Outsmarting your fat cells
A FUTURE FORMER FAT GIRL WRITES: I used to be a chubby, reclusive teen who knew nothing about nutrition. I started reading books about nutrition and slowly dropped 40 lbs. through changes in diet and biking every day to work. I went from 160 lbs. to 112 lbs. at one point. Now I'm in college and barely have time to exercise, but I still eat healthy. I'm currently hovering around 138-140, but ideally I'd like to be 125-130. I've heard that people who used to be fat still have the same amount of fat cells, and that once you have been fat in the past, it's harder to keep weight off than other people who haven't been formerly fat. Is there any truth to this? I know genetics is a big factor, but I feel like I have to try super hard to lose weight (restricting meals, small portions, fiber-rich whole foods, etc.) and I suspect it's because I used to be chubby. Am I forever cursed with the fat cells of my formerly fat self? Thanks. Haley in Chi-town
DEAR HALEY: Thanks for the question. First ... the idea that the number of fat cells increase when you gain weight is pretty controversial. I'm not a scientist or anything, but a quick scan of the most reputable websites and research says that no one is certain whether that happens at all. What does happen is that fat cells increase in size when you gain weight. So I'm not sure that that's your issue. Of course, every woman's body is different. But common sense tells me that you may be having difficulty because you've quit exercising. There have been studies that show pretty clearly that to maintain weight loss, women need to both exercise and manage their diet. Men, because they have a higher proportion of lean body mass than we do, can choose one or the other (damn them!).
A lack of consistent exercise has also probably slowed down your metabolism. But don't despair! You KNOW exactly what to do to change things. You need to get into a rhythm again with exercise. You may not feel like this is the time (aren't you in finals soon?), but even doing something small--just going for a walk--would help you feel like you're taking action, doing something good for yourself (not to mention relieve some of that end-of-semester stress). Then work on getting back into the fitness habit. To me, that's where it all starts--it's the hardest thing to commit yourself to, because it takes time, it requires you to do things you may never have done before. Which is both fun and scary as hell. Anyway, you know all that ...
I hope this helps, and that you can find a way to squeeze in your workout ... and remember, anything is better than nothing. I think sometimes we feel like if we can't put in an hour, or 30 minutes, or whatever, then why do it at all? That's that all or nothing thinking that holds us back, right? Stop it now, move however you can, take a step in the right direction.
Much luck!
Lisa D
DEAR HALEY: Thanks for the question. First ... the idea that the number of fat cells increase when you gain weight is pretty controversial. I'm not a scientist or anything, but a quick scan of the most reputable websites and research says that no one is certain whether that happens at all. What does happen is that fat cells increase in size when you gain weight. So I'm not sure that that's your issue. Of course, every woman's body is different. But common sense tells me that you may be having difficulty because you've quit exercising. There have been studies that show pretty clearly that to maintain weight loss, women need to both exercise and manage their diet. Men, because they have a higher proportion of lean body mass than we do, can choose one or the other (damn them!).
A lack of consistent exercise has also probably slowed down your metabolism. But don't despair! You KNOW exactly what to do to change things. You need to get into a rhythm again with exercise. You may not feel like this is the time (aren't you in finals soon?), but even doing something small--just going for a walk--would help you feel like you're taking action, doing something good for yourself (not to mention relieve some of that end-of-semester stress). Then work on getting back into the fitness habit. To me, that's where it all starts--it's the hardest thing to commit yourself to, because it takes time, it requires you to do things you may never have done before. Which is both fun and scary as hell. Anyway, you know all that ...
I hope this helps, and that you can find a way to squeeze in your workout ... and remember, anything is better than nothing. I think sometimes we feel like if we can't put in an hour, or 30 minutes, or whatever, then why do it at all? That's that all or nothing thinking that holds us back, right? Stop it now, move however you can, take a step in the right direction.
Much luck!
Lisa D
posted by Lisa Delaney at
5:51 PM
2 Comments:
What I found so helpful when I was in school is actually take a fitness class. I took yoga two times a week for 2 years when I was in school and it was great! It made me stay committed because I paid for this class and it was in the middle of my other classes. I got a couple credits out of it and I got real fit.
I am a student currently studying to become an RD, registered dietician. This is what one of my nutrition texts ( “Perspectives in Nutrition” 7th edition by Wardlaw and Hampl) had to say about fat cells and genetics.
“The body’s ability to store fat is essentially limitless. Its fat storage sites, adipose cells, can increase about 50 times in weight. If the amount of fat to be stored exceeds the ability of the cells to expand, the body can form new adipose cells.” (200)
Your fat cells are only going to increase in size if you consume more calories than you need, which will then result in the same amount of fat, whether it is spread among lots of cells or a few cells. I don’t believe that having more fat cells will cause you to have a harder time losing weight, because it’s the same amount of fat no matter how many cells you have.
Now, on to genetics, there is a nutrition theory called the set point theory which “proposes that humans have a genetically predetermined body weight or body fat content, which the body closely regulates.” (488). But not everyone agrees with this idea that because of your genetics you are forced to accept your body as is. Some “suggest that humans, rather than having a set point determined by genetics or the number of adipose cells, actually settle into a particular stable weight based on their circumstances.” (489). These circumstances can be changes in behavior or changes in “social, emotional, or physical environment” (489).
Personally, I like to think that it’s a combination of both. We all have friends who can eat whatever they want and still remain thin; different people have different hormone levels that control metabolism. Yet, metabolism isn’t the only thing controlling your weight, in my opinion your behavior plays a larger part.
Sorry that this is so long, but the one thing that really bothers me about nutrition is all of the false information or myths out there. And my advice for you, Haley, as a FFG myself, don’t even think about all of this. In my experience, trying to blame genetics or my number of fat cells for weight gain was just me trying to make excuses. Instead concentrate on having positive behaviors and a positive attitude. Concentrate on being healthy, eating better and being more active, and your body will naturally settle at the weight that is healthiest for you. Good Luck!
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