The Eat Less, Move More Approach to Obesity

1 The Eat Less, Move More Approach to Obesity One of the leading causes of death is obesity. Despite being a preventable cause of death, many young and old people are still dying from obesity. The condition's documentation can be dated back to the early 1600s. The disorder has affected children and adults, which is a health condition that health officials have termed an epidemic. Obesity is a highly contentious issue that results from the accumulation of excess fats in the body to the extent that it may lead to adverse impacts on an individual's health. There are more than 1 billion overweight adults across the globe, out of which close to 300 million are obese (Hannley, 2014).

Obesity is a complex condition that has significant psychological and social dimensions that affect people of all ages. Apart from becoming fatter, people also develop such metabolic disorders as Type 2 diabetes, which is characterized by hormonal abnormalities in the processing and storage of nutrients in the body. Children as young as eight years or under are commonly diagnosed with Type 2 diabetes today.

Buy this excellently written paper or order a fresh one from ace-myhomework.com

2 The disease is often common in obese people than lean ones. Diabetes significantly increases the risk of stroke and heart disease, which has been estimated to be among the primary causes of death in developed economies. Obesity has also been associated with reduced quality of life as well as poor mental health outcomes. Due to the adverse health impact of obesity and overweight on individuals and the economy at large, the government has adopted various strategies aimed at reducing the increase in obesity cases. One of such strategies is the "Eat Less, Move more" proscription.

“Eat Less, Move More” Approach Many people have widely supported the “eat less, move more” prescription for years now. It has been widely suggested that eating less and moving more can significantly help individuals lose weight. The basic idea behind this approach is that body fat is purely a result of excess energy. According to this theory, individuals will end up losing weight if they take in less energy than they are using up (Lee, 2017). In other words, people can lose weight by being in a calorie deficit. From a biological perspective, it makes sense that if an individual has more energy than he or she requires, then his or her body will store that energy. The excess energy will be stored in the form of fat or glycogen in the person's muscles. Eat less move more assumes that all calories are digested the same way and that they have similar effects in one’s body. This is not true (Cross, 2019). Unlike carbohydrates, fats and proteins do not significantly affect an individual's blood glucose levels. The consumption of excess amounts of carbs increases an individual’s blood glucose levels and results in a spike in insulin. Besides promoting fat storage, insulin is one of the primary hormones that control blood sugar levels in the body.

Studies have proved that eating less and moving more only works in the short term. One can manage to lose some weight in the short term if he or she follows a calorie-restricted diet. A

3 study carried out by Una et al. (2009) showed that putting participants into a calorie deficit for two months led to weight loss. This result we attained regardless of whether the study's participants were on a low carbohydrate or low-fat diet. Nonetheless, the study only lasted for eight weeks, and the researchers carefully controlled the diets of the participants. Achieving and maintaining a calorie deficit in real life is time-consuming and very complicated. In a study that slightly lasted longer, six months, Yancy et al. (2014) established that participants in a low carbohydrate diet lost more weight than those in a low fat, calorie-restricted diet.

Willner (2021) gives some potential explanations for this study's results. First, she explains that when an individual dramatically restricts his food intake, the person's body gains an extraordinary response of enhancing the level of hormones responsible for appetite. This results in the person beginning to feel hungrier and increases the chances of him eating more (Willner, 2021). Another explanation given by Willner (2021) for the result of this study is that the participants' mindset and environment influenced their food choices. When a person feels deprived and restricted, say on a low-calorie diet, an individual becomes most likely to lose motivation and be influenced by the foods in his or her environment. In most cases, if one feels hungry and is denying himself or herself certain foods, the chances are high that the individual will choose to accept a doughnut when he or she is offered one. Thus, 'eat less, move more' fails to account for how the environment or mindset influences our food choices.

Still on whether “eat less, move more” works, Gowing Life (2020) has also pointed out that individuals who succeed in using this method normally end up gaining their lost weight despite keeping a low-calorie intake. Gowing Life (2020) explains this phenomenon by focusing on how the body stores energy. According to Gowing Life (2020), the body stores excess energy in the form of fat and glycogen. While fat is not easy to access, it enables the long-term storage

4 of a large amount of energy. On the other hand, glycogen is quick to access but offers limited storage capacity. Therefore, the weight-loss strategies aim at getting rid of the stored fat.

Therefore, "eat less, move more" operates on the idea that the body will be forced to break down its stores of fat to cover for the energy deficit if energy expenditure exceeds energy intake. In the initial stages, this works. However, the body's metabolic rate soon starts to slow down as energy expenditure reduces, and one starts to gain weight. According to Gowing Life (2020), the "eat less, move more" strategy to weight loss overlooks insulin, which is an important factor. It controls the balance between fat and glycogen. Low insulin in the body results in the breakdown of the stored fat.

Nonetheless, increased insulin production in obesity makes it difficult to access this fat store; hence the body ends up doing the only thing it can to compensate for the energy deficit, slowing down metabolic rate (Gowing Life, 2020). Gowing Life (2020) is trying to communicate that it does not matter how little a person eats if his or her fat store is 'locked away' because of his or her chronically high insulin levels. For one to lose weight, it is thus very important for one to reduce insulin levels as well. Gowing Life (2020) recommends fasting, even on alternate days, as an effective way of doing this, given that it results in stronger insulin reduction than the restriction of calories.

