Words from a Self-Proclaimed Fitness Junkie

Here’s the third post from Dr. Andersen. Enjoy!

Is there a certain age group where losing weight becomes
impossible?

Absolutely not!  There is no age group where you cannot lose
weight.  The bottom line is that there is a very simple equation concerning
energy management.  This responds to the principles of energy.  If you
consume less energy than you expend, you will loose weight and there is no
way around it.  It is like e=MC2.  You have to ask yourself every day if you
are consuming less energy than you are expending.

There are four macronutrients we consume:
1)   Protein, which has 4 kcal per gram
2)   Complex carbohydrates, which also has 4 kcal per gram
3)   Fat, 9 kcal per gram
4)   Alcohol, 7 kcal per gram.

These are all the sources of energy that we consume.  We can actually
identify what we are consuming and how much of it so we can track how much
we need to expend in order to lose weight.  I use portion controlled meal
replacements because they provide the correct amount of calories to help me
control my energy intake.  Habits of Health helps people to realize how many
calories they are allowed in a day‹keeping within those limits ensures you
will lose weight.
Energy expenditure falls into three main categories.  The first
and largest amount of energy that is expended comes from basal energy
expenditure, which is the amount of energy required to keep everything going
in your body including your brain, muscles, intestines and so forth.  This
accounts for 60-65% of your total energy expenditure. The next big source of
energy output deals with physical activity.  This is your daily life energy
expenditure, which entails movement throughout the day and exercising.
There are two main categories of physical activity.  The first is
non-exercise and the second is exercise expenditure.  Together these two
account for 30-35% of your total energy expenditure.  The last category of
energy expenditure is in eating food. It actually takes energy to eat food
(some people don¹t realize that), resulting in about 10% of your total
energy expenditure.
If someone is not losing weight, it is because the energy intake
is not less than the energy expenditure.  Steroids, drugs, metabolism and
the foods you eat could affect this.  For some people it actually may be
harder to lose weight.  As you get older you lose about a pound of muscle
every year.  You begin to lose this muscle mass when you turn about 20 years
old.  This results from lack of vigorous exercise once we take on the tasks
of adulthood.  It isn¹t inevitable.  If you add daily movement and have a
specific movement plan, you can avoid losing that muscle.  Muscle burns
40-70 kcal per pound, whereas fat burns 2-5 kcal per pound!

Dr. Andersen is a a board certified critical care physician, and he is currently Medical Director of Medifast, Inc., an innovative leader in the production, distribution and sale of weight management and health management products. He is also the chief architect of Take Shape for Life. His book, Habits of Health, does not advocate fad dieting or a miracle wonder cure; rather, it provides the knowledge and support to help people achieve optimal health. The book seeks to offer an easy guide to establish long-lasting, improved health. Habits of Health seeks to help people to be the healthiest they can be with what they have. Through his book and the accompanying workbook, Dr. Andersen provides a roadmap and an opportunity for people to choose a better life.