I keep seeing bull crap and nothing but bull crap about weight control so I want to address the issue and keep it simple. Weight control is based on the three following formulas:
1) calories in = calories out; you don't gain or lose weight, your weight remains the same
2) calories in > calories out; you gain weight
3) calories in < calories out; you lose weight.
It is just that simple.
So, how do you control calories in and calories out?
This is where almost all doctors have been trained by their brilliant (/sarc) college professors to put their emphasis but there is just one little problem they have not taken into consideration. You see, you control calories in by what you eat or by your diet. Therefore doctors are trained to focus on controlling people's diets but not one diet has every worked for the long term and most have harmful effects and even cause death over the long term.
If you study endocrinology, there is a little something in the endocrine system which prevents diets from working for the long term that the brilliant college professors and doctors have not paid attention to. In a nut shell, there are these little cells in the first 1 to 1.5 feet of your small intestine called the duodenum which are sitting there waiting for tiny particles of partially digested food called molecules to make contact with receptors on those cells. When food molecules make contact with those cell receptors, the receptors briefly turn on a little biological engine inside the cells which causes the cells to produce a tiny amount of molecules which are dumped into the blood stream. The blood carries those new molecules to the pancreas where they make contact with receptors on cells which briefly turn on little engines in those cells which create little molecules called adrenaline which are carried by the blood to the cells in your body. The adrenaline makes contact with little receptors on your cells causing the cells to briefly increase your metabolic rate or the rate at which you burn calories causing those cells to briefly burn more calories.
What should this tell you that most college professors and doctors never figure out?
That, UP TO A POINT, the more food you eat, the more cells will be stimulated to burn more calories and, the less food you eat, the fewer cells will be stimulated to burn more calories suppressing your metabolic rate to conserve energy. So, if you decrease calories in, you also decrease calories out, slowing weight loss.
You have to understand that this is a protection God built into our bodies to help us survive periods of famine, you know, like when you are a hunter-gatherer, the game has moved off and you have to spend from a few days to weeks tracking it down before you can eat much again. Under survival situations, the lack of food coming into our bodies automatically suppresses our metabolic rate to conserve energy and increase our chances of survival, which slows weight loss. This was particularly important for man to get past the hunter-gatherer phase. Without this safety system built into our bodies, we simply could not have survived long enough as hunter-gatherers to get past the hunter-gatherer phase into the agrarian or farming/herding phase, where access to food is more consistent.
It is because of this survival system built into our bodies that ALL diets have failed and diets CANNOT SUCCEED for the long term. All diets will fail, therefore, we must put our primary focus on controlling calories out instead of controlling calories in. The college professors and most doctors have it backwards. Some doctors do figure this out.
You control calories out by the manual labor, work, or exercise you do, which determines how many calories you will burn. People who work very hard manual labor without the assistance of machines or are marathon athletes, don't have a problem with gaining weight and they eat many times more food than almost all of you. This is because they are burning many times more calories than almost all of you.
Note that intellectual work doesn't burn enough calories to help much.
Normal caloric burning for just daily life functions for a sedentary person (a person who does almost no physical labor or exercise) is about 1.5 to 2 thousand calories per day pending the person and daily conditions such was temperature. That is burning only about 10,000 to 14,000 calories per week. If you are a sedentary person who takes in more calories per week than that, you will gain weight.
But, if you burn more calories than that, then you increase your chances of losing or maintaining weight. For example, let's take an amateur intermediate level bicycle road racer who rides only 300 miles per week. Pending where, how, and under what weather conditions he rides those miles, he will burn an ADDITIONAL 15,000 to 30,000 calories per week. There are only 4,850 calories in a two layer chocolate cake with icing so that is the equivalent of more than 3 to 6 chocolate cakes being burned or, at 4,000 calories per pound of fat, burning about 4 to 8 pounds of additional fat per week.
Keep in mind that the athletes will also burn the 10,000 to 14,000 calories for life support per week so that his total calories out will be from 25,000 to more than 45,000 calories for the week or about 6 to 12 pounds of fat per week. At that kind of calories out, you will be forced to increase how much food you eat or you will become severely hypoglycemic and die AND, even with the increased food consumption, you will lose weight.
This is what the college professors and doctors are not trained to know and only exercise physiologists are trained to know. It is also one of many reasons why I feel that all doctors should be required to study the sports sciences.
I have also learned that this is one of a number of reasons why God told use that we should work (do physical labor or exercise) six days per week and rest one day per week. Note that it was a command and not a request or suggestion. This is because physical exercise or work causes our bodies to properly maintain themselves in a healthier manner so we can function better as humans. I have already explained how exercise helps with things like proper pain management.
Is exercise a magic cure all?
No, but it is definitely much better for your bodies, health, ability to function, and enjoyment of life than not exercising. This is largely because of another safety system built into our bodies by God to conserve energy in survival situations. If you stop exercising as in not chasing game to feed you and your family because the game has left your area, your body is designed to tear down the molecular structures required for chasing game (reduce your fitness) to conserve energy until you find game and begin chasing it again, at which time your body will rebuild those structures because it now has more energy input to support those structures. This is because, maintaining molecular structures requires the use of energy and the fewer molecular structures your body has, the less energy will be required for maintenance conserving energy until you find more food to chase and rebuild and maintain those structures.
Therefore, eat right (the way people used to eat in the 1950s and 1960s) and exercise right and you will be healthier, feel better, and be able to function better, doing more work for God.
You would be amazed at the extremely complex safety and control systems which God built into our bodies which could not possibly have just accidentally evolved and evolutionists don't know about or don't want you to know about. Believe me, we did not evolve but were built in tact by a vastly superior and more knowledgeable being we call God, Yahweh, and Jesus. There is absolutely no way all of this extreme complexity we call life could have accidentally and coincidentally happened or evolved. The vast molecular complexity of life makes it scientifically impossible for life to have accidentally happened proving that God MUST exist.
John 3:16 For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.