Weight Control Condensed—A Complicated Undertaking
I rarely write about topics that relate to my own profession, which is physiology. On the surface, weight control is so simple. Energy input = Energy output or there is a weight change. Even back when I was at a University seeking a Ph.D in physiology, and that was many years ago, it was known then this simple equation was just that, way too simple.
A year ago I decided to lose a mere 5 lbs. Now that should not be much of a problem at all. But a year later, after cutting most portions in half, reducing soda intake to one can every other day, trying varied approaches including the Mediterranean Diet, the Mayo Clinic Diet, etc. I have not gained or lost a single pound. I know, so I still write a musing on weight control.
The reality is this: The digestive system, unlike most other systems except the Central Nervous System, does not have any predictable modus of operation. It far simpler to explain how the heart works, the kidney works, the liver works etc than to explain how the digestive system works. We can talk about the enzymes, calorie inputs, the end products of digestion, and all that good stuff, but in the end, digestion is a very individualized process. There is the usual input of genetics. Someone who is built “sturdy”, “stocky” ‘big boned” or whatever other way we choose to describe it, is not going to end up with the classic model figure—no matter how much they try.
Before going any further let’s mention some things we knew way back when I was in training to be a physiologist. If two people are stranded on a boat with no food, and one is slim and fit and the other overweight, the overweight person will invariably die first. The excess fat was of little help. Also, some people will not gain weight no matter how much they eat. Also, some people who are paid to gain weight and do, will have no problem returning to their normal weight. Also, we all know people who eat little while we eat more, or vice versa, and one doesn’t gain weight while the other does. Weight loss is not solely related to will power. And actually, will power is an inheritable trait and the amount of will power inherited can be used up. Using exercise to lose weight is just as complicated. It is not easy to lose weight by exercising. Let’s look first at how many calories various forms of exercise burn. Keep in mind that we need to burn 3500 calories to lose 1 lb of fat.
Hatha Yoga——228 calories/hr
Slow walk—255 calories per hour
Tai Chi—273 calories/hour
Canoeing: 319 calories/hr
Slow easy cycling: 364 cal/hr
Volleyball: 364 calories/hr
Power yoga—364 calories/hr
Golfing (if you carry your own clubs)—391 calories per hour
Downhill skiing: 391 calories/hr
Brisk walking: 391 calories per hour
low impact aerobics: 455 cal/hr
running on the elliptical: 455 cal/hr
resistance training (weight lifting: 455 calories/hr
water aerobics—501 cal/hr
light or moderate lap swimming—528 cal/hr
hiking—546 cal/hr
rowing on a machine—546 cal/hr
water skiing: 546 cal/hr
cross country skiing: 619 cal/hr
backpacking: 637 cal/hr
high impact aerobics: 664 cal/hr
basketball: 728 cal/hr
Tennis, singles: 728 cal/hr
Running 5 mph: 755 calories/hr
Running up stairs: 819 calories/hr
Vigorous swimming: 892 cal/hr
running 8 mph: 1,074 cal/hr
The above are ballpark figures and are not to be taken as too fixed since there are variables here in each person to take into account. But, this does illustrate how hard it is to lose l lb of fat via exercise.
Also, exercise affects appetite. Exercise makes us hungry so we then tend to eat more. Only real strenuous exercise will decrease appetite and then the question becomes debatable whether such a huge disruption to our body physiology is good for our long term health. A great deal of what we think we know about digestion is shaky.
Keep in mind here that most things we mention in this musing are not fixed in physiological stone. For example, we cannot say if someone smokes they will get lung cancer. We can only give the statistical odds. We cannot say to someone that if they run up and down stairs a lot that they will have joint problems later in life. But they are more likely. On the other hand we cannot say to someone that not running up stairs ever will not lead to problems later in life with their knee joints, but they are less likely.
I like to remind others that back in the days when librarians rarely exercised at all, they had the longest life spans. So much for exercise and longevity. On the other hand, the proper amount of the right exercise will likely prolong a particular person’s longevity but all of this is very individualized. What is best for one is not necessarily the best for someone else. This is the reality in most areas of weight loss or gain. This is exactly why there are so many diets and so many notions about healthy living.
In general, for a particular person there probably is a kind and amount of exercise and particular diet that is best for that individual. The reality is this: Some people can do pretty much what they want with diet and exercise and live a long healthy life. Others can follow a healthy regimen of diet and exercise and be dead by age 40. My parents lived to be 98 and 89 and neither of them paid any attention to their diet and never had any organized exercise program at all. On the surface their lifestyle was a ticking time bomb. The rest of us should be so lucky.
We need remember that our digestive process is under control of our central nervous system, and many so called digestive problems originate in our central nervous system. Our emotional state can affect our digestive motility, and the effectiveness of our digestive process. It is also good to remember that the digestive tract is essentially a hollow tube which passes from mouth to anus. Until a chemical substance gets into the blood stream it is not affecting our physiology. We can swallow a small pebble and it has no effect on our physiology—unless it is not a small pebble and there is blockage.
Then there is the bacterial flora present in our intestines. There are more bacteria in our body than our own body cells. There are 10 times more bacterial cells than human cells in our body. These are small enough that all of them would fit in a half gallon jug. We are only beginning to comprehend what role these bacteria play in the digestive system, and it can be assumed probiotics will become a useful tool for many digestive disorders in the future. Right now it is hit and miss. What works for one person may not work for another. An individual can only experiment and then it is hardly a controlled experiment.
