General Health & Fitness - Stay/Get Back in Shape

[stankeylegjones]

Not so sure since you can be skinny fat so to speak.

Skinny Fat: Definition, Causes, and More

Learn what the term "skinny fat" means, what causes it, what its health consequences are, and the risks it may introduce.

www.healthline.com

Yes, I guess I was thinking of folks who are relatively active (walking, moving around, etc.) who are not lifting weights regularly. I think it's not a completely pointless data point for them. I'm curious if you know/know how to find the approximate number of "normal weight obese" people by age? I'm wondering if the vast majority are seniors/elderly?

 

[DiehardHeelFan]

Yes, I guess I was thinking of folks who are relatively active (walking, moving around, etc.) who are not lifting weights regularly. I think it's not a completely pointless data point for them. I'm curious if you know/know how to find the approximate number of "normal weight obese" people by age? I'm wondering if the vast majority are seniors/elderly?

Not sure how you’d find that because based on BMI they wouldn’t necessarily be considered obese.

 

[stankeylegjones]

Not sure how you’d find that because based on BMI they wouldn’t necessarily be considered obese.

From the article you linked, "skinny fat" are medically obese, normal weight folks - folks in the normal BMI range with a high percentage of body fat. Other people/organizations use the term "normal weight obese."

 

[DiehardHeelFan]

From the article you linked, "skinny fat" are medically obese, normal weight folks - folks in the normal BMI range with a high percentage of body fat. Other people/organizations use the term "normal weight obese."

And from your quote, “folks in the normal BMI range with a high percentage of body fat”. They wouldn’t be deemed obese based on their BMI because it’s in the normal range. Body fat test might show that but that isn’t routine. Maybe their bloodwork gets flagged and further tests are run.

 

[stankeylegjones]

And from your quote, “folks in the normal BMI range with a high percentage of body fat”. They wouldn’t be deemed obese based on their BMI because it’s in the normal range. Body fat test might show that but that isn’t routine. Maybe their bloodwork gets flagged and further tests are run.

I'm not sure what exactly you are pushing back against. The "skinny fat," "normal weight obese," (all synonymous for metabolically obese, normal weight MONW) people are those with a BMI in the normal range but a high percentage of body fat. Hence, to determine if someone is "skinny fat," or "normal weight obese," you would need to see if they're in the normal range of BMI and then check their body fat percentage. My question/wonder is if there is a much larger % of "normal weight obese" coming from the elderly, or not.

 

[DiehardHeelFan]

I'm not sure what exactly you are pushing back against. The "skinny fat," "normal weight obese," (all synonymous for metabolically obese, normal weight MONW) people are those with a BMI in the normal range but a high percentage of body fat. Hence, to determine if someone is "skinny fat," or "normal weight obese," you would need to see if they're in the normal range of BMI and then check their body fat percentage. My question/wonder is if there is a much larger % of "normal weight obese" coming from the elderly, or not.

Not pushing back. Not sure how to get those types of metrics. How would you find that out since they are normal BMI and body fat % is not a routine test? Can see if the underlying data is provided or available for the study/ies to determine BMI was not a good measure.

 

[CRHeel94]

Was reading about this new study. Basically, says obesity is more about diet than lifestyle. Believe Duke and UNC researchers were prominently involved in this study.

https://www.science.org/content/article/new-study-blames-diet-not-physical-inactivity-obesity-crisis

 

[stankeylegjones]

Not pushing back. Not sure how to get those types of metrics. How would you find that out since they are normal BMI and body fat % is not a routine test? Can see if the underlying data is provided or available for the study/ies to determine BMI was not a good measure.

Yes, I don't know how to obtain that data and was hoping you/someone could, but I think it would be interesting to analyze if one could.

