Carlos Solis
Gaby
Society often judges individuals for their body size. However, body weight is influenced by a complex interplay of genetic, biological, environmental, and socio-economic factors.
This was highlighted by Rachel Woods, a senior lecturer in physiology at the University of Lincoln (UK) and a nutrition expert. She shared five truths that anyone looking to lose weight should know.
Intentional Weight Loss Contradicts Our Biology
Even when weight loss methods are successful, the results are often short-lived. Research shows that most people who lose weight eventually regain it. The likelihood of someone reaching and maintaining their ideal ‘normal’ weight is extremely low.
Part of this is due to our bodies resisting the loss of excess pounds. This process is known as metabolic adaptation: when we reduce energy intake and lose weight, our metabolism slows down, and levels of hunger hormones like ghrelin increase, prompting us to eat more and regain weight.
This biological response is rooted in our evolutionary past, when storing calories helped people survive periods of famine. Today, in a world where high-calorie, ultra-processed foods are readily available, we easily gain weight that is difficult to shed.
But this issue is not a personal failure; it is a predictable physiological response.
It’s Not About Willpower
Some people find it relatively easy to maintain a stable weight, while others struggle. The issue is not solely about willpower.
Many factors influence body weight. Genetics, for instance, plays a significant role in determining the rate of calorie burning, the intensity of hunger, and feelings of fullness after meals. Some of us are genetically predisposed to stronger hunger or cravings for high-calorie foods, which makes losing weight harder.
Environmental and social factors are also crucial. Access to time and money for preparing healthy meals, an active lifestyle, and quality sleep are all vital. However, not everyone has equal access to these resources.
By viewing weight as solely a matter of self-control, we contribute to stigma. This stigma can lead to feelings of shame and alienation, exacerbating mental-health problems, lowering self-esteem, and hindering the development of healthy habits.
Calories Aren’t Everything
Counting calories is a standard weight loss strategy. While creating a calorie deficit is theoretically necessary for shedding excess pounds, the reality is much more complex.
First, the calorie counts listed on food labels are approximate. Additionally, the amount of energy we absorb from food can vary depending on how it is prepared, how we digest it, and the composition of our gut microbiota.
Our bodies respond to different foods in different ways. A cookie and a boiled egg may contain roughly the same number of calories, but they affect hunger, digestion, and energy levels in entirely different ways. A cookie can cause a sharp spike in blood sugar followed by a rapid drop, while an egg provides lasting satiety and more nutritional value.
These misconceptions have led to trendy diets that involve consuming only shakes or eliminating entire food groups. Such diets may help reduce weight temporarily, but those results are rarely sustainable. Moreover, that weight loss often comes at the expense of essential nutrients.
A more effective approach focuses on long-term changes. Achieve this by eating healthy foods, reducing takeout meals, and limiting alcohol consumption. Developing new habits will support gradual weight loss.
Exercise Doesn’t Always Lead to Weight Loss
Many believe, “The more I work out, the more weight I lose.” But science shows that the reality is much more complicated.
Our bodies are very good at conserving energy. After an intense workout, we may unconsciously move less for the rest of the day or, feeling very hungry, overeat and compensate for the calories burned.
Research has shown that total daily energy expenditure does not always increase with higher physical activity. On the contrary, the body can adapt by reducing energy expenditure for other needs. This makes weight loss through exercise a more challenging task than many expect.
Yet even if the scale doesn’t budge, exercise remains one of the most powerful tools for improving health and quality of life.
You Don’t Always Need to Lose Weight to Improve Health
Intentional weight loss can reduce the risk of heart disease and certain types of cancer. However, researchers have found that even without weight loss, improving diet and increasing activity can significantly enhance health. Specifically, these changes can lower cholesterol, blood pressure, and blood sugar levels, and improve insulin sensitivity.
So, if you’re not seeing positive changes on the scale, focus on changing your behavior. Rachel Woods advised: Eat nutritious foods, stay active, get enough sleep, and manage stress.
Photo: pexels.com
