More on Backpacking and Weight Loss

I'm researching doing the Appalachian Trail in a Thru-Hike (one long
hike, five or six months - with rest stops).

I acquired this book "Long Distance Hiking : Lessons From the
Appalachian Trail" ISBN 0070444587 1998, by Roland Mueser who had done
this hike and surveyed the thru-hikers he met that year -- around 130
thru-hikers responded to his survey.

Chapter 14 "Food, Calories and Weight" .... pp 102 - 111
--------------------------------------------------------

5,000 Calories per day ------

He cites a study of 6 Appalachian trail thru-hikers by Karen Lutz, 1982,
who found that her hikers consumed between 3,076 and 6,137 Calories per
trail day, an average of 4,306 Calories/day. Mueser argues that
typically hikers spend 20+ days off the trail, often eating large
quantities of food in town replentishment stops, bringing the total
comsumption up to maybe 5,000 Calories per day. He cites studies of
Antartic explorers quoting needs of 5,200 Calories per day and Mount
Everest climbers burning an average of 5,100 Calories per day. So, he is
very happy with a round figure of 5,000 Calories per day energy
consumption estimate.

One subsection of the chapter is "Food off the Trail - The Pig-Out" that
day off when the hiker goes into a scheduled town visit to reprovision,
rest, clean up, and EAT FRESH FOOD. One hiker paid $5 for a ride to the
local Pizza Hut:"I was starved for fresh food and made two trips to the
salad bar, heaping my plate each time; then I ate a medium Pizza Supreme
plus a spaghetti dinner and washed it all down with a pitcher of beer.
The waitress was astounded."

Ice cream is the #1 food craving with the group of beer, pizza, milk and
shakes and soft drinks following closely behind. Salad and fresh fruit
and veggies are the next group of desired foods. Burgers and steak/meat
are far down on the list.

Weight Loss Rate ---

He cites studies that indicate 2/3 of all weight loss occurs within the
first 30 days.

Weight Loss Amount ---
There are some problems with the survey, as not all of the questions
were completely answered. The two tables below probably reflect this
problem, and result in some seeming inconsistencies. Not everyone lost
weight, 13 percent of men and 12 percent of women did not lose weight. A
few percent gained weight.

TABLE 1 Weight of Long Distance Hikers
MEN.............At Start(Lbs).........At Finish(Lbs)
Lightest.......... 115 .................. 110
Average........... 166 .................. 150
Heaviest.......... 250 .................. 200
WOMEN
Lightest.......... 110 .................. 101
Average........... 140 .................. 130
Heaviest.......... 190 .................. 180


TABLE 2 Weight Loss For Men and Women
SIZE........TYP Start (Lbs) ........ MEN Wt. Loss Lb...WOMEN Wt. Loss Lb
Small........... 120 ................ 11 (9%) ......... 6 (5%)
Medium.......... 155 ................ 11 (7%) ......... 9 (6%)
Large........... 175 ................ 23 (13%) ........ -
Extra-Large .... 200 ................ 31 (16%) ........ -


Lutz's study included careful before and after anthropometric
measurements to separate lean body mass from fat. The men lost an
average of 20 lbs or about 10% of body weight. Most of the weight loss
for men was fat, an average loss of 13 lbs of fat and 7 lbs of lean
tissue, probably in the upper body. The lone women in her study lost 10
lbs, but her shin fold measurements indicated a loss of fat equal to 15
lbs, leading to the conclusion she had gained 5 lbs of lean body mass.

Several hikers invoked heroic measures when their waistband became too
loose ... purposely eating more and seeking higher caloric foods. One
hiker cited "Squeeze Parkay, tuna and Ben & Jerry's" with arresting his
weight loss. Some hikers with high weight loss confirmed the loss of
upper body muscle mass.


----------------------------------------------

So, as usual, it (weight loss) varies. It does happen on long
backpacking trips, and is sometimes a problem to prevent it from
resulting in upper body muscle loss.

Depends upon your body and how you use it and how you feed it.

ICE CREAM ......