 

[stankeylegjones]

Was reading about this new study. Basically, says obesity is more about diet than lifestyle. Believe Duke and UNC researchers were prominently involved in this study.

https://www.science.org/content/article/new-study-blames-diet-not-physical-inactivity-obesity-crisis

Hasn't it been know for a while now that diet is far more important than physical activity? It is far easier to not increase your daily caloric intake by not eating than it is to "burn it off" through exercise. Skipping a meal takes less effort (mentally, physically, psychologically, etc.) than is required to exercise for long enough to expend the same amount of calories.

 

[ChileG]

Was reading about this new study. Basically, says obesity is more about diet than lifestyle. Believe Duke and UNC researchers were prominently involved in this study.

https://www.science.org/content/article/new-study-blames-diet-not-physical-inactivity-obesity-crisis

It makes sense if you think about it.
You can work your ass off and maybe burn 400-500 calories and gain it all back on one beer and a Snickers bar.

 

[4thgenheel]

BMI is good, I guess, for those folks who don't typically do much lifting of weights. It's an absolutely pointless data point for those who do.

yeah, BMI says i'm overweight but i have very visible muscle definition all over my body.

 

[DiehardHeelFan]

Hasn't it been know for a while now that diet is far more important than physical activity? It is far easier to not increase your daily caloric intake by not eating than it is to "burn it off" through exercise. Skipping a meal takes less effort (mentally, physically, psychologically, etc.) than is required to exercise for long enough to expend the same amount of calories.

I think both are needed but like the saying goes, can’t outwork a bad diet

 

[4thgenheel]

https://www.patreon.com/posts/weekly-net-102750269

essentially, doing less but with more frequency = more gains

and by less i mean 6 really tough sets to failure rather than 10-12. the most current data says that the hypertrophy returns really start to diminish after 6 sets to failure.

 

[gregh1]

Hasn't it been know for a while now that diet is far more important than physical activity? It is far easier to not increase your daily caloric intake by not eating than it is to "burn it off" through exercise. Skipping a meal takes less effort (mentally, physically, psychologically, etc.) than is required to exercise for long enough to expend the same amount of calories.

And it isn't entirely about calories. Same count of calories from something low-gylemic vs calories from something high-glycemic have very different impacts on your body.

 

[DiehardHeelFan]

And it isn't entirely about calories. Same count of calories from something low-gylemic vs calories from something high-glycemic have very different impacts on your body.

Kind of the similar to protein and carbohydrates and even fat. Small differences and while diet doesn’t exist in a vacuum, the body will burn more calories eating protein than carbohydrates because of the effort it takes the body in digestion. Buddy kept telling me calories in, calories out, they’re all the same. Hmmm, they’re not

Found an article.

Want to Manage Weight? Pack in the Protein

When trying to maintain a healthy weight, protein intake is as important as monitoring the number on the scale.

www.uhhospitals.org

How Protein Supports Your Metabolism​

Protein is your metabolism’s best source of fuel. It helps you feel full faster, keeps your blood sugar stable and aids in calorie control. Protein has a higher thermic effect (TEF) than carbohydrates and fat, meaning the body burns more calories digesting protein than it does processing other macronutrients.

Protein burns 20 – 30 percent of the calories consumed, while carbohydrates burn 5 – 10 percent and fat use less than 3 percent. “It takes longer for our bodies to digest protein, which in turn staves off hunger,” Siegal explains.

When eaten as part of a meal or snack, protein also helps reduce blood sugar spikes throughout the day, regulating energy levels and lowering fatigue. “For example, if you eat a salad without protein for lunch, your blood sugar will increase slightly then decline and your energy will decrease with it,” says Siegal. “There’s a metabolic edge to protein that helps you maintain appetite control and energy throughout your day.”

 

[stankeylegjones]

I think both are needed but like the saying goes, can’t outwork a bad diet

In my highly uneducated (I'm not a dietician, fitness coach, etc.) I'd say it's about 80% diet and 20% physical activity for trying to lose weight. I've been told, and I still think it's fairly correct, that your diet is for losing weight and physical activity is for maintaining.

 

[stankeylegjones]

And it isn't entirely about calories. Same count of calories from something low-gylemic vs calories from something high-glycemic have very different impacts on your body.

