Whether you’re aiming to shed some pounds for a special event or simply want to improve your overall health, weight loss is a common objective. It’s important to have realistic expectations, and understanding what constitutes a healthy rate of weight loss can be helpful. To achieve weight loss, you need to consistently consume fewer calories than you burn each day. On the flip side, weight gain occurs when you consistently consume more calories than you burn. Every food or drink you consume that contains calories contributes to your overall calorie intake.
However, determining the number of calories you burn each day, also known as energy or calorie expenditure, is a bit more complex. It consists of the following three main components.
1. Resting metabolic rate (RMR): The number of calories your body needs for basic functions like breathing and blood circulation;
2. Thermic effect of food (TEF): This refers to the calories used during digestion, absorption, and metabolism of food; and the
3. Thermic effect of activity (TEA): This includes the calories burned during exercise and other activities like gardening or fidgeting.
If the number of calories you consume matches the number of calories you burn, your body weight will remain stable. However, if you want to lose weight, you need to create a calorie deficit by either consuming fewer calories or increasing your physical activity to burn more calories.
Factors affecting weight loss
1. Age: As we age, our bodies undergo various changes, including shifts in body composition. Specifically, we tend to accumulate more fat mass while losing muscle mass. Additionally, our major organs require fewer calories, which further contributes to a decrease in our resting metabolic rate (RMR). It’s interesting to note that individuals who are 70 years or older may have RMRs that are 20-25% lower compared to younger adults. This decline in RMR can make it more challenging to lose weight as we get older.
2. Gender: Women typically have a higher fat-to-muscle ratio than men, which means they burn fewer calories at rest. This can make it harder for women to lose weight compared to men. In fact, studies have shown that men tend to lose weight faster than women on the same diet. However, it’s important to note that these studies didn’t look at whether men or women were better at keeping the weight off in the long run.
3. Calorie deficit: To lose weight, you need to have a negative calorie balance. How big this deficit is will determine how fast you shed those pounds. For instance, cutting 500 calories daily for 8 weeks will probably lead to more weight loss compared to reducing 200 calories each day. But remember, don’t make your calorie deficit too extreme. If you do, it won’t be sustainable and could lead to nutrient deficiencies. Plus, you might end up losing muscle instead of fat.
4. Sleep: Sleep is often overlooked but it plays a crucial role in weight loss. Not getting enough sleep can slow your progress and make it harder to shed those pounds. It’s amazing how just one night of not getting enough sleep can make you crave unhealthy foods like cookies, cakes, sugary drinks, and chips. It’s like your body is trying to compensate for the lack of energy. Not getting enough sleep on a regular basis can lead to serious health problems like type 2 diabetes, obesity, heart disease, and even certain types of cancer. So it’s really important to prioritise sleep if you want to achieve your weight loss goals.
5. Other factors: There are various other factors that can impact how quickly you lose weight, such as:
- Medications: Some medications, like antidepressants and antipsychotics, might lead to weight gain or make it harder to lose weight.
- Medical conditions: Certain illnesses, like depression and hypothyroidism, can slow down weight loss and promote weight gain.
- Family history and genetics: Genetics play a role in obesity, making it harder for some people to lose weight.
- Yo-yo dieting: Going back and forth between losing and gaining weight can make it more challenging to lose weight each time.
Achieving sustainable weight loss requires a comprehensive approach that considers various factors, including age, gender, calorie deficit, sleep, medications, medical conditions, genetics, and a history of yo-yo dieting. While some of these factors may be beyond our control, many others can be influenced through lifestyle changes and a commitment to a healthier lifestyle. Don’t let these challenges discourage you from pursuing your weight loss goals. Instead, value the opportunity to invest in your well-being and get on a transformative journey with the guidance of professionals who understand the intricacies of weight management.
Become a member today and let our expert trainers and nutritionists work closely with you to create a balanced plan that addresses your specific circumstances, ensuring a safe and sustainable approach to shedding those unwanted pounds.
Take the first step towards a slimmer, healthier you by securing membership at Angelo Anestis Aquatic Centre today.
