How does the Human Body Regulate Food intake and Body Weight?
Body weight remains fairly constant for long periods of time. To regulate weight and fatness at a constant level, the body must be able to respond both to changes in food intake over the short term and to changes in the amount of stored body fat that occur in the long term. We have hunger and satiety signals that act over the short-term time frame (meal to meal) whereas signals from the fat tissue trigger the brain to adjust both food intake and energy expenditure for long term regulation. Sounds simple, right? That’s what some weight loss plans keep telling us (especially if we are following their claims). Here is partly the reason why it is NOT easy.
For example, there are two major hormones that participate in this process. The first one is called ghrelin which is a hormone produced by the stomach that stimulates food intake (often called the “hunger hormone”).
The second one is called leptin which is a hormone produced by fat cells that signals information about the amount of body fat. I will spare the details, but it is important to keep in mind that weight regulation is determined by the body in conjunction with the brain and is It is actually not simple but very complex. And keeping the lost weight off is a special challenge that requires a great deal of mindfulness and vigilance. The body tends to not want us to starve for obvious reasons.
The following article presents us with a realistic experience that many people are forced to take on when they finally address their repeated weight gains and suggests ways that must be followed to make this time a success (for health, not vanity). There is a lot of wisdom in her article. In my opinion, she finally gets it. I wish her success fighting the dueling hormones, ghrelin and leptin.
It’s Time To Diet Again, Dangit
For health, not hopes of hotness.
Jul 19, 2018 · 3 min read
I’ve lost count of how many times in my life I’ve been on a diet, and now it’s time to do it again.
I hate dieting.
Dieting consumes my entire life.
To track what I eat, to count calories, to more thoughtful food shopping, to prepping food, meal planning, tracking weight — all of it — I hate it.
But today I went to the doctor because I have been having more knee pain than usual and my right foot has been swelling every day for a week, and even before lab work returns, the news is not good.
I’ve gained thirty pounds in the last six months, my blood pressure is a steady 140/100ish (I’ve been checking it at home for two weeks), the doctor is worried that the swelling is due to hypertension, she’s testing me for diabetes, and she’s sure that the crunching and squishing and pain I am feeling in my right knee is bone on bone arthritis.
Basically, I’m turning into my mother, and quickly falling apart as I spread across the couch one pound at a time.
I guess this time, the dieting really matters.
All the extra weight isn’t good for my knee, and, well, all the extra weight just isn’t good, period.
But did I mention I hate dieting?
When you weigh as much as I do (over 250 pounds now, and holy s… I can’t believe I just admitted that on the internet) losing weight isn’t just a small shift in eating healthier and getting more exercise.
It means scrutinizing every morsel you put into your mouth and weighing (ha!) in your mind whether that bite is worth it compared to all the other bites left you have that day.
It means weighing and measuring your food to make sure you stay under your calorie goal, it means fewer meals out with friends, it means less ice cream.
I hate dieting.
But, like, I’m kind of dying.
My doctor looks like she weighs around the same amount as I do and joked with me during the appointment about how hard it is to get healthy.
When she mentioned that I should give up coffee with cream and sugar, which happens to be one of my only remaining addictions, I wanted to cry, but she said it was her favorite thing in the world and the thing she had the hardest time giving up, too.
It’s hard, I know it’s hard, I have a hard time doing it myself, obviously, she told me as we laughed and groaned over the benefits of dieting to prevent diabetes and the pain of cutting back on sugary treats.
She also shook her head and talked about how crazy it is that America is such a fat country in general. She said it was because we’d become such a busy society focused on getting stuff done, we’ve stopped focusing on taking the time to rest, eat healthy, and do good things for our bodies and lives like so many Europeans do.
It’s harder in America to be healthy than it is in a lot of other places in the world, and “they say” that over half of Americans are overweight now, and yet I can’t take any comfort in being on the side of the majority here.
Now I wait for results to see how things are — my thyroid, my sugar levels, my cholesterol and all that fun stuff — oh, and my creaky, decrepit knee.
Meanwhile, I’ll be updating my new weight and goals on the MyFitnessPal app and start logging everything I put into my body — my own personal science experiment as I try to shrink and not disappear.