Why exercise

Exercise reduces appetite and traffics excess nutrients away from energetically efficient pathways of lipid deposition during the early stages of weight regain

Steig AJ, Jackman MR, Giles ED, Higgins JA, Johnson GC, Mahan C, Melanson EL, Wyatt HR, Eckel RH, Hill JO, MacLean PS. Exercise reduces appetite and traffics excess nutrients away from energetically efficient pathways of lipid deposition during the early stages of weight regain. Am J Physiol Regul Integr Comp Physiol. 2011 Sep;301(3):R656-67. doi: 10.1152/ajpregu.00212.2011. Epub 2011 Jun 29. PMID: 21715696; PMCID: PMC3174759.

https://pubmed.ncbi.nlm.nih.gov/21715696/

Effects of Exercise during Weight Loss Maintenance on Appetite Regulation in Women

Foright R, Halliday TM, Melanson EL, Hild A, Legget KT, Tregellas JR, Cornier MA. Effects of Exercise during Weight Loss Maintenance on Appetite Regulation in Women. Transl J Am Coll Sports Med. 2020 Fall;5(12):e000133. doi: 10.1249/tjx.0000000000000133. PMID: 33748418; PMCID: PMC7978467.

https://pubmed.ncbi.nlm.nih.gov/33748418/
Weight regain after weight loss – a theoretical model

Physiological adaptations to weight loss and factors favouring weight regain

Greenway FL. Physiological adaptations to weight loss and factors favouring weight regain. Int J Obes (Lond). 2015 Aug;39(8):1188-96. doi: 10.1038/ijo.2015.59. Epub 2015 Apr 21. PMID: 25896063; PMCID: PMC4766925

https://pubmed.ncbi.nlm.nih.gov/25896063/

Peripheral metabolic responses to prolonged weight reduction that promote rapid, efficient regain in obesity-prone rats

MacLean PS, Higgins JA, Jackman MR, Johnson GC, Fleming-Elder BK, Wyatt HR, Melanson EL, Hill JO. Peripheral metabolic responses to prolonged weight reduction that promote rapid, efficient regain in obesity-prone rats. Am J Physiol Regul Integr Comp Physiol. 2006 Jun;290(6):R1577-88. doi: 10.1152/ajpregu.00810.2005. Epub 2006 Feb 2. PMID: 16455763.

https://pubmed.ncbi.nlm.nih.gov/16455763/
Avoid starvation

Effect of starvation and very low calorie diets on protein-energy interrelationships in lean and obese subjects

How to calculate BMR

Basal metabolic rate studies in humans: measurement and development of new equations CJK Henry* School of Biological and Molecular Sciences, Oxford Brookes University, Gipsy Lane Campus, Oxford OX3 0BP, UK

Henry, C. (2005). Basal metabolic rate studies in humans: Measurement and development of new equations. Public Health Nutrition, 8(7a), 1133-1152. doi:10.1079/PHN2005801

https://archive.unu.edu/unupress/food2/UID07E/UID07E11.HTM
Energy requirements

Energy Requirements

Author links open overlay panelW.P.T.James
International Association for the Study of Obesity, London, UK
W.P.T. James,
Energy Requirements,
Editor(s): Benjamin Caballero,
Encyclopedia of Human Nutrition (Third Edition),
Academic Press,
2013,
Pages 186-192,
ISBN 9780123848857,
https://doi.org/10.1016/B978-0-12-375083-9.00090-8.
(https://www.sciencedirect.com/science/article/pii/B9780123750839000908)
Abstract: The energy requirement of a child or adult is the average amount of food energy needed to sustain normal body weight, normal physical activity, and any special needs associated with children's growth, recovery from illness, pregnancy, or lactation. Energy requirements should not be estimated from inaccurate measures of food intake but from energy expenditure values measured by oxygen uptake at rest, after food, and when physically active. However, now doubly labeled water techniques are being used to reevaluate the overall energy expenditure of children and adults over the period of 2–3 weeks. Tables are provided for calculating individual or group requirements.
Keywords: Adults; Basal metabolism; Children; Elderly; Energy requirements; Food needs; Growth; Human; Lactation; Metabolism; Physical activity; Pregnancy

https://www.sciencedirect.com/science/article/pii/B9780123750839000908
Slow metabolism myth

Does basal metabolic rate drive eating rate?

Henry CJ, Ponnalagu S, Bi X, Forde C. Does basal metabolic rate drive eating rate? Physiol Behav. 2018 May 15;189:74-77. doi: 10.1016/j.physbeh.2018.03.013. Epub 2018 Mar 13. PMID: 29549029.

This app is not intended to offer any kind of medical advice, to cure or treat any disease. It is destined to healthy individuals who seek to modify their eating behavior.

Weight loss results may vary between individuals and results are not guaranteed in any way

The coaches involved with our app are licensed to create menus that contain recommended quantities of food, but do not have a medical background nor do they offer medical advice.

The menus generated by the app are to be taken as examples, not medical guidance.

Before starting a weight loss and exercise program or before you change your food choices, always consult with your physician.

https://pubmed.ncbi.nlm.nih.gov/29549029/