Energy flow: Who is successful in maintaining weight after weight loss?
The first question that you probably thought after reading the title is probably what is the energy flow. Unfortunately, in our country this term is not well known, but abroad it is called energy flux. It represents a combination of energy expenditure and energy income (TEI + TEE). This is the amount of total energy turnover while maintaining energy balance over a period of weeks to months. It can therefore be expressed in absolute numbers (such as TDEE) or relative (TDEE / REE). Of course, different people have different calorie values that they need / have to take daily. Everything depends on their physical parameters and activity. Anyone who has lost weight in the past and wanted to maintain this weight had to make one of the following two alternatives
either - maintain energy balance at reduced body weight by combining lower daily energy intake with low daily energy expenditure (low energy flux)
or - combine higher energy intake with higher energy flux (high energy flux)
Basically, these are two energy balance scenarios (maintenance). Because if expenditure were higher than income, one would lose weight and vice versa, if income was higher than expenditure, it would gain. Logically, therefore, it should not matter whether we maintain maintenance using a low or high energy flux / flux approach. But as usual, reality is treacherous.
The study showed an interesting trend. The higher the energy flow, the lower the percentage of body fat after 3 years. 253 young people were included in the research (17-20 years old, two groups, one for girls and one for girls, the first for healthy body fat, the second for slightly higher fat). To avoid a paradoxical situation, anyone whose calorie intake was more than 33% different from its expenditure was discarded. After three years of follow-up, only the high-energy group showed a loss of 2.2% body fat. Other groups, namely low energy flux, mid energy flux and out-of-balance, increased their body fat by 2.3%, 2.7% and 3.7%, respectively. These results were also consistent with the idea that homeostatic weight control is more efficient if energy balance is maintained at a high level of energy intake and expenditure. Obviously, moving more and eating more is better in the long run.
Although the extremely high level of physical activity may be limited by a compensatory reduction in energy expenditure (the constrain energy model discussed in another article), its slight increase in weight loss increases energy flow and promotes favorable physiological adaptation to maintain new weight, including better regulation of appetite. Similarly, observational or other studies have shown a significantly higher level of physical activity (higher energy flow) in people who retained weight compared to those who recovered it. For example, even in a recent experimental study, they found that a high energy flow (using a treadmill for 3 days) leads to an acutely greater appetite control, while a low energy flow resulted in the exact opposite, an energy surplus of 17.5% during eating and libitum, or whatever your throat likes. Conversely, a reduction in physical activity did not result in a natural decrease in energy intake.
Thirdly, Rebecca Foright has elaborated an interesting research in her thesis where the (obese) participants in the low energy flux group (2450 Kcal,> 3000 steps) were significantly more hungry and felt less satiated at the end of the day compared to high energy flow (3200 Kcal, 7500 steps + 500 actively burned Kcal). The average weight loss was almost identical with a target of 7%. This means that both approaches were equally effective, but one "hurt" more.
Low-energy intake associated with low energy expenditure, ie low energy flux, predetermines fat gain and vice versa (1,2,3)
People who lose weight must restore their energy balance with their reduced body weight (set up new maintenance). Of course, this can be achieved with low but also high energy flows. However, a higher energy flow requires that we move more, do more sports, eventually gain some muscles, and thus improve the quality of our lives. Achieving high energy flux through physical activity is also associated with improved metabolic flexibility. It will also enable us to better manage the pitfalls of the modern world. Simply, the more we eat and the energy we spend (movement, sport), the greater the assumption that we retain a new weight. We have more calories available to better manage not only our hunger but also social, emotional and casual eating. Our caloric flexibility increases, and overall adherence goes hand in hand. Anyone have a pizza? And as a bonus, appetite can be better regulated at higher calories and higher physical activity, which in turn favors high energy flow.
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