A Fine Balance: Navigating the link between energy expenditure and obesity

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tl;dr:

1. Daily energy expenditure consists of resting metabolic rate (RMR), thermic effect of feeding (TEF), and thermic effect of activity (TEA), with RMR constituting the majority.
2. Understanding your basal metabolic rate (BMR) promotes informed weight management decisions and appropriate calorie intake for weight maintenance, gain, or loss.
3. I’m ready to support you on your longevity journey; book a batch of blood biomarker assessments + personal consultation?right here

Longevity Lesson

The relationship between energy expenditure and obesity is complex and multifaceted. While?obesity can be influenced by various factors?such as genetics, diet, and physical activity levels, disruptions in energy balance play a significant role. Simplifying the relationship, when energy intake exceeds energy expenditure over time, producing a positive?energy balance, excess calories are stored as fat,?contributing to weight gain and obesity. Conversely, maintaining a balance between energy intake and expenditure supports weight maintenance or loss. This week, we're taking a closer look at what exactly energy expenditure means to get a better understanding of this nuanced relationship.

Energy Expenditure — A tale told in calories

Energy expenditure?can be described as the total amount of energy (calories) that your body uses or burns over a specific period, usually 24 hours. This energy is expended to fuel various bodily functions, including metabolism, physical activity, and digestion. Essentially, it's the energy your body needs to function properly and perform daily tasks.?

Daily energy expenditure is the sum of three key components:?

• Thermic effect of feeding (TEF)
• Thermic effect of activity (TEA)
• Resting metabolic rate (RMR) - this makes up 60 to 75% of daily energy expenditure and keeps essential bodily functions going even at rest.

Here are a couple more terms you need to know before we dive into this topic.

• Basal metabolic rate (BMR):?This is the minimum calories your body needs to keep working when you're completely at rest, like when you're sleeping. Resting metabolic rate (RMR) is similar, but it's a bit more accurate because it includes the calories you burn when you’re not moving around. It helps you figure out how many calories you need every day.

• Net energy expenditure:?This only focuses on the energy used during activities. It's calculated by subtracting the energy used when resting, from the total energy used during an activity. This helps compare how much energy different activities require.

How are obesity and energy expenditure related?

Here are some key points that come up often in the literature around energy expenditure and obesity.

1. Fat and Energy Expenditure:?Research?has found that fat-free mass is linked to how much energy our bodies use, both at rest and during activity. Obese individuals tend to burn more energy even when not moving because they have more fat tissue and need to work harder to breathe.
2. Energy Homeostasis:?Weight changes occur when the calories we eat (energy intake) exceed?or?fall short of the calories we burn (energy expenditure).?Gaining weight often involves higher energy expenditure?because our bodies use more energy to process food and build tissues like muscle and fat.
3. Fructose and Obesity:?Recent research?suggests that fructose, found in many foods, may play a significant role in weight gain. Eating fructose may disrupt hunger signals and decrease energy expenditure, leading to an imbalance that encourages weight gain. For more insights on this, check out my conversation with Dr. Robert Lustig,?available here. I also recommend the book? “Nature Wants Us to Be Fat: The Surprising Science Behind Why We Gain Weight and How We Can Prevent – and Reverse – It” by Dr. Richard Johnson for an?even closer look at the role fructose plays in weight gain.
4. Leptin and Fat Regulation:?Leptin, a hormone produced by fat cells, helps regulate our energy balance. It signals to the brain when we have enough fat stored, encouraging energy expenditure and reducing calorie intake. However,?reduced leptin levels can lead to overeating and weight gain.
5. Gender and Energy Expenditure:?Men generally have higher energy expenditure?than women because they tend to have more muscle mass. This means they burn more calories, even at rest. Similarly, individuals with obesity often have higher energy expenditure due to their larger body size and composition.

P.S. If you’d like my support in your longevity journey, schedule a consultation call here: here

But why care about energy expenditure?

Understanding energy expenditure empowers us to take proactive measures against the risk of obesity and associated illnesses. Understanding your personal Basal Metabolic Rate (BMR) is?fundamental to managing your weight effectively. By determining the number of calories your body naturally burns, you gain insight into how to tailor your calorie intake to meet your specific goals. To maintain your current weight, align your calorie consumption with your BMR. If weight gain is your objective, aim for a caloric intake higher than your BMR, while weight loss necessitates consuming fewer calories than your BMR dictates. This nuanced approach empowers you to make informed dietary choices aligned with your desired outcomes, setting you up for a balanced and sustainable approach to weight management.