Jim





--
1) Eat Till SATISFIED, Not STUFFED... Atkins repeated 9 times in the book
2) Exercise: It's Non-Negotiable..... Chapter 22 title, Atkins book
3) Don't Diet Without Supplemental Nutrients... Chapter 23 title, Atkins
book
4) A sensible eating plan, and follow it. (Atkins, Self Made or Other)

Jbuch wrote:
:: I'm researching doing the Appalachian Trail in a Thru-Hike (one long
:: hike, five or six months - with rest stops).
::
:: I acquired this book "Long Distance Hiking : Lessons From the
:: Appalachian Trail" ISBN 0070444587 1998, by Roland Mueser who had
:: done this hike and surveyed the thru-hikers he met that year --
:: around 130 thru-hikers responded to his survey.
::
:: Chapter 14 "Food, Calories and Weight" .... pp 102 - 111
:: --------------------------------------------------------
::
:: 5,000 Calories per day ------
::
:: He cites a study of 6 Appalachian trail thru-hikers by Karen Lutz,
:: 1982, who found that her hikers consumed between 3,076 and 6,137
:: Calories per trail day, an average of 4,306 Calories/day. Mueser
:: argues that typically hikers spend 20+ days off the trail, often
:: eating large quantities of food in town replentishment stops,
:: bringing the total comsumption up to maybe 5,000 Calories per day.
:: He cites studies of Antartic explorers quoting needs of 5,200
:: Calories per day and Mount Everest climbers burning an average of
:: 5,100 Calories per day. So, he is very happy with a round figure of
:: 5,000 Calories per day energy consumption estimate.
::
:: One subsection of the chapter is "Food off the Trail - The Pig-Out"
:: that day off when the hiker goes into a scheduled town visit to
:: reprovision, rest, clean up, and EAT FRESH FOOD. One hiker paid $5
:: for a ride to the local Pizza Hut:"I was starved for fresh food and
:: made two trips to the salad bar, heaping my plate each time; then I
:: ate a medium Pizza Supreme plus a spaghetti dinner and washed it all
:: down with a pitcher of beer. The waitress was astounded."
::
:: Ice cream is the #1 food craving with the group of beer, pizza, milk
:: and shakes and soft drinks following closely behind. Salad and fresh
:: fruit and veggies are the next group of desired foods. Burgers and
:: steak/meat are far down on the list.
::
:: Weight Loss Rate ---
::
:: He cites studies that indicate 2/3 of all weight loss occurs within
:: the first 30 days.
::
:: Weight Loss Amount ---
:: There are some problems with the survey, as not all of the questions
:: were completely answered. The two tables below probably reflect this
:: problem, and result in some seeming inconsistencies. Not everyone
:: lost weight, 13 percent of men and 12 percent of women did not lose
:: weight. A few percent gained weight.
::
:: TABLE 1 Weight of Long Distance Hikers
:: MEN.............At Start(Lbs).........At Finish(Lbs)
:: Lightest.......... 115 .................. 110
:: Average........... 166 .................. 150
:: Heaviest.......... 250 .................. 200
:: WOMEN
:: Lightest.......... 110 .................. 101
:: Average........... 140 .................. 130
:: Heaviest.......... 190 .................. 180
::
::
:: TABLE 2 Weight Loss For Men and Women
:: SIZE........TYP Start (Lbs) ........ MEN Wt. Loss Lb...WOMEN Wt.
:: Loss Lb Small........... 120 ................ 11 (9%) ......... 6
:: (5%) Medium.......... 155 ................ 11 (7%) ......... 9 (6%)
:: Large........... 175 ................ 23 (13%) ........ -
:: Extra-Large .... 200 ................ 31 (16%) ........ -
::
::
:: Lutz's study included careful before and after anthropometric
:: measurements to separate lean body mass from fat. The men lost an
:: average of 20 lbs or about 10% of body weight. Most of the weight
:: loss for men was fat, an average loss of 13 lbs of fat and 7 lbs of
:: lean tissue, probably in the upper body. The lone women in her study
:: lost 10 lbs, but her shin fold measurements indicated a loss of fat
:: equal to 15 lbs, leading to the conclusion she had gained 5 lbs of
:: lean body mass.
::
:: Several hikers invoked heroic measures when their waistband became
:: too loose ... purposely eating more and seeking higher caloric
:: foods. One hiker cited "Squeeze Parkay, tuna and Ben & Jerry's" with
:: arresting his weight loss. Some hikers with high weight loss
:: confirmed the loss of upper body muscle mass.
::
::
:: ----------------------------------------------
::
:: So, as usual, it (weight loss) varies. It does happen on long
:: backpacking trips, and is sometimes a problem to prevent it from
:: resulting in upper body muscle loss.
::
:: Depends upon your body and how you use it and how you feed it.
::
:: ICE CREAM ......

