How does obesity arise in the body?

The body's energy balance is balanced when the amount of calories consumed matches the calories expended. Then the body weight remains constant. If more energy is consumed than consumed, the body stores the excess energy in the form of fat. The body can create fat stores indefinitely. Energy stores help the body get enough energy for different stress situations and times of need. However, if the energy balance is positive over a longer period of time, excess weight is created.

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Through movement, the body uses energy from stores in addition to basal metabolism. The following applies: the more strenuous (intense) physical activity and the more the body performs, the greater the total energy expenditure. Thus every movement helps keep the energy balance in balance and the body weight constant.

Notice
For energy balance, it makes no difference if more fat or more carbohydrates are burned through exercise. The only determining factor is calorie consumption.

Overnutrition and lack of exercise

Incorrect eating habits and insufficient exercise add more calories to the body than you consume. If the energy balance is positive over a longer period of time (months, years), weight gain occurs. Triggers of positive energy balance primarily include lack of exercise and inappropriate diet. There can be different reasons for this, for example lifestyle, social conditions, psychological reasons etc.

Excess body weight is reduced by negative energy balance. This means that the body must consume more calories for a longer period of time than it is fed. Ultimately, this is only possible through changes in eating habits and more physical activity.

advice
Energy balance can be easily checked at regular intervals using a bathroom cart, for example once a week. If your body weight remains constant, your energy balance is balanced.

Gain weight

Eating habits and exercise behavior have a decisive influence on energy balance. Even small changes in energy balance can cause significant weight gain over a longer period of time.

Example: A person who previously had a balanced energy balance begins to drink a cup of coffee with two sugar cubes three times a day. A piece of sugar cube contains about 16 calories, which means an additional energy supply of 96 calories per day. After 99 days, the energy balance surplus is 9,500 calories, and approximately one kilogram of depot fat is stored. Over the course of a year, this results in a weight gain of more than three kilograms.

The same increase in energy balance or body weight would result if a person stopped their usual daily walking for 20 to 30 minutes. In order to lose one kilogram of depot fat (about 9,500 calories), a person weighing 95 kilograms with running equipment should walk about 100 kilometers (provided that the calories remain the same). The period does not matter; For example divided into five weeks, making 20 kilometers per week.

Notice
Net energy expenditure (energy expenditure during activity without basal metabolism) during running can be estimated as 1 kcal/kg/km.

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