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And remember, Thanksgiving has just passed, and Christmas and other holidays are around the corner. If you overate like I did, then invite the whole family for a very long walk. Our goal is to burn those extra calories we consumed during our celebrations!

Energy Balance Is Vital for Maintaining a Healthy Weight on November 29, in Health. By Alejandra Gepp, Associate Director, Institute for Hispanic Health, NCLR Most of us like to eat and have a hard time doing physical activity.

The following tips and steps can help all of us achieve energy balance and feel better: Set realistic goals for ourselves. Learn to read food and beverage labels.

Be aware of the number of portions and calories in food and drinks. Plan meals and food shopping trips to the supermarket. Cook healthy meals at home. Control portions. All analyses were performed using JMP Pro software. Descriptive statistics for body size and tibial attributes separated by sex and time period are reported in Table 1.

Age distributions in the samples of Indigenous women left and men right in New Mexico living before and after the start of the energy balance transition. Bi-iliac breadth was not significantly different in either sex between people living before and after the transition.

The energy balance transition has been associated with significant increases in stature left but not living bi-iliac breadth right among Indigenous women and men in New Mexico. Among people living after the start of the energy balance transition, when bone mass and strength properties of the tibial mid-diaphysis were size standardized using measured body weights, all properties were significantly lower than the standardized properties of people living prior to the transition Fig.

Among women living after the transition, size-standardized I max , I min , Ct. Among Indigenous women and men in New Mexico, the energy balance transition has been associated with significant changes in bone mass and strength properties of the tibial mid-diaphysis, including maximum second moment of area I max ; top left , minimum second moment of area I min ; top right , cortical bone area Ct.

Ar; bottom left , and polar second moment of area J ; bottom right. All properties were size standardized prior to analysis. In contrast, however, among people living after the transition, size-standardized Ct. Size-standardized I min values did not differ significantly in either sex between people living before and after the transition.

Both of the bone properties analyzed that did not require size standardization differed significantly between people living before and after the start of the transition Fig. Among men in the modern-day sample, the presence of overweight and obesity significantly affected bone mass and strength properties of the tibial mid-diaphysis, including maximum second moment of area I max ; top left , minimum second moment of area I min ; top right , cortical bone area Ct.

All properties were size standardized prior to analysis using both measured body weight and body weight estimated based on skeletal frame size SFS. Among women in the modern-day sample, the presence of overweight and obesity significantly affected bone mass and strength properties of the tibial mid-diaphysis, including maximum second moment of area I max ; top left , minimum second moment of area I min ; top right , cortical bone area Ct.

The goal of this study was to gain insight into the effects of the energy balance transition on bone mass and strength. To accomplish this goal, we focused on the Indigenous peoples of New Mexico, a rare case of a group for which bone mass and strength properties could be compared between individuals living prior to and after the start of the transition.

We examined two alternative possibilities about how skeletal health has been affected by the transition. A common hypothesis is that bone mass and strength have declined because of the transition, primarily due to reductions in physical activity levels 14 , 15 , 16 , 17 , Alternatively, the transition has potentially improved skeletal health, since increased dietary energy intake and greater energy availability may enable people to devote more energy to developing and maintaining large, strong bones.

To assess whether bone mass and strength have decreased or increased over time, we analyzed cross-sectional geometric properties of the mid-diaphysis of the tibia.

Bone properties were standardized for body size in two different ways, using either SFS-estimated body weights or measured body weights for people in the modern-day sample, which enabled us to separately examine temporal changes in bone mass and strength specifically, as well as changes in bone properties while taking into account the high body weights of many people in the modern-day sample, respectively.

Overall, our findings suggest that the energy balance transition has led to major decreases in bone strength, especially bone strength relative to measured body weight; however, we also found evidence that bone mass has increased over time.

Our key finding suggesting that the energy balance transition has led to an increase in bone mass is that when Ct. Ar was size standardized using SFS-estimated body weights, people living after the start of the energy balance transition had higher values than people living prior to the transition.

Although we also found that when Ct. Ar was standardized using measured body weights among people in the modern-day sample, their Ct.