Effective Ways to Weight Loss Despite seeming logical, the 'eat less, move more' approach is more dangerous for one's health and management of weight in the long term. The minimization of the intake of calories cannot be considered a sustainable way of losing weight. An individual may see positive results and lose some weight in the short term (Corner, 2018). However, he may end up gaining the lost weight even at a faster rate in the long term. Thus, it is important for people who would like to

5 maintain their weight after losing it to leave this approach and emulate some sustainable ways of losing weight. Such individuals should cut down on unnecessary carbohydrates (Times, 2021).

Just like any other nutrients, an individual's body also requires carbohydrates for energy production and bulk the stool. A person who has chosen to cut down too many carbohydrates may end up being low on energy and constipated (Hall et al., 2018). People trying to lose weight should try to include only healthy carbohydrates like whole grains, fruits, and vegetables in their diet. Unhealthy carbohydrates like starchy foods like potatoes and refined flour should be avoided at all costs.

Similarly, one also needs to take a sufficient amount of protein. This practice can significantly help an individual to remain fuller for a longer time. The consumption of protein is not only necessary for individuals trying to develop their muscles; it is also essential for those that want to lose weight. Protein also plays a significant role in enhancing the process of burning fat in our bodies by increasing the resting metabolic rate. Consumption of high-quality protein can also help generate and regenerate cells (Times, 2021). Another approach to weight loss would encompass eating healthy fat. People trying to lose weight normally believe that taking fat will continue to make them fat. They do not understand that healthy fats and a low carbohydrate diet will cause their bodies to go into a fat-burning state. The body will burn the stored fat to produce the energy required for carrying out the daily functions. As a result, the person will eventually get lean (Times, 2021). Apart from helping in weight reduction, healthy sources of fat also help manage blood pressure and improve a person's cardiovascular function.

Furthermore, when it comes to weight loss, one also needs to watch what he or she eats and when. Eating on time is an important lifestyle change that one who is serious about losing weight must make in order to lose or maintain lost weight (Times, 2021). An individual who has

6 untimely eating habits tends to eat more than usual, thus forcing his or her body to store more fat.

Eating untimely can also result in bloating and indigestion.

Conclusion In summary, the 'eat less, move more' approach to weight reduction suggests that we will lose weight if we simply take in less energy than we are using up. Achieving a calorie deficit, that is eating less and moving more, is only effective for weight loss in the short term. People find it difficult to stick to low-calorie diets in the long term as they end up feeling hungry. In other words, achieving a calorie deficit can work in the short term for some people, but it becomes unlikely to stick to in the long run as an individual's body respond by increasing their appetite. According to the ‘eat less, move more’ approach, weight loss is all about diet and exercise. It ignores the significant role played by a person's mindset and environment in influencing their food choices.

The 'Eat less, move more' approach is more dangerous for one's health and management of weight in the long term. The minimization of the intake of calories cannot be considered a sustainable way of losing weight. An individual may see positive results and lose some weight in the short term. However, he may end up gaining the lost weight even at a faster rate in the long term. Due to this shortcoming, people should instead cut down on unnecessary carbohydrates, take a sufficient amount of protein, eat healthy fat, and pay attention to their eating schedule in order to maintain the weight they have lost. Cutting down on carbohydrates in your diet works because it minimizes insulin secretion and enhances the release of stored fat in the body.

Similarly, a diet that consists of protein significantly increases fullness and result in less desire to eat. In addition, a high protein diet normally enhances appetite control and speeds fat burning by increasing an individual's resting metabolic rate.

7

8 References Bradley, U., Spence, M., Courtney, C. H., McKinley, M. C., Ennis, C. N., McCance, D. R., ... & Hunter, S. J. (2009). Low-fat versus low-carbohydrate weight reduction diets: effects on weight loss, insulin resistance, and cardiovascular risk: a randomized control trial. Diabetes, 58(12), 2741-2748.

Corner, W. P. (2018). An Incomplete Prescription: The Limitations of “Eat Less, Move More” in Obesity Treatment. Retrieved from https://bariatrictimes.com/incomplete-prescriptioneat-less-move-more/ Cross, M. (2019). Why “eat less, move more” doesn’t work for weight loss. Retrieved from https://medium.com/beingwell/why-eat-less-move-more-doesnt-work-for-weight-losscf0ab90f48b3 Gowing Life, (2020). Weight loss: why ‘eat less, move more’ doesn’t work long term. Retrieved from https://www.gowinglife.com/weight-loss-why-eat-less-move-more-doesnt-worklong-term/ Hall, K. D., Guyenet, S. J., & Leibel, R. L. (2018). The carbohydrate-insulin model of obesity is difficult to reconcile with current evidence. JAMA Internal Medicine, 178(8), 1103-1105.

Hannley, P. P. (2014). Move more, eat less: it's time for Americans to get serious about exercise. The American journal of medicine, 127(8), 681-684.

Lee, S. (2017). The problem with the advice to ‘eat less, move more.’ Retrieved from https://www.thecut.com/2017/07/eat-less-move-more-perpetuates-myths-about-weightloss.html Times, (2021). “Eat less, move more”: why this is not a good approach to lose weight and what you should try instead. Retrieved from

9 https://timesofindia.indiatimes.com/life-style/health-fitness/diet/weight-loss-tips-eat-lessmove-more-why-this-is-not-a-good-approach-to-lose-weight-and-what-you-should-tryinstead/photostory/88011761.cms Willner, T. (2021). Eat less, move more – is weight loss that simple? Retrieved from https://www.secondnature.io/us/guides/myth-busting/eat-less-move-more Yancy Jr, W. S., Olsen, M. K., Guyton, J. R., Bakst, R. P., & Westman, E. C. (2014). A lowcarbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomized, controlled trial. Annals of Internal Medicine, 140(10), 769-777.