As the need for physical activity in day-to-day life has decreased, such activity has become increasingly institutionalised through the development of the modem fitness industry, however, the use of a gym for 30 minutes a couple of times a week probably doesn’t compensate for the decrease in spontaneous physical activity during the rest of the week. The idea of a fitness centre also has limited appeal to many people, particularly those who are excessively fat, and figures show that only 1-2 per cent of the population actually use these facilities on a regular basis.

In schools, the presence or absence of physical education (PE) classes and facilities for physical activity through play can influence the early development of obesity. Where physical education was once compulsory in Australia, this is now often left to the discretion of individual schools. Trials with a compulsory daily PE program in South Australian primary schools in the 1980s showed that this not only decreased body fat and improved measures of health in young children but also aided academic performance. The growth in childhood obesity is now leading to a re-evaluation of the need for PE by education authorities in some parts of the world.

Finally, the increasing urbanisation of the population has, in many cases, led to a decreased opportunity for increased energy expenditure. Where there are facilities such as walking paths, bike tracks, or other recreational facilities, but no street lighting, there are often concerns about personal safety, particularly for women and children. Positive changes to the macro environment to increase daily energy expenditure will need to include provision at the national and local Government level for safe recreational facilities. Indeed, possibly the best way to motivate individuals to increase activity is to present them with easy exercise choices.

If the fitness industry is to participate in fat loss there will also need to be a significant change in its image. New facilities are currently being developed in some countries that de-emphasise the fitness and ‘body beautiful’ aspects of exercise that are de-motivational for so many people, but allow opportunities for safe, regular, low intensity, long duration activities such as treadmill walking, cycling and stair climbing, accompanied by electronic entertainment such as videos, TVs, and stereos.

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There are over 30 different receptors, or ‘locks’ which have been identified to date on the fat cell membrane, and many more likely to be discovered. The ? (beta) receptors are important receptors which facilitate lipolysis. The hormones which lock into the 8 receptors are adrenalin and noradrenalin (catecholamines), both of which are involved in responses to stress. Factors affecting catecholamine production (and therefore potentially lipolysis), include exercise, cold, stress, caffeine and some other stimulant drugs, such as the amphetamines (which have, in the past, been the basis for some weight control drugs).

The lypolytic hormones ‘unlock’ a cell receptor, and the signal is then amplified through proteins inside the cell which in turn generate a substance called cyclic AMP (cAMP) which continues a cascade of events ending in the activation of the enzyme hormone sensitive lipase (HSL). This is the final step in the enzymatic attack on stored triglycerides which are hydrolysed (broken down) into FFA and glycerol. The circulating FFAs released may then be re-esterified back into the fat cell, or released to the circulation or taken up by other tissues to produce energy. The final combustion of FFAs in cells to produce energy is known as fat oxidation, and is the process by which stored body fat is ultimately used.

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Vowing to improve his physical fitness, Lenny started walking and doing calisthenics—situps, pushups, squats, toe touches, and leg raises. He did only a few repetitions of each exercise at first, then gradually increased the number of reps over time. Although he didn’t really lose pounds, he noticed a change in his fitness.

Still determined to lose weight, he decided to give up snacks and junk food for Lent. Voila—the combination of smarter eating and regular exercise helped him slim down. He dropped 10 pounds in 2 months.

Then came a business trip to Thailand and other destinations in the Far East, where he fell in love with the food. The fresh vegetables, fish, and rice were like none he had ever tasted. “I always liked fish and vegetables, but I really enjoyed the way they were prepared in some of the places I visited,” says Lenny. Spicy-hot Thai dishes were especially memorable. “I could eat like this more often,” he thought.

Back home, he was surprised to find that he hadn’t gained an ounce on his trip. He figured he was on to something and enlisted the help of his wife, Kathy. They got some cookbooks and began experimenting with Asian cooking at home. Imagine their delight when they discovered that the diet they were adopting was credited with keeping Asians so healthy and trim!

Over the next 18 months, Lenny managed to take off another 50 pounds—a feat that he attributes to his continued commitment to exercise and his penchant for Asian cuisine. He has maintained his weight at 185 pounds ever since. “My wife didn’t have a weight problem—even after two kids—but she has held steady, too,” he adds.

Thanks to his healthier lifestyle, Lenny is able to hold his own when playing street hockey or basketball with his kids. He has even taken up running. “Not too long ago, I had to get a physical for my job,” he says. “The doctor told me that my cholesterol, blood pressure, and other vital signs were all at healthy levels for a man my age.” Even though he isn’t jetting off to Asia as frequently anymore, Lenny hasn’t forgotten the valuable lessons from the Far East.

WINNING ACTION

For healthier fare, look East. Replace traditional American meat-and-potato meals with an Asian-inspired dish of stir-fried, grilled, or steamed vegetables and fish over rice or some other whole grain. Liven things up with Asian spices. Not only are these foods low in fat and total calories but they also contain lots of vitamins, minerals, and fiber that your body needs anyway.

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