Ar values were actually lower than among people living before the transition, this difference between samples conflates the effects of the transition on bone mass with its effects on body weight. Standardizing Ct. Ar using SFS-estimated body weights made it possible to better identify the effects of the transition on bone mass specifically.

Ultimately, our results suggest that people living after the transition had greater bone tissue quantity than prior to the transition.

Ar, a relative measure of bone mass that does not require size standardization, was higher among the post- than pre-transition sample.

That people in the modern-day sample were also taller than in the pre-transition sample is another indication that the transition generally promoted skeletal anabolism.

The observed similarity in bi-iliac breadth between people in the pre- and post-transition samples is consistent with the hypothesis that this trait is less phenotypically plastic than stature, probably due to obstetric and climatic constraints Increases in bone tissue quantity following the start of the energy balance transition might be expected to translate directly into increases in diaphyseal strength in bending, axial loading, and torsion.

However, this would only be true if the size of the outer perimeter of the diaphysis was unaffected or enlarged by the transition. If the diaphysis were to become more slender over time, then its strength in bending and torsion could decrease even as the amount of bone tissue increased 14 , This was precisely our finding.

Regardless of whether I max and J were size standardized using measured or SFS-estimated body weights among people in the modern-day sample, values were, on average, lower among people living after than before the start of the transition, indicating increased diaphyseal slenderness and decreased bending and torsional strength over time.

Bone strength differences were greater between pre- and post-transition samples when I max and J were standardized using measured body weights among people in the modern-day sample, highlighting that declines in relative bone strength have been compounded by increases in body weight over time.

Indeed, the fact that even Ct. Ar when standardized using measured body weights was lower among the modern-day than pre-transition sample indicates that diaphyseal axial loading strength has decreased relative to the loads sustained during life.

Thus, despite increases in bone tissue quantity over time, from a mechanical standpoint, the energy balance transition has had clear negative consequences for skeletal health. Many people today have more slender, weaker bones that must sustain heavier loads due to greater body weight , potentially increasing the likelihood of a bone fracture, especially during a traumatic event such as a fall 28 , 32 , 33 , Although this is a retrospective study and we thus cannot test causation, it is important to consider the factors most likely to have been responsible for the changes in bone mass and strength following the start of the energy balance transition, particularly physical activity, diet, and obesity.

But what about the effects of physical activity, diet, and obesity on bone property changes per se? Although all bone properties considered in this study have the potential to be affected by physical activity, diet, and obesity 25 , 26 , 27 , 77 , 78 , 79 , there are at least two reasons to suspect that the observed decreases in second moments of area were primarily due to reductions in physical activity.

Thus, it is reasonable to expect that second moments of area would be especially negatively affected by reduced physical activity. Second, there is little evidence from humans or animal models that energy-dense diets or obesity have direct negative effects on second moments of area.

On the contrary, experiments with animal models have found that energy-dense diets have the potential to enhance second moments of area relative to standard laboratory diets 25 , 26 , 27 , and evidence from humans indicates that obesity is often associated with greater second moments of areas without accounting for body weight variation 28 , 29 , 30 , 31 , As for the observed increase in bone mass following the start of the transition, reductions in physical activity were unlikely a major influence, given abundant evidence that mechanical loading is generally good for skeletal health 8 , 10 , In principle, Ct.

Ar should be especially sensitive to variation in dietary caloric intake and energy availability, assuming the energetic cost of developing and maintaining skeletal elements is related to the amount of bone tissue that must be supported 19 , Consistent with this idea, studies of people experiencing chronic dietary caloric limitation have frequently documented decreases in Ct.

Ar without concomitant decreases in diaphyseal circumference, implying that energy limitation affects bone tissue quantity more than second moments of area 82 , 83 , 84 , Also, in an experiment with mice, animals fed an energy-dense diet were found to have increased Ct. Ar in the femoral mid-diaphysis compared to animals fed a standard laboratory diet, but second moments did not differ between groups Thus, it is not unreasonable to speculate that the observed increase in bone mass after the start of the transition was primarily due to greater dietary caloric intake and energy availability.

