Being active : an important key for weight management


Obesity is a disease which causes by the negative balance between calories expenditure and calorie input. Caloric restriction help reduce calories intake but how about calorie expenditure? What is a good way to increase our calorie burning?


Total Daily Energy Expenditure (TDEE)

It is the total energy that a person uses in a day. The components of Total Daily Energy Expenditure (TDEE) include


  1. REE = resting energy expenditure which is BMR (basal metabolic rate)

  2. NREE = non-resting energy expenditure which include NEAT = non-exercise activity thermogenesis TEF = thermic effect of food EAT = exercise activity thermogenesis


Source : Eric T Trexler , Abbie E Smith-Ryan and Layne E Norton "Metabolic adaptation to weight loss: implications for the athlete" Journal of the International Society of Sports Nutrition 2014


From the chart you can see that basal metabolic rate is a major part of calories burning of our body even more than exercise ( EAT = exercise activity thermogenesis ) which only 5-10% of TDEE.


Weight management research found that Diet controle + being active are more effective in weight reduction than group of office worker who go to gym.



How can we increase TDEE ?

What is the recommendations ?


We can increase TDEE by increase all TDEE component such as.


  • Get a good sleep

  • Moderate exercise training

  • Hydration

  • Nutrient balance

  • Physical active life style ( daily step, stair walk)

  • Meal composition ( increase protein and fiber helping increase TEF)


Key message


When it comes to weight management, many people focus on intense exercise aiming to burn the excess calories. As we discuss above exercise is a small part of total daily energy expenditure. The real fat burner machine is BMR.


We can boost our metabolism to increase BMR by multiple ways as the list above to help increase TDEE.


Exercise still important for weight management in many ways such as

  • to restore metabolic flexibility which help increase a further weight loss and also maintain weight loss in a long run

  • increase TDEE, BMR

  • increase muscle mass


" You can't exercise your way out of bad diet and you also can't diet your way out of not exercise"




Reference

  1. Eric T Trexler , Abbie E Smith-Ryan and Layne E Norton "Metabolic adaptation to weight loss: implications for the athlete" Journal of the International Society of Sports Nutrition 2014



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