This, IMO, highlights the problem with using more extreme amounts of
exercise for weight loss. It gets more tricky simply because serious amounts
of exercise invokes serious appetite. 2/3 of all weight loss happens within
the first 30 days?! I've had the same thing happen to be with more serious
amounts of cycling, combined with weight lifting.

I would like to know more about the lone woman, though. Was she previously
a hiker? If so, the results are surprising. If not, they are expected, IMO.
Given that she lost 15 lbs of fat, I'd guess she didn't do much hiker prior.

How does one find time for a five or six month hike? Who are these people?
Either college age or retired? That makes a difference, too.

Interesting post, though.

Roger Zoul wrote:
Jbuch wrote:
:: I'm researching doing the Appalachian Trail in a Thru-Hike (one long
:: hike, five or six months - with rest stops).
::
:: I acquired this book "Long Distance Hiking : Lessons From the
:: Appalachian Trail" ISBN 0070444587 1998, by Roland Mueser who had
:: done this hike and surveyed the thru-hikers he met that year --
:: around 130 thru-hikers responded to his survey.
::
:: Chapter 14 "Food, Calories and Weight" .... pp 102 - 111
:: --------------------------------------------------------

:: ----------------------------------------------
::
:: So, as usual, it (weight loss) varies. It does happen on long
:: backpacking trips, and is sometimes a problem to prevent it from
:: resulting in upper body muscle loss.
::
:: Depends upon your body and how you use it and how you feed it.
::
:: ICE CREAM ......

This, IMO, highlights the problem with using more extreme amounts of
exercise for weight loss. It gets more tricky simply because serious amounts
of exercise invokes serious appetite. 2/3 of all weight loss happens within
the first 30 days?! I've had the same thing happen to be with more serious
amounts of cycling, combined with weight lifting.

I would like to know more about the lone woman, though. Was she previously
a hiker? If so, the results are surprising. If not, they are expected, IMO.
Given that she lost 15 lbs of fat, I'd guess she didn't do much hiker prior.

How does one find time for a five or six month hike? Who are these people?
Either college age or retired? That makes a difference, too.

Interesting post, though.



The Lutz paper, containing the "one woman" reference, is only referenced
as "Karen L. Lutz's 1982 study of the diet and nutrition of 6 AT
thru-hikers...." so, it would take a little digging to find the proper
reference, and to get a copy.


Few college age hikers, but a bunch in the 20-30 year range, fewer in
the 30-40 year range (getting started in carreers, families....) more in
the years of being established and after the kids move out, and then as
age creeps up into the 60's and 70's, the number of thru-hikers declines
( but part distance hiking in senior citizens is common.)

--------

My personal experience with high exercise weight loss mostly comes from
bicycle camping - towing my camping gear in a trailer behind my bike.

On a 50 mile day, I am literally going from eating place to eating place
to keep up the energy. The result appears to be less weight loss on
such a trip than one with 15 to 25 miles per day. The appetite doesn't
soar on these milder exertion days.

Jim

--
1) Eat Till SATISFIED, Not STUFFED... Atkins repeated 9 times in the book
2) Exercise: It's Non-Negotiable..... Chapter 22 title, Atkins book
3) Don't Diet Without Supplemental Nutrients... Chapter 23 title, Atkins
book
4) A sensible eating plan, and follow it. (Atkins, Self Made or Other)