Importantly, however, not all our results are completely consistent with this hypothesis. In particular, if the increase in bone mass was primarily due to greater energy availability, it is unclear why obesity was not associated with greater Ct.

Ar among women in the modern-day sample. More research is required to better understand the roles of physical activity, diet, obesity, and potentially other factors in producing the changes over time in bone mass and strength documented here.

Finally, the similarity between the lifestyles of the people in our modern-day sample and those of the current broader United States population, as well as those of many other post-industrial societies, suggests that the Indigenous peoples of New Mexico are almost certainly not alone in having experienced negative effects of the energy balance transition on skeletal health.

In all likelihood, declines in bone strength have been a widespread phenomenon. However, some caution is required in extrapolating the results of this study to all other countries and populations undergoing the transition. Importantly, not all societies going through the transition have experienced decreases in physical activity as dramatic as those in the United States Among such societies, increased risk of chronic positive energy balance has so far been driven primarily by dietary changes 87 , 88 , If reductions in bone strength in the United States have been due in large part to decreased physical activity, then societies that have maintained relatively high levels of activity may not have experienced the same declines in bone strength.

Nevertheless, in such societies, even if bone strength properties have not been greatly affected by the transition, increases in body weight have presumably led many individuals to subject their bones to heavier loads, potentially increasing their risk of a bone fracture, especially during a fall or other traumatic event 28 , 32 , 33 , Ultimately, additional comparisons similar to those of the present study are needed to assess possible global variation in the effects of the energy balance transition on skeletal health.

The data generated and used in this study will be made available from the corresponding author upon request. Popkin, B. Global nutrition transition and the pandemic of obesity in developing countries. PubMed Google Scholar. Ng, M. et al. Global, regional, and national prevalence of overweight and obesity in children and adults during — A systematic analysis for the Global Burden of Disease Study Lancet , — PubMed PubMed Central Google Scholar.

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Tague, R.

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Learn about our graduate medical education residency and fellowship opportunities. Energy balance is important. When you consume too much energy and burn too little, your body stores that excess energy as body fat.

And being overweight increases your risk for several cancers, including colon, pancreatic, endometrial and post-menopausal breast cancer. A calorie is a unit of energy. The relationship between the calories you take in through food and drinks, and the calories you burn through physical activity and basic functions like breathing and digestion is your energy balance.

And being overweight increases your risk for several cancers, including colon , pancreatic , endometrial and post-menopausal breast cancer.

If you are trying to achieve energy balance, first look at the energy density of the foods you eat. Energy density is the number of calories in a specific amount of food. Examples of energy-dense foods include cakes, cookies, pies and fried foods.

These foods have a lot of calories and not many nutrients. To lose weight, your best bet is eating low-energy dense foods like fruits and vegetables, whole grains and plant-based sources of protein, like beans. Additional sources of protein include fish, chicken and low-free dairy products.

She advises following the American Institute for Cancer Research guidelines. Fill at least two-thirds of your plate with plant-based foods, and no more than one-third of you plate with animal protein. Can you even the score with a jog around the block? Levy says you need to compare calories burned with those consumed.

For long-term success, focus on consuming a healthy diet and getting regular physical activity consistently. Make sure your exercise routine includes strength training. Other genes and proteins such as PDK4, HSL, IRS2 and AMPK were down-regulated, highlighting a switch of oxidative fuel from fatty acids to glucose.

It is possible that these changes within adipose tissue may be a secondary response to the marked hyperinsulinaemia resulting from the positive energy balance induced by the overfeeding and reduced physical activity — although as we discuss in the full paper there are a number of other possibilities.

It is particularly interesting that exercise exerted pronounced effects in adipose tissue, even whilst it was expanding i. whilst people were gaining weight. This study provides some of the strongest evidence to date that the picture is far more sophisticated than simply understanding the contribution of exercise towards energy balance alone.

Exercise has positive effects even when we are actively storing energy and gaining weight. Interestingly, exercise has a powerful impact in adipose even when energy is being actively stored within this specific tissue.

