Dieting Makes You Fat
I feel as though I’ve written about this before, but a search doesn’t find it, so maybe it was in another venue, or was one of the mysterious Lost Posts. And my apologies to everyone who already knows this: just skip this one!
The idea that dieting helps you to lose weight is predicated on a very machine-like model of the human body. It’s almost like accountancy – you need 2000 calories a day to run your body, and if you eat more than that you’ll gain weight, if you eat less than that you’ll lose weight. But it’s not quite like that: as the Bible says, we are “fearfully and wonderfully made”. Our bodies are complex adaptive systems that react to the environment in complex ways.
So what actually happens when you dramatically cut your energy intake by going on a diet (without changing your exercise patterns) is that your body’s systems assume that you’re eating less because there’s a famine. That means the priority is to survive on as little food as possible. Your body immediately turns down your metabolism, burning energy more slowly. It starts hoarding fat in fat cells more carefully, and becomes much more reluctant to burn it. It will even go so far as to burn lean muscle before it will burn fat – that fat is the crucial energy store for survival through the famine. So what will generally happen when you go on a strict diet is that you’ll lose some water weight pretty quickly as you stop retaining water, then your weight will plateau.
The whole point of diets, though, is that they end. When you go off the diet your body remains in ‘famine mode’ for quite a while, meaning low metabolism and the tendency to keep and store fat as a priority. You’re almost guaranteed to gain back at least the weight you lost, and unless you’re very careful to add some new weight. Then you freak, diet again and repeat the cycle.
The whole goal if you really want to lose weight is to do the opposite: convince your body that there’s enough food to go around, so it needn’t panic, but what you really need is some lean muscle. You do that by exercising. That works on the ‘debit’ side of that accounting worksheet I described above – suddenly you need 2200 or 2500 calories a day to run your body – but it’s more than that. You body says “hey, we seem to be doing lots of exercise (and there’s enough food). OK, all these full fat cells are holding us back and making it harder work than it needs to be – let’s get rid of those and build some muscle to help with the exercise.” It will crank up your metabolism and burn more energy faster, it will burn fat and save muscle – and you’ll meet your goals.
Three other pieces of the puzzle:
- Weight is not the point, how you look and feel is the point. In particular, lean muscle is more dense (heavier for the same volume) than fat, so if you start exercising regularly you may actually gain pounds or kilograms (depending on your proportions when you started). But you’ll look better and feel better when the weight is in muscle, not fat. You really need to get your body fat percentage checked as a measure, rather than just look at your weight.
- “I’m not fat, I’m just big-boned.” It sounds like an excuse, and most times it probably is. But there’s some truth to it too. Will your thumb and middle finger meet around your wrist? Mine won’t – not by at least a centimetre. There’s no fat there, that’s all skin and bone – I just have big bones and a thick neck and huge shoulders (partly because I spent 6 months on crutches twice in my life, and hit the gym 3 times a week for about 2 years). So I’m maybe carrying 20 pounds more than my ideal weight, or maybe even less than that, but the Body Mass Index (BMI) describes me as ‘obese’, just because it only takes height and weight into account, not frame and muscle. On that measure, most bodybuilders, with minsicule fat percentages, would also be shown as overweight: which is why fat percentage is a much better measure than weight or BMI. This point might sound like I’m being defensive (and maybe I am, a bit!), but my daughters have pretty much inherited my bone structure, so it’s important for them to understand this stuff.
- As I said above, the point of diets is that they end – and that’s what makes them so ineffective and even damaging. Exercise is the number one weapon for losing fat and gaining muscle, but if you’re going to change some of your eating patterns too, then don’t think about it as a ‘diet’, but as a ‘change of diet’. More raw and unprocessed stuff, more fruit and veg, less cheese and meat and ice cream and peanut butter. Less beer and soft drink (pop), more water and fresh fruit juice. All sensible changes to make, but if you make them for 3 weeks and then stop it’s worse than useless. Change your diet and keep it that way – and then you’re in a position to afford the occassional ‘wicked’ treat. And fad diets are even worse than normal diets, because they’re nutritionally unbalanced in addition to all the other bad stuff dieting does.
So here’s to your very good health, happiness with your body and long life! The exercise doesn’t have to be Olympian – a half hour walk three times a week will burn some calories, but more importantly it will crank up your metabolism and tell your body it should burn fat, not muscle. And you might even by able to go for that walk with your partner and chat, and spread the health to other parts of your life.