You Can Do Hard Things
21 hours ago
Unlike other dietary fats, trans fats are not essential, and they do not promote good health. The consumption of trans fats increases the risk of coronary heart disease by raising levels of "bad" LDL cholesterol and lowering levels of "good" HDL cholesterol. Health authorities worldwide recommend that consumption of trans fat be reduced to trace amounts. Trans fats from partially hydrogenated oils are more harmful than naturally occurring oils.I just say no to trans fats.
You can choose how much exercise to do. But you don't get to choose how thermogenic you tend to be, and that can matter quite a lot. Like exercise, thermogenesis accounts for roughly 15 percent of total energy expenditure on average, but there is lots of variation on the theme of average. People who generate more heat from calories have fewer available with which to make fat. They tend to be people who can eat a bit more, and stay thin anyway.Dr. Katz goes on to cite the case of the Pima Indians, who naturally have a very low resting energy expenditure rate. Living in an unforgiving, harsh desert climate, their bodies evolved into energy conservation machines. Surviving in their environment required expending a lot of energy, and conserving as much energy as possible became a physical survival mechanism. Like camels, who are physically equipped to carry water in their bodies to make up for the many miles they walk through the arid desert, the Pimas' bodies hold onto calories, that precious commodity that enables them to survive in an environment where most of us would die. However, the world has changed and survival is a lot easier now. Unfortunately for the Pimas, their bodies have not evolved to catch up with these changes and they are amongst those who have the highest rates of obesity and diabetes in the world.
But that's a drop in the bucket compared to resting energy expenditure. Roughly 65 percent of calories are burned to support the fundamental workings of cells and organs that keep us alive. The number of calories burned at rest, and the actual percentage of total calories burned this way, also vary substantially around the average. People with a high resting energy expenditure are, in our modern world of epidemic obesity, the fortunate few most people love to hate: the folks who cannot seem to get enough to eat, and can't put weight on when they try.