Most people, at one time or another, have tried to lose weight, or at least contemplated the idea. However, failure and/or surrender are all-too-common occurrences. This is especially true in the case of those who follow fad diets, push too hard, or start without a plan or previous knowledge of the matter. It has become apparent that at least a basic understanding of the concept of weight loss is crucial in facing this challenge.
For weight loss to occur, the following statement must be true: calories burned > calories consumed. [i] One pound of fat is equivalent to approximately 3500 calories. Therefore if you were to create a deficit of 3500 calories/week, you could effectively lose one pound of fat/week. There are two basic ways to create this deficit: first, by consumption of a lesser amount of calories, and second, by burning a greater amount of calories. Ideally, you want to apply a combination of the two, of course, without becoming extremists.
It is important to become familiar with the caloric content of foods and drinks in order to be able to understand appropriate portions, optimal time for consumption, and to be able to modify your diet. Diets are not one size fits all. Every person is different and has different tastes. Therefore, the first step is to get an idea of your current diet structure and the amount of calories you are currently consuming. It may be necessary to keep an honest journal/log for a couple of days in order to identify where changes can be made. The ultimate goal is to spend your calories wisely.
A well-structured diet not only helps you to consume fewer calories, but it also helps you to burn more calories. How so? Metabolism can be increased by eating at regular intervals throughout the day. This means no meal-skipping. Aim for 5-7 meals a day at 2-3 hour intervals, i.e. breakfast, snack, lunch, snack, dinner. This change alone will have a significant impact on your metabolism, and is exactly why starvation ultimately sabotages one’s weight loss goals. Aside from aiding your metabolism, more frequent meals will help you to resist the urge to binge due to hunger. When you’re not hungry, you are more likely to make wise food choices.
Another often overlooked factor is the importance of drinking plenty of water. Metabolic reactions cannot occur without water, so you must be sure to provide your body with a constant supply. Especially if you are going to submit yourself to an exercise regimen, the body needs water in order to be able to support the movement of nutrients, lactic acid, and the repair of tissues. Furthermore, many people eat thinking they’re hungry when, in fact, they are thirsty. Making sure you keep yourself hydrated will prevent you from consuming those unnecessary calories.
Finally, a discussion on weight loss is incomplete without addressing exercise. Essentially, this can be categorized as weight training or cardio. (Note: these two categories are not exclusive). It is important to do BOTH. Why? Cardio does a good job of using up stored energy, therefore increasing fat loss, but does not generally build muscle. Weight training builds muscle and endurance, but does not generally burn calories as quickly as cardio. A balance of the two will create optimal results. Muscle gains will increase your metabolism long-term because it takes more energy to sustain muscle than fat. Think of it as a continual burn. Also, it adds desired balance to your muscles, creating not just a smaller version of you, but a well-built and defined version of you. Cardio will greatly assist you in burning calories more quickly. Steady-state cardio is what most people think of when cardio is mentioned. However, incorporating interval training is more effective. Interval training simply requires that you integrate different levels of intensity into one workout. If done correctly, this will help you to avoid plateaus, and will even create an afterburn. Just as with the modifying your diet, you need to look at your current level of activity and gradually modify it and move up from there.
Don’t be afraid to get help from those who are experienced in these areas and do your own research. After all, this is your battle. But remember, it doesn’t have to be boring or agonizing; you are much more likely to stick with something you enjoy. Take the points aforementioned and apply them to your individual situation, moving at a reasonable pace for yourself. Weight loss and maintenance requires a gradual change in lifestyle, not just a “quick fix”. In time, you will be able to see the healthful benefits and enjoy the internal and external rewards of taking care of the one and only body you have.
[i] A calorie is a measure of the energy released by food once in the body. This energy is contained in the macronutrients carbohydrates, proteins, and fats, if unused, can be stored, or in some cases, discarded. (Alcohol is also a source of calories). Carbohydrates, used mainly as a source of short-term energy, contain 4 cals/g and can be stored as glycogen. Once glycogen stores are full, they are converted into and stored as fat. Protein also contains 4 cals/g and is used, among many other things, to build and repair tissues, including muscles. Unused proteins can be eliminated through urine or converted into and stored as fat. Fat contains 9 cals/g and is used mainly as a long-term energy source. It also stores fat-soluble vitamins and is used as starting material for hormones and cell membranes. If not used immediately, it gets stored as, well, fat. It is essential to consume a balance of these macronutrients in order for our bodies to function optimally.
