Losing weight is a common goal for many people, but the process can often feel confusing and overwhelming. With so much conflicting information out there, it can be hard to know where to start. In this post, we'll explore the science of weight loss, including how it works and what you can do to support your goals.
The Basics of Weight Loss
At its core, weight loss is simply a matter of burning more calories than you consume. When you eat food, your body breaks it down into its component parts, including carbohydrates, protein, and fat. These nutrients are then used for energy, either immediately or stored for later use.
If you eat more calories than your body needs, the excess energy is stored as fat. Over time, this can lead to weight gain. On the other hand, if you consistently eat fewer calories than your body needs, your body will begin to burn fat for energy instead. This results in weight loss.
Factors Affecting Weight Loss
While the basic equation of calories in vs. calories out holds true, there are a number of factors that can influence weight loss. Some of these include:
Metabolism: Your metabolism refers to the rate at which your body burns calories. Some people naturally have a faster metabolism than others, meaning they burn more calories at rest.
Hormones: Hormones such as insulin, cortisol, and thyroid hormones can impact weight loss by affecting metabolism and hunger levels.
Genetics: Your genes can influence factors such as appetite, metabolism, and body composition, all of which can affect weight loss.
Sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, making weight loss more difficult.
Stress: Chronic stress can lead to elevated levels of cortisol, a hormone that can promote weight gain.
Supporting Your Weight Loss Goals
While weight loss can seem like a complex process, there are a number of things you can do to support your goals. Some of these include:
Tracking your calories: To lose weight, you need to be in a calorie deficit. Tracking your calories using a food diary or app such as My Fitness Pal can help you stay on track. To work out your ideal calories for either maintenance or weight loss then use our weight loss calculator to get a good starting point.
Increasing your physical activity: Exercise can help burn calories, build muscle, and boost metabolism. I prefer strength training this for the added benefit of building lean muscle mass as well as burning calories during your workout.
Eating a balanced diet: While cutting calories is important, it's also essential to eat a balanced diet that provides all the nutrients your body needs. Here's a guide to build a balanced plate without calorie counting.
Prioritising sleep: Aim for 7-9 hours of sleep per night to support weight loss and overall health.
Managing stress: Finding ways to manage stress, such as meditation or yoga, can help keep cortisol levels in check.
Conclusion
Understanding the science of weight loss can help demystify the process and give you the tools you need to succeed. By focusing on creating a calorie deficit, supporting your metabolism, and adopting healthy habits, you can achieve your weight loss goals and improve your overall health.