By
Christopher Theberge and Joseph Cannon
According to 1999 statistics, about 61 percent of adults
in the
GENETICS AND
METABOLISM
Calorie
expenditure is not completely dependent on exercise. Metabolism is an
involuntary activity that affects an individual's ability to burn calories.
When you are awake and resting, calories are burned just to keep you alive;
this is considered your resting energy expenditure (REE).
The REE between
men and women is significantly different. A woman's metabolism is 10-15 percent
slower than a man's because males naturally have more muscle mass, while
females have a greater proportion of body fat.
In addition,
hormone activity, like the hormones produced by the thyroid gland, establish
overall metabolic rate. Body composition, unlike genetics, can be altered to
some extent.
BODY
COMPOSITION AND METABOLISM
REE naturally
decreases with age because of muscle mass loss. As a result, weight loss at a
younger age is easier to accomplish. In general, losing body weight from fat or
muscle lowers daily REE. It should be noted that at rest fat burns
approximately 1-2 calories per hour versus muscle, which burns about 30-35
calories per hour. Therefore, maintaining body weight while decreasing fat and
increasing muscle will raise REE greatly.
ENVIRONMENT AND
METABOLISM
The last and most
modifiable factor for REE is environment. Certain stimulants can elicit a
response in metabolism. Two of these that are used on a day-to-day basis are
caffeine and nicotine. It has been reported in studies that two to three cups
of coffee can raise REE as much as 12 percent. Cigarettes, which contain
nicotine, also stimulate metabolism. People who smoke cigarettes often
experience a weight gain after quitting. This may be due to a decrease in REE,
as well as increased caloric consumption.
Temperature is
another major environmental factor affecting metabolism. In cold environments,
the combination of releasing certain hormones (i.e. adrenaline) and shivering
can increase REE up to 400 percent. REE is raised in warmer environments due to
increased cardiovascular activity and sweating.
PHYSICAL
ACTIVITY AND METABOLISM
As you can see
from the examples above, your metabolic rate is regulated by a number of
factors. Exercise, in general, will increase your metabolic rate. When you
exercise your body releases stored fuels to aid in energy production. Remember,
your body composition greatly affects how many calories you burn in a typical
day. Therefore, the more muscle mass you have, the more calories you will burn
because muscle is metabolically active. Resistance exercise is the best way to
increase muscle mass, while aerobic activity is better to increase your
circulatory system and strengthen your heart.
However,
exercising is just one part of the picture. In order to maintain a healthy body
weight, you must match your energy intake with your energy output.
EXCESSIVE
CALORIE INTAKE = SUPERSIZED WAISTLINES
The average
adult consumes about one million calories per year. The human body has evolved
to be a highly efficient system, which is the reason why excessive caloric
intake leads to weight gain. For example, if you were to eat just over 50
calories every day of your energy expenditure, you could expect to gain about
five pounds of additional fat per year. This is equal to just five potato
chips.
Everyone knows
that fast food is not the healthiest option, yet millions of people visit fast
food restaurants everyday. Although fast food is not the only way people get
too many calories, it is a major contributor.
If you were to
go to Wendy's and order a Classic Single Burger Value Meal, you will probably
meet half of your allotted calories for a single day, given you were an average
adult on a 2000-calorie diet. One Classic Single, with all the fixings, has
about 410 calories, a Biggie fry has about 470 calories, and a 22-fl. oz
regular soda has about 277 calories, for a whopping total of 1157 calories. Now
if you were to Biggie Size that order, the total calories would increase to
about 1383 calories.
Burger King burger's are flame broiled so does that make them healthier?
Not exactly. A BK Whopper with cheese contains about
850 calories. If you ordered the Value Meal, which includes a large fry and 22
fl. oz soda, your meal total has been raised to 1630 calories. King-sizing that
meal would bring the calorie total to about 1850. Going for chicken instead of
beef is a healthy alternative. Yet, one chicken whopper at BK still has about
580 calories. If you add a fry and regular soda to that, you can see that you
have turned that healthier option into a not-so healthy one. You can imagine
the effect King-sizing this meal.
Subway has been
marketing itself as a healthy alternative to other fast food chains. What they
fail to tell you in the commercials, or mention in small print, is that you
cannot have a regular soda, extra condiments (i.e. cheese or mayo), or a
12" sub to consider it a low-fat or low-calorie meal. One 12" roasted
chicken breast sub has about 622 calories, without cheese or mayo. Without
chips, if you added a medium 22 fl. oz regular soda to that meal, it has just
been increased to 900 calories. Even worse is the signature Subway 12"
meatball sub, which has about 1000 calories.
As you can see
from the examples above, fast food can really pack a calorie-punch. Value Meals
and supersizing seems like a great value when you
consider the cost of creating your own meal versus one suggested to you. There
is nothing wrong with going to fast-food joints once in awhile. The problem
lies when you frequent these places too often. I only mentioned total calories
here, but I should remind you that these places not only offer a lot of
calories but high amounts of total fat, particularly saturated, and
cholesterol.
So what does it
take to burn off a Whopper, French fries, or a sub everyday? Let me ask you
this. "While you supersize those meals, are you
also supersizing your exercise routine?" To burn
off an average value meal (approximately 1500 calories) you could choose from
any of the following activity options:
* Run 15 miles
in 2 1/2 hours (10 minute/mile pace).
* Climb flights of stairs for 7 1/2 hours.
* Walking at a light to moderate pace for 10 hours.
* Drive your car for 13 1/2 hours.
* Stand up for 15 hours.
As you can see
from these examples, it takes an excessive amount of activity to burn off those
calories. So does this mean that you should never eat at a fast food place ever
again? No.
If you were to
go to these places, I would first tell you to look at the calorie content of
the foods that you intend to purchase. Going to www.fatcalories.com is a great
resource. Once you see the nutritional information for your meal, you may be
less apt to go and order it. Also, you may also end up trying something you
have never tried before, or find items that you never knew they had. Another
tip would be to bring the exact change for your meal, therefore you will not be
able to supersize it. Ordering diet soda is a great
way to lower your meal's calorie content. Calories do add up and despite what
people may say, it does have an impact. Entering these
places when extremely hungry may prompt you to order a supersized
value meal, along with a dessert or two. Finally, set a goal of visiting these
places only once a week or once every two weeks. When you crave a McDonald's
French fry, go eat some fruit or have a baked potato instead.
All in all,
eating too many calories, while not being physically active, is the two main
causes of weight gain. If you eat too many calories, you must also boost your
exercise routine to compensate for this. Adjustments in nutrition, exercise,
and overall lifestyle are the best solution. Eat moderate amounts and adjust
your day-to-day activities to reflect changes in diet. Be Healthy!
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