How well a particular individual digests their food varies considerably. This itself affects weight gain or loss. Some people are allergic to certain food substances and this can create havoc with absorption or intestinal motility. Some people are prone to ulcers. Some have inherited disorders which may or may not be easily treated. Gastric reflux is not uncommon and can often be traced to emotions which are generated from the Central Nervous System. Many people suffer from vague digestive discomfort based on their emotional state at the time. This discomfort can be substantial or minimal.
We also need to remember that, in general, central nervous system disorders are difficult to treat. We are talking about neurotransmitter disorders involving millions of individual neurons, and finding the right drugs to effectively change how one neurotransmitter acts in one area of the brain is not a small task. Drugs are great, but almost always there are side effects which have to be considered. Many times the side effects are worse than the cure.
Part of the problem is the complexity of the digestive system. It is sometimes impossible for a doctor to solve the problem in one 15 minute office visit. A solution to a particular problem might take a team of competent doctors 6 months to arrive at the best treatment. This complexity gives rise to all sorts of alternate anecdotal practitioners. Fortunately, they seldom suggest anything harmful to our bodies. And sometimes they work. Remember, remedies based on natural substances in nature cannot be patented. That means no drug company is going to research the effectiveness of a natural substance in terms of treating any disorder. The government should do this but the cost is currently prohibitive. So when people shop for organic or a particular natural substance to treat symptoms they have no idea whether the product they are buying is what it says it is in the amount they say it is and the amount charged may be absurd. But sometimes a particular product is helpful and that is just the way it is.
We have already stated that the central nervous system can play a significant role in digestive disorders. In general, the body works best when our emotional state is calm and in a pleasant emotional state. This is the placebo effect and when someone believes something is helping them, the belief itself can be medically helpful.
Each person has a control mechanism which helps regulate their weight. But like most things which come from the central nervous system there will be considerable variation. In general, how much appetite we have today is based on our physical caloric expenditure two days ago. There is a lag here. On top of this is our emotional state on the day in question. Emotions play a significant role in digestive system function.
Like it or not, many times with certain digestive symptoms, we are the only ones who can afford to take the time to track down a solution. Again, in general, we are best to start with known science and use sources like Mayo Clinic to seek solutions. Mayo Clinic probably does the best job sharing known scientific facts with the public. So one just needs to google a symptom and follow that with the words Mayo Clinic and the first articles which will appear on a google search will be from Mayo Clinic.
If known science has no answers then try anecdotal solutions. Too many people do it in reverse and by the time they get excellent scientific advice too much damage has been done. Sometimes someone’s grandmother is right about a treatment which will help certain individuals with certain symptoms. Even if it doesn’t work, drinking a glass of sauerkraut juice mixed with raspberries will hardly hurt you. The only problem here, as it is often with scientific drugs, the long term effects may take years to discover. Then rather discomfort you are dead.
In general, despite all the info about so many dangerous substances to ingest or breathe in, more people in modern industrialized countries are living longer lives. A bigger problem is what to do about people whose lives have become so unacceptable to them that they don’t wish modern medicine to keep them alive ad nausea in that condition. The other problem is just where is the money going to come from to keep people alive on ‘retirement welfare’ with medical expenses that can run into six digit figures every year?
As for my 5 lbs, I guess I will just have to accept it. Whatever the nature of my own control mechanism for weight, it seems to have firm grip on my current weight. When I try to reduce input any further I tend to feel lightheaded and fear my 5-7 mile walks in desolate nature trails might cause me to pass out and not be found for days. That might be good business for the party balloon industry, but a little birdie tells me to back off and just be grateful I am only 5 lbs overweight. My physiological control mechanisms have got me this far so far, so I better be careful how far I push and override my own body control mechanisms for weight. Plus, in few more years, if I have them, the tendency may shift to trying to maintain my weight.
My goal with this musing was to give the briefest overall picture of digestive system disorders and particularly weight loss. Along with weight control it is good to remember that being overweight is the number one cause of death in our country when one considers all the conditions people die from that were impacted by being overweight. Good health starts with weight control, then spreads to diet (limit calories, most saturated fats, get lots of fiber through fruits and vegetables, keep LDL low and HDL high, have ongoing exercise program which in later years should spare the joints from too much stress. Mild cardiovascular exercise for a substantial period of time is best. Forget maintaining a lot of muscle mass when older, it just adds more work for the Cardiovascular system. Find a way to keep stress in your life minimal. Chronic stress is everywhere in this current age. In many cases informational overload which just keeps us on edge all the time about this or that, is not good for any body system. Pets can be soothing to many people, especially as they get older. Helping others, directly or indirectly via money can do wonders to our level of personal contentment. And never forget that compulsive/addictive behaviors never lead to contentment. So we need to learn when enough is enough. Those who can’t do this pay a steep price emotionally.
O course there are many less significant things that can affect our body weight than mentioned here. The purpose here is to not miss the forest for the sake of the trees. The maximum life span has hardly changed at all over the ages, it is the average life span that has risen a lot in more advanced societies. And there have always been some people in every kind of society everywhere who have lived a long time and they had none of the above to go on. I guess it is very important to choose the right parents. Smile.
