Weight loss happens when you consistently consume fewer calories than you burn each day. Conversely, weight gain happens when you consistently eat more calories than you burn. Any food or drink you consume that has calories counts towards your overall calorie intake. However, the amount of calories you burn each day, known as energy or calorie expenditure, is a little more complicated. Briefly; If you want to lose weight, you must create a negative calorie balance by consuming fewer calories than you burn or by burning more calories with increased activity.
FACTORS AFFECTING WEIGHT LOSS
Several factors affect the rate at which you lose weight, although many of them are out of your control. Because women typically have a higher fat to muscle ratio than men, they have 5-10% lower ratios than men of the same height.
One of the many bodily changes that occur with aging is changes in body composition. Fat mass increases and muscle mass decreases.
To lose weight, you must create a negative calorie balance. The extent of this calorie deficit affects how quickly you lose weight.
For example, consuming 500 fewer calories per day for 8 weeks will likely result in more weight loss than consuming 200 fewer calories per day. However, make sure you don’t increase your calorie deficit too much.
THE IMPORTANCE OF SLEEP IN WEIGHT LOSS
Sleep tends to be an overlooked but important component of weight loss. Chronic insomnia can significantly hinder weight loss and your rate of weight loss. It turns out that just one night of sleep deprivation increases your cravings for high-calorie, low-nutrient foods like cookies, muffins, sugary drinks, and chips.
Those who slept 5.5 hours lost 55% less body fat and 60% more lean body mass than those who slept 8.5 hours per night. As a result, chronic sleep deprivation is strongly linked to type 2 diabetes, obesity, heart disease and some cancers.
WHY DIETS FAIL…
You don’t have to push yourself to lose weight. The most important thing to consider in this process is to lose weight by adhering to a healthy, low-calorie eating pattern.
However, following a very low-calorie diet for a long time is difficult for many people and this is the reason why most diets fail.
To increase your chances of success, reduce your calorie intake only moderately, personalizing your diet according to your preferences and health. Working with an expert dietitian will also help you lose weight effectively and healthily.
While weight loss may occur faster at the start of a program, experts say it’s the healthiest way to lose 1 to 1 and a half pounds per week.
Also, remember that losing weight is not a linear process. Some weeks you may lose more, other weeks you may lose less or not at all.
So don’t be discouraged if your weight loss slows or stays steady for a few days.