This is rather reassuring because even a large amount of exercise plays only a relatively modest role in overall energy balance Turner et al.

The fact that this nonetheless exerts powerful physiological effects supports a justifiable focus on exercise independent of its role in energy balance and the regulation of adiposity.

While the model used here might seem extreme to many readers, it is strikingly similar to what many of us experience at particular times of the year Hull et al.

Incidentally, the journal article was published towards the end of last year around Thanksgiving and Christmas which created enormous media interest. Newspapers such as The New York Times , The Telegraph and Le Monde picked up on the findings and the article in The New York Times was one of the most read stories on their website for a few days.

Maybe the fact most people can relate to these findings is part of the reason this study created such interest. Of course, further work is required to establish whether these findings would be valid in the longer term and whether other forms of exercise varying in intensity and duration would provide the same benefits.

In summary, the experimental model that we used in our paper in The Journal of Physiology successfully enabled us to tease apart the relative importance of exercise independent of energy balance.

These results demonstrate that exercise has powerful effects on physiological function even in the face of a considerable energy surplus and whilst people are actively gaining weight.

This study adds to the evidence that we should not just be looking at exercise as a route to achieve energy balance and weight loss, but also because it can have profound physiological effects. The emphasis should not just focus on body mass alone, but also on the behaviour exercise.

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Download references. This project was supported by a grant from the Alfonso Ortiz Center for Intercultural Studies at the University of New Mexico to I. and C. and R. also received financial support from the Frank C. Hibben Fellowship Program at the University of New Mexico, and J.

received financial support from the National Science Foundation Graduate Research Fellowship Program. We acknowledge, honor, and are grateful to all the people from whom the data reported here derive.

Department of Anthropology, University of New Mexico, Albuquerque, NM, , USA. Ian J. Wallace, Mario Antonio Peña Muñoz, Jana Valesca Meyer, Taylor Busby, Adam Z. Reynolds, Jordan Martinez, Travis Torres Thompson, Marcus Miller-Moore, Alexandra R.

Natural Resources Department, Pueblo of Jemez, NM, , USA. Department of Integrative Anatomical Sciences, Keck School of Medicine, University of Southern California, Los Angeles, CA, , USA. Center for Functional Anatomy and Evolution, Johns Hopkins University School of Medicine, Baltimore, MD, , USA.

You can also search for this author in PubMed Google Scholar. conceived and designed the research. performed the research. analyzed the data. wrote the manuscript, with contributions from C. All authors approved the final version of the manuscript. Correspondence to Ian J.

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Abstract Chronic positive energy balance has surged among societies worldwide due to increasing dietary energy intake and decreasing physical activity, a phenomenon called the energy balance transition. Introduction In recent generations, societies around the world have experienced an energy balance transition characterized by decreased physical activity and increased dietary energy intake, resulting in a heightened tendency toward chronic positive energy balance 1.

Methods Study samples The sample of people living prior to the energy balance transition consisted of individuals who were members of what is today commonly called Pecos Pueblo, a large village occupied continuously between approximately the s and early s CE 37 , Bone mass and strength measurements To assess bone mass and strength, we analyzed diaphyseal cross-sectional geometry in the tibia Statistical analyses To test for differences in bone mass and strength properties between people living before and after the start of the energy balance transition, we used general linear models.

Figure 1. Full size image. Table 1 Descriptive statistics for body size, tibial articular length, and unstandardized tibial mid-diaphyseal cross-sectional geometric properties among Indigenous women and men in New Mexico living before and after the start of the energy balance transition.

Full size table. Figure 2. Figure 3. Figure 4. Figure 5. Figure 6. Figure 7. Discussion The goal of this study was to gain insight into the effects of the energy balance transition on bone mass and strength.

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Acknowledgements This project was supported by a grant from the Alfonso Ortiz Center for Intercultural Studies at the University of New Mexico to I.

Author information Authors and Affiliations Department of Anthropology, University of New Mexico, Albuquerque, NM, , USA Ian J. Ruff Authors Ian J. Wallace View author publications. View author publications. Ethics declarations Competing interests The authors declare no competing interests.

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