The good news is you can prevent gaining any weight at all.

Let us help you enjoy the holidays without annual weight gain.

To learn more about programs Herd Healthcare offers, our website is:
www.herdhealthcare.com

Change In Weight With Age

Between 30 and 50 years of age, many people gain weight. Typically about 1 pound every year. At the same time, almost everybody loses muscle mass. Even when exercising regularly. That muscle mass is replaced by fat. As a result, almost everybody increases body fat.

Since fat uses less calories than muscle, we need fewer calories. If we keep eating the same, year after year, we keep storing more and more calories and gaining weight.

Unless we work at it, we lose muscle mass. If we keep overeating, consuming calories we don’t need, we keep gaining weight. Calories stored as fat.

Middle age brings change to everybody. Changes in hormones occur for both men and women. Men produce less testosterone and lose the natural tendency to build and maintain muscle. Women produce less estrogen causing less muscle strength and reducing muscle mass.

Loss of muscle mass for almost everybody balances the gain in body fat. Weight stays about constant while % body fat increases even more than loss of % skeletal muscle.

Change in physical activity also decreases muscle strength and muscle mass. Less exercise decreases the positive feeling of good physical health. The effects of good exercise get replaced by stimulating effects from eating foods that are salty, fatty and sugary. Food with extra calories that don’t get used for physical work.

Beyond 60 years of age physically inactive people can lose 2 or 3 pounds of muscle every year. That causes weakness and loss of mobility.

Doesn’t seem like much to gain 1 or 2 pounds every year. The problem is how and when and why that increase occurs. Losing muscle and increasing fat is really what we’re worried about.

Change In Weight Every Holiday Season

Every year, almost everybody gains 1 or 2 pounds of fat. It’s most obvious in younger adults. They lose the least amount of muscle. Reports from many population studies indicate that the most weight is gained during the holiday season. That tendency has been checked by investigators in the National Institute of Health here in the US.

A study of 195 men and women between 18 and 83 years of age was conducted from September to March. Their average Body Mass Index was 26, about the same as the average for the US population. Approximately 27% were overweight and 21% were obese. Body weight was measured during September and October, again during November and December, and finally between January and March. There was no additional weight change between March and the following September.

As shown in the Figure, the average increase in weight was about 1.25 pounds from September to January. This was followed by a small decrease between January and March with a total overall average increase of about 1 pound for the whole study group.

Those who were overweight or obese to begin with gained the most. More than 10% of them gained more than 5 pounds. With little reduction during the following 3 months.

Decrease in physical activity went along with the gain in weight. The few who increased their exercise actually had a slight decrease in their weight. We know that all the increase in weight must have been fat and water. None was likely to be increase in muscle mass.

Preventing Holiday Weight Gain

Self-weighing to avoid gaining weight has been tested in the US and the UK. Both studies were done between October and February.

The US study recruited 111 men and women divided into two groups. The intervention group was provided with weight scales that transferred data via WiFi and they received graphical feedback. They were just told to try not to gain weight above the baseline weight. The control group were not given any instructions.

The intervention group had little change in weight. Individuals who were overweight or obese actually lost weight and those with normal weight had no change.

The control group gained more than 5 pounds in weight. During the follow-up period, the control group lost some weight but retained more than half of what they gained.

The UK study recruited 272 men and women divided into two groups. The intervention group was instructed in regular self-weighing and recording. They were also given information on good weight management strategies. The control group received a leaflet on healthy living.

The intervention group had no change in body weight and the control group gained about 1 pound. Those in the intervention group on the average weighed themselves at least twice weekly.

Success with self-weighing in both studies was associated with prevention of holiday weight gain.

Strategy To Avoid Holiday Relapse

The best gift for a Wonderful Holiday Season is Your Own Good Health! Take pride in what you’re doing. Seize the opportunity to start the New Year better than ever.

We are pleased to share our blog articles with you, and we are always interested to hear from our readers. Our website address is: www.herdhealthcare.com

When the tanks are full, they’re full. Excess sugar and fat stays in the blood. Until it gets stored in places it really shouldn’t be.