Even after mixing with the macronutrients coming from accompanying foods (I'm assuming folks are just eating rice, or wheat, etc., but a combination of different foods at a time)? I do agree that all calories are the same, as different macros have different TEF values.

 

[stankeylegjones]

Kind of the similar to protein and carbohydrates and even fat. Small differences and while diet doesn’t exist in a vacuum, the body will burn more calories eating protein than carbohydrates because of the effort it takes the body in digestion. Buddy kept telling me calories in, calories out, they’re all the same. Hmmm, they’re not

Found an article.

Want to Manage Weight? Pack in the Protein

When trying to maintain a healthy weight, protein intake is as important as monitoring the number on the scale.

www.uhhospitals.org

How Protein Supports Your Metabolism​

Protein is your metabolism’s best source of fuel. It helps you feel full faster, keeps your blood sugar stable and aids in calorie control. Protein has a higher thermic effect (TEF) than carbohydrates and fat, meaning the body burns more calories digesting protein than it does processing other macronutrients.

Protein burns 20 – 30 percent of the calories consumed, while carbohydrates burn 5 – 10 percent and fat use less than 3 percent. “It takes longer for our bodies to digest protein, which in turn staves off hunger,” Siegal explains.

When eaten as part of a meal or snack, protein also helps reduce blood sugar spikes throughout the day, regulating energy levels and lowering fatigue. “For example, if you eat a salad without protein for lunch, your blood sugar will increase slightly then decline and your energy will decrease with it,” says Siegal. “There’s a metabolic edge to protein that helps you maintain appetite control and energy throughout your day.”

Yep! I count calories, along with macros. I have a "gross" daily caloric intake and an "adjusted for TEF" daily caloric intake. It has helped me to maintain my weight...but I'm pretty certain it's now become an obsession

 

[gregh1]

Even after mixing with the macronutrients coming from accompanying foods (I'm assuming folks are just eating rice, or wheat, etc., but a combination of different foods at a time)? I do agree that all calories are the same, as different macros have different TEF values.

If the macro totals were grossly different in terms of low-glycemic vs high, then i'd expect there to be a "western diet" impact to some degree due to glucose spike leading to insulin which can cause more fat storage vs energy burn. But maybe if you're tuning the fat and protein and fiber so well, then whether the carb is from pure sugar or a complex grain then it doesn't matter?

In a few things recently i've seen info that says eating non-carbs first is a good way to prevent glucose spikes, see last paragraph in this article. (and the rest of this article about different types of people having different responses to particular carby foods is interesting too )

Blood sugar response to various carbohydrates can point to metabolic health subtypes, study finds

Stanford Medicine-led research identifies blood glucose response patterns to different carbohydrates that correspond to insulin resistance, beta cell dysfunction and hypertension.

med.stanford.edu

 

[stankeylegjones]

If the macro totals were grossly different in terms of low-glycemic vs high, then i'd expect there to be a "western diet" impact to some degree due to glucose spike leading to insulin which can cause more fat storage vs energy burn. But maybe if you're tuning the fat and protein and fiber so well, then whether the carb is from pure sugar or a complex grain then it doesn't matter?

In a few things recently i've seen info that says eating non-carbs first is a good way to prevent glucose spikes, see last paragraph in this article. (and the rest of this article about different types of people having different responses to particular carby foods is interesting too )

Blood sugar response to various carbohydrates can point to metabolic health subtypes, study finds

Stanford Medicine-led research identifies blood glucose response patterns to different carbohydrates that correspond to insulin resistance, beta cell dysfunction and hypertension.

med.stanford.edu

I see where they had the participants wait 10 minutes after eating fats and protein before eating carbs. I wonder if they measured changes when eaten with no break in between?

Regarding the other part of the article, I think it's predictable that if you eat high(ish) GI foods on an empty stomach then you're going to get a spike. Seems like an odd thing to test, imo.