3 New Scientific Discoveries About Fat and Dieting
When a friend signed me up for a science forum named “Does my bum look big in this?”, I was intrigued. The Garvan Institute Research promised to reveal the newest scientific trends in dieting and fat loss. The “Fat” forum consisted of four panelists - an endocrinologist, a research scientist, an exercise physiologist and an eating disorders specialist.All four panelists mostly emphasized the well-known theory of “energy in versus energy out” (reduce energy intake and increase energy expenditure to achieve weight loss) and confirmed that exercise without energy restriction and nutritional adjustments is not very effective for weight loss. However, some controversial findings were also presented which I would like to share with you.
1. Fat and Fit beats Skinny and Unfit
It's healthier to be obese and fit than normal weight and unfit! Low cardiorespiratory fitness contributes to mortality more than other conditions such as obesity, smoking, hypertension and diabetes.Key point:Keep fit to live longer
2. Exercise is Not Just About Weightloss
Although exercise is largely perceived by today’s society as a weight loss tool, it has many other, more important benefits including musculoskeletal and pulmonary health and function, brain function, cancer prevention, chronic disease prevention and management (reduced blood pressure, reduced risk of heart attack etc), psychological health and well-being and increased functional life. According to the research, all these benefits occur regardless of weight loss! For example, one study showed an 80% decrease in the risk of diabetes following a regular exercise program, even in participants who did not lose any weight during the program, as long as they reached their exercise goal.Key point:Don’t get discouraged when you aren’t losing weight straight away. Exercise is good for you! Also, don’t stop exercising as soon as you reach your ideal weight.
3. Some Fat is Good For You
There is white fat (bad) and brown fat (good). While white fat serves as energy storage (and makes our bums look big), brown fat serves as ‘cold adaptor’, keeping us warm. While infants have lots of brown fat for survival, adults have only a small amount of brown fat around our collarbones and spine, which is sometimes inactive. The research suggests that just 40-50 grams of maximally active brown fat would increase basal metabolic rate by 20%!!! This means you could eat 20% more calories every day without gaining weight!So what exactly is brown fat and how can we stimulate it? Brown fat is a highly metabolically active adipose tissue, which increases blood flow and metabolism in response to cold exposure (hence helping to burn energy). Every human has the capacity to grow and activate brown fat. How?A scientist’s guide to brown fat activation:
- Swim in very cold water daily
- Take freezing cold showers daily
- Turn down the thermostat, reduce clothing
Furthermore, one controversial study suggested that exercise can help convert white fat cells to brown fat! More research is required on this topic.Key point:If you want to lose weight, start but cutting down (or ideally out) white fat foods like sugar and alcohol.
In Summary
All panelists agreed that exercise on its own is not the most effective weight loss tool, although it has other, far more important benefits to our physical and psychological health. When used alongside a healthy eating plan, exercise can really take weight loss to the next level and help maintain it in the long term.My advice? Get out there and exercise more, even if it's just a quick dip in the middle of winter to stimulate a little brown fat production! But if you want to lose weight, you really need to get your nutrition right.If you need help with your nutrition, ask your trainer at your next session. We have loads of information we're happy to share, or you can book in for a Health and Fitness Consultation with Bottoms Up! Fitness if you want to go into more detail.If you're looking for a Naturopath and Nutritionist in Bondi, we highly recommend the wonderful Cassie from Elevate Vitality.