Some people have a larger tank than others. Those with small capacity can get into trouble early. Later in life, especially if skeletal muscle gets smaller, excess calories spill over and get more difficult to store. Overeating becomes more dangerous. Eventually everybody can get into trouble with excess calories.

To learn more about programs Herd Healthcare offers, our website is:
www.herdhealthcare.com

Fueling With Sugar And Fat

Like gasoline stored in the fuel tank of a car, energy from food is stored in muscle, liver and fat. During meals, sugar is transferred quickly into the circulation and some gets used right away. Also, the liver turns sugar and fat into fatty acids that are used for energy right away.

Some sugar gets stored as glycogen in liver and muscle. Most gets turned into fat and then stored in muscle, liver and fat tissue. When there is more sugar in the blood than is immediately used, insulin is released and starts the storage process.

Insulin helps transfer sugar into cells of skeletal muscle and fat. It stimulates the liver to convert sugar into fat. It also blocks the release of fat from fat tissue. When fat cells become stretched with fat globules, insulin promotes making new fat cells. Creating more fat cells expands the capacity for storage in fat tissue but it takes longer than filling existing cells. Also requires more insulin.

The potential size of subcutaneous fat storage is determined before birth and during early childhood. The process is called “adipogenesis.” Eventually, the cells in fat tissue no longer multiply when stimulated by sugar, fat, protein and insulin. How much adipogenesis is possible is partly inherited and partly developed. But it is strictly limited in those who develop insulin resistance and type 2 diabetes.

Body Fat Increase And Limitation In Extent

Increased body weight increases the likelihood of developing type 2 diabetes. At some extent of increase, the skeletal muscle, liver and subcutaneous fat tissue can no longer store excess calories. A continued high level of sugar in the blood after a meal stimulates the pancreas to secrete more and more insulin.

When insulin continues to rise, sugar and fat are forced into storage in the abdomen. Initially, increased secretion of insulin is successful in decreasing levels of sugar and fat in the blood. Not to original, normal levels but not enough to be called “Type 2 Diabetes.” A minor increase is labelled ”Prediabetes.” Otherwise, increased insulin level with normal levels of sugar is called “Metabolic Syndrome.” Any increase in the ratio of insulin to sugar is called “Insulin Resistance.”

Increase in total body weight above healthy weight is the most common signal used to check for type 2 diabetes. Healthy body weight for Caucasian men and women in the US is a Body Mass Index (BMI) less than 25. 

•Any increase above 25 but less than 20% is called “Overweight.” Increase of 20% for a man with 5ft 10in of height would be an increase of 35 lb from 175 lb to 209 lb. (BMI 25 to 29.9)

•A 20% to 40% increase is called “Obesity, Class 1.” Increase of 40% would be an increase of 70 lb up to 244 lb. (BMI 30 to 34.9)

•A 40% to 60% increase is called “Obesity, Class 2.” Increase of 60% would be an increase of 105 lb up to 279 lb. (BMI 35 to 39.9)

•Any increase above 60% is called “Obesity, Class 3.” Includes any increase more than 105 lb to 280 lb or more for a man with an average height of 70 in. (BMI 40 or higher)

The development of type 2 diabetes has been compared to increase in body weight of 35,376 adult men and women in the US. The average occurrence of type 2 diabetes for adults 55 years in age was approximately 8%. Those who increased BMI during later years were more likely to develop type 2 diabetes. Define increase to:
•Overweight: 1.5 times more frequently (about 12% likelihood)
•Class 1 Obesity: 2.5 times more frequently (about 20% likelihood)
•Class 2 Obesity: 3.6 times more frequently (about 26% likelihood)
•Class 3 Obesity: 5.1 times more frequently (about 40% likelihood)

Increase in % Body Fat is a more accurate predictor of type 2 diabetes. Comparing accuracy of prediction has been tested in a US cross-sectional study. Body composition of 6,335 men and women over the age of 40 years was measured using dual-energy X-ray absorptiometry (DXA). The designation of increased % body fat (%BF) was applied at 25% or over for men and 35% or over for women.

Results showed that 64% of subjects with normal BMI had a high %BF. Of that group, 13.5% had type 2 diabetes (HbA1c > 5.7). This was significantly higher than the 10.5% occurrence in the overweight group with low %BF.

