Keeping Fat Off – Reality or Mirage?

The world seems to be growing ‘heavier’ by the day: both developed and developing countries seem to have been hit by this canker, and surprisingly, though we talk a lot about how even children are putting on fat, we are doing very little to curb this trend.

The world seems to be growing ‘heavier’ by the day: both developed and developing countries seem to have been hit by this canker, and surprisingly, though we talk a lot about how even children are putting on fat, we are doing very little to curb this trend.

I have heard about many summits on Malaria, HIV, Climate Change, et cetera, but someone please remind me about the conference on ‘Keeping Fat Off’??? One would think that since excess fat predisposes us to so many diseases which eventually put a strain on our health systems, we would not have such a laissez-faire approach.

So, dear readers, we will start our own war on excess fat. I have intentionally avoided the use of ‘weight loss’ and focused on ‘fat loss’. We will reserve that for a later discussion.

Let’s take a simplistic look at how we accumulate fat. In general, calories in – calories out = X.

X could represent fat gain or fat loss. When we put in more calories (food, drinks, etc.) than we take out (for example, through exercise), the excess calories are converted to fat. Can you imagine what happens when you do this long enough? Yes, you put on a lot of fat. On the other hand, if you take out more calories than you put in and if you do it long enough, you will definitely lose fat.

Aside from the ‘calories in – calories out’ explanation, what factors cause us to gain fat?

1. Age – as we grow older, our metabolism slows down, so if we continue to eat or drink as much as we did when we were much younger, your guess is as good as mine. Do remember, though, that beyond a certain age, many people tend to lose fat and look smaller.
2. Gender – women generally have a lower metabolism than men. So lady, do not be surprised when you eat less than your male counterparts, but they seem not to be struggling with fat issues.
3. Genetics – yes, some families generally produce bigger-sized people but be wary, for most of us live together for years and thus have similar eating habits: this may be contributing to our fat gain.
4. Environmental Factors – Yes, though our genes may be programmed to make us fat, we can modify our size positively by doing the right things. Proper choice of meals; good timing and frequency of meals; and exercising, will all go a long way to make a huge difference.
5. Physical Activity – A lack of physical activity means the ‘calories out’ component is handicapped, and the effect is often as expected – excess fat.
6. Psychological Factors – Oh, yes!! Humans love food. Some of us eat and drink when we are happy, and others eat and drink more when we are sad. Some do exactly the opposite… So our emotions also play a significant role: some people starve and lose fat when they are sad, and others pack in the calories for comfort.
7. Illnesses – Certain illnesses definitely affect our size. Some just change the distribution of fat, while others have a more generalized approach. Thyroid diseases play a major role in this area.
8. Medication – Yes, sometimes the medicines we use to manage our conditions may be the culprits, but that is no reason to skip these medicines. Remember, you can modify this by creating the right ‘environment’. Put in fewer calories and take out more.

It appears that the question of gaining or losing fat is not as straightforward as it seems. You may be putting in a lot of effort, but not making any obvious progress. That is no reason to give up. Learn the right things and keep at it, and you will surely benefit in various ways.

I am going to adopt the following lifestyle modifications, and I hope you too will do the same, so that when we attend our conference next year, we will all have a great story to tell.

1. Don’t Panic – if you have excess fat, it may not always be your doing. Adopt the points below and stick with them. Don’t stop after three months because you can’t see any positive results. You will only realize, a year later, that you need to start all over again. This yo-yo method may not benefit you at all. It may eventually bring in a psychological component that will even further complicate your state. Hang in there!!
2. Eat right – watch what you put in: it can be your greatest enemy.
   1. No miracle diets. You did not get to this stage by taking any miracle stuff, so why do you want to reverse it along that path?
   2. Never skip breakfast. It is the fuel that jump-starts your metabolism.
   3. Reduce the polished/refined food in your menu. Better still, cut out all the food substitutes.
   4. Eat slowly. Have you ever realized that we often do not give our brains time to tell us we are full? Take it slow, and quite often you will eat much less and not feel uncomfortable.
   5. Eat at least three small balanced meals a day, with healthy snacks such as fruits and vegetables in between.
   6. Eat in smaller plates. Your brain ‘sees’ a full plate and often feels satisfied.
3. Drink water often, instead of coloured water with sugar.
4. Make physical activity your bedrock. Exercise at least forty-five minutes a day, five days a week.