What factors influence BMR?

Basal Metabolic Rate (BMR) varies from person to person and is?influenced by several individual factors?including the following:

• Age:?Metabolism slows with age due to muscle loss and hormonal changes.
• Gender:?Men usually have faster metabolisms due to larger body size and more muscle.
• Body Size:?Bigger bodies have higher metabolic rates.
• Body Composition:?Muscle burns more calories than fat, even at rest.
• Genetics:?Genetic factors can affect metabolic rate.
• Viral agents:?Researchers found?that a specific gene called E4-ORF1 in a virus called Ad36 can make fat cells grow and affect how insulin works.
• Growth:?Children have higher metabolic rates for growth.
• Hormones and Nerves:?Hormonal imbalances can alter calorie burning.
• Temperature:?Extreme temperatures increase metabolic rate.
• Illness:?The body needs more energy during recovery.
• Dieting:?Crash dieting can decrease metabolic rate and muscle loss.
• Exercise:?Regular physical activity boosts metabolism.
• Stimulants:?Stimulants like caffeine can temporarily increase energy expenditure. However, relying on them for weight loss is not recommended.

P.S. If you’d like my support in your longevity journey, schedule a consultation call here: here

Longevity Homework

Calculating Your BMR:?

Determine your Basal Metabolic Rate to understand your body's calorie needs at rest. The Harris-Benedict equation is a mathematical formula considered one of the most accurate indicators of BMR. To identify your BMR, use an online calculator such as the one seen?here. The Harris-Benedict equation takes into account a person’s height, weight and age, and uses separate formulas for men and women.

Tailoring Your Caloric Intake:?

Align your calorie consumption with your BMR to maintain your weight, adjusting accordingly for weight gain or loss. Put your understanding of energy expenditure to work by making informed dietary choices to foster a balanced and sustainable approach to weight management. Knowing the energy density of various foods can come in handy here, as higher energy density foods have been associated with obesity. There are some exceptions, though. For instance, consuming almonds and olive oil — both of which are incredibly high in energy —?were not found to result in weight gain. Fast food, on the other hand, is known for being high in calories and low in micronutrients. It also features excessive carbohydrates, added sugars and saturated trans fats, all of which are key players in obesity risk. Here are some more helpful tips to keep in mind:

• Opt for higher energy density foods:?Replacing low energy density foods?with those higher in energy density can help manage calorie intake. Simply eating more vegetables may not reduce overall energy consumption unless they replace higher-density items in the meal.

• Reduce the energy density of your main course:?Since the main course typically contributes most of the meal's calories, reducing its energy density?can significantly cut overall calorie intake. Opting for less calorie-dense entrées, like those with higher water content or less bad fat, can help control hunger and prevent overeating later.

• Manage fat intake:?While reducing dietary fat was once seen as the go-to weight management strategy,?recent studies?suggest that moderate fat diets (excluding trans fats found in processed foods, and saturated fats in fatty meats) combined with calorie restriction can also aid weight loss effectively. It's about finding the right balance to maintain moderate caloric intake while managing fat consumption for overall health and weight control. It’s also important to moderate carbohydrate consumption by opting for healthier carb sources (like whole grains and lentils) and avoiding unhealthier ones (like sugary snacks and white bread).

Obesity is a chronic condition that?often coexists with other serious health issues?such as heart disease, diabetes, high blood pressure, and certain cancers. Those carrying excess weight face a heightened risk of cardiac events and stroke due to its adverse effects on blood pressure and cholesterol levels. Additionally, obesity is a significant risk factor for type 2 diabetes, impacting the heart, kidneys, blood vessels, and wound healing. Various cancers including ovarian, breast, colon, and esophageal cancers are also more prevalent among obese individuals. Additionally, digestive disorders, reproductive issues, sleep apnoea, and osteoarthritis are also common obesity-related complications. As diagnoses continue to rise, people of all ages must understand preventive measures to address this growing epidemic. Taking charge of our health and longevity through lifestyle changes and early intervention is key to mitigating the impact of obesity and its associated health risks.

P.S. If you’d like my support in your longevity journey, schedule a consultation call here: here

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