Body fat distribution is even more accurate for predicting increased insulin resistance and development of type 2 diabetes. Increase in subcutaneous fat continues as long as insulin is effective in stimulating adipogenesis in those sites. When hypertrophy of fat cells reaches a structural and vascular limit and hypercellular growth stops, insulin drags fat into intraabdominal depots.

That action requires substantially higher concentrations of insulin. The insulin resistance is markedly increased. Also, levels of glucose in the circulation increase substantially to levels defined as type 2 diabetes.

Muscle mass and fat storage also affect insulin resistance and development of type 2 diabetes. X-ray absorptiometry (DXA) has been used in an Asian population to measure muscle and fat volumes in relation to insulin resistance. Asian adults are more susceptible than Caucasians to development of type 2 diabetes. However, the general effect of body composition on insulin resistance can be carried over to Caucasians.

A total subject population of 14,807 men and women received full body DXA scans. About equal numbers were divided into four groups: Low Muscle/Low Fat, Low Muscle/High Fat, High Muscle/Low Fat, and High Muscle/High Fat. As shown, the group with High Muscle and Low Fat had the least insulin resistance.

These results suggest that muscle mass is an important site for storing energy between meals and overnight.

Measurement of % Body Fat (Body Fat Index)

Tape measures to determine body composition are much less accurate than X-ray, magnetic resonance, and electromagnetic methods. However, external measurements are remarkably accurate for changes in % body fat.

Changes in % body fat occur quickly while changes in skeletal muscle mass occur slowly. Reductions in % body water also occur quickly but mostly because water is lost as glycogen disappears from muscle and liver. Changes in body shape determined by tape measurements conveniently reflect changes in % body fat.

Body Fat Calculator

To calculate % body fat, search:

US Navy Calculator – Body Fat Calculator, or click here

Measuring % Body Fat in Males
•Neck measurement: Distance in inches around just below Adam’s apple.
•Waist measurement: Breathe out and measure distance in inches around at the level of the belly button. Keep the tape level around.
•Height measurement: Standing tall with back pressed against a wall.
•Enter data in inches.

Measuring % Body Fat in Females
•Neck measurement: Distance in inches around just below Adam’s apple.
•Waist measurement: Breathe out and measure distance in inches around at the level of the belly button. Keep the tape level around.
•Hip measurement: Distance in inches around at the widest region of the buttocks. Keep the tape level around.
•Height measurement: Standing tall with back pressed against a wall.
•Enter data in inches.

The calculation, performed automatically, subtracts neck circumference in men and both neck and hip circumferences in women from maximum waist circumference. This method offsets subcutaneous fat increase or decrease from increase or decrease in subcutaneous and intraabdominal fat at the waist.

Classification of % Body Fat indicates essential levels of fat are 10% in women and 2% in men. Obesity levels of % Body Fat are 32% in women and 26% in men.

Summary

Sugar is transferred quickly into the circulation and some gets used right away. Also, the liver turns sugar and fat into fatty acids that are used for energy right away.

Some sugar gets stored as glycogen in liver and muscle. Most gets turned into fat and then stored in muscle, liver and fat tissue

Insulin helps transfer sugar into cells of skeletal muscle and fat. It stimulates the liver to convert sugar into fat. It also blocks the release of fat from fat tissue. When fat cells become stretched with fat globules, insulin promotes making new fat cells.

Adipogenesis limits the potential size of subcutaneous fat storage. Its limit is determined before birth and during early childhood.

Increase in total body weight above healthy weight is the most common signal used to check for type 2 diabetes.

Increase in % Body Fat is a more accurate predictor of type 2 diabetes.

Body fat distribution is even more accurate for predicting the development of type 2 diabetes.

Muscle mass and fat storage also affect the development of type 2 diabetes.

Tape measures are used to determine body composition. Body Fat Calculator is the ‘US Navy Calculator – Body Fat Calculator.’

Let us help you decrease Body Fat Index, decrease intraabdominal fat, and reverse type 2 diabetes.

We are pleased to share our blog articles with you, and we are always interested to hear from our readers. Our website address is: www.herdhealthcare.com