Thermodynamics At Work: TEE It Up To Lose Weight

Posted Apr 11, 2006 by jriley

Updated Apr 11, 2006 at 12:57 PM

Over the course of the last couple of months, I’ve learned you just can’t argue with science. In terms of trying to lose body weight, it’s simply a matter of expending more than you take in. Step one is determining your daily Total Energy Expenditure (TEE), which is the amount of calories your body burns every day. It’s the sum of your resting metabolic rate (the amount you would burn if you sat on your couch all day) + normal daily activity + exercise. Everyone’s metabolic rate is different, and the easiest way to accurately determine your own TEE is to undergo a calorimeter test. No big deal, you just breathe in a tube for 20 minutes attached to a machine that calculates the amount of oxygen you are using at rest. It’s quick and relatively inexpensive. If you are interested in getting it done, I highly recommend Dave Peters at Lifespan Fitness, Inc. (727) 422-4236.

Think of the TEE as your baseline. If you ingest total calories to a range just below (10% to 30%) the baseline every day, you WILL LOSE WEIGHT, at a healthy rate of 1 to 1 ½ pounds per week. You don’t go into starvation, and you remain satisfied and calm. Many people try to restrict caloric intake way below the baseline, and the body reacts by going into starvation mode by slowing down metabolism…not good! The idea is to “trick” the body into burning at the same rate with slightly less daily fuel intake.

My TEE is 2,800 calories per day…that’s figuring exactly1,990 for resting energy expenditure, around 600 for “normal daily activity” and an estimated 200 for exercise (for the avg. person). I swim 3 or 4 days a week, at around 3800 yards per workout. Dryland days have me running 4-5 miles on the treadmill and/or weight training. So, I figure I’m burning 3 to 4 times the estimated daily exercise level than the average bear.

The law of thermodynamics holds that if I consume anywhere between 1,600 to 2,000 calories per day, I should be good to go. I’m feeling OK with somewhere around 2000 calories per day, maintaining a good balance of protein, complex carbs and “good” fats (like almonds) And, skipping the alcohol is good for saving another couple of hundred calories per day (on average). You know what, it’s working for me! My weigh-in yesterday was 198.6 lbs. That works out, since Y Nationals are about 6 weeks away…I can lose a pound to a pound and a half a week and get to my 190 lb. goal!

Oh yeah, the first competitive event for the season was over the weekend at the St. Pete Masters Short Course Championships. Took the 50 in 22.8, not a bad time unrested & untapered at this time of the year. Going to have to go .8 second faster to break the National Y record of 22.06…but, you know, I did feel a little lighter in the water, so anything is possible!