilized for a future time when food is scarce.  The problem is, food is never scarce in this part of the world.  One could argue, in fact, that even with the price of food increasing, one thing that remains quite affordable to the masses is fast food. 

Other than eating healthier diets, the other main factor is also very much under our control: increasing energy expenditure (“BURNING CALORIES”).  Think of it this way.  Today, you could buy a Ford Fiesta, a compact automobile, which has a 1.6 Liter engine, and will get you 33 miles per gallon combined.  On the other hand, you could buy a Mercedes CL600, another compact automobile, which has a 5.5 Liter engine, and you will get 14 miles per gallon.   In this example, having a larger engine burns more energy (fuel). 

If you translate this into humans it means that if you expend more energy than you eat/drink, then you will lose weight.  It also means that exercising and gaining muscle strength will increase the rate at which you burn energy – even at rest!  (i.e. turn your body into a “larger engine”)

Here are some thoughts for today.   Ask yourself these questions: (1) Which exercises do I enjoy? (2) What exercises do I perform regularly? (3) How much do I walk a day?  

Consider increasing your energy expenditure today!   Like most people, perhaps your job is sedentary, not requiring many steps.  Some tips for the week:

1. Park in the farthest parking spot.
2. During lunch or after work, take a brisk walk 30 minutes in duration, 5 days this week.
3. It’s okay if you miss 5 days.  Let’s say you walked only two out of 7 days.  Don’t get down on yourself.  If you used to walk zero days, at least you have made progress!  Build up to 5 days a week.  You can get there.  Ask someone to keep you accountable.  Talk to your doctor about your plan.