Healthy Weight Loss

Healthy Weight Loss
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Weight loss solutions are everywhere – diet programs, diet pills, the latest ab machine from an Infomercial. But the results of these solutions are generally either minimal or short-lived. Studies show that up to 90% of people who lose weight by dieting gain it all back within 4 years. So why is this happening?

The general view on weight loss is an equation based on calories: Weight loss = Calories burnt > Calories consumed OR Weight loss = Calories consumed < Calories burnt.

So how do you burn calories? There are 3 ways in which your body expends energy: your metabolism, thermogenesis and exercise.

1. Metabolism
   Metabolism is the process by which your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and drinks are combined with oxygen to release the energy your body needs to function. Even when you're resting, your body needs energy for all its other important functions, such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells.

   The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate (BMR). Your basal metabolic rate counts for approximately 60-75% of your daily calorie burn. Your BMR is affected by many different factors including your size, age, sex, the times and types of foods you eat, your psychological state, the type of exercise you do, the amount of muscle in your body, your hydration levels etc. As the biggest calorie burner, a small increase in your BMR can mean a big difference in weight loss results.

2. Thermogenesis
   Your body uses energy to digest, transport and store the food you consume. These processes count for about 10% of the total calorie burn (this percentage varies only a small amount).
3. Exercise
   Your physical activity counts for the remainder of calorie burn. So whilst important in facilitating weight loss, exercise is only one player in the team. Generally, people place too much importance on exercise for calorie burning, but they need to think also about their metabolism. Certain types of exercise can play a role in increasing your metabolic rate so you can burn calories whilst you exercise, and also whilst you are doing absolutely nothing. That is the joy of increasing your metabolism.

So what about your calorie intake?

Many people are of the view that if they just eat less then they will lose weight. Indeed, many weight loss programs are based on this presumption – see the many diet shakes, Weight Watchers, food delivery systems etc. This may get results in the short term, but generally it doesn't last. Calorie restriction has been linked to a reduction in your BMR (the most important fat burner!). So even though you may get short-term weight loss, it will be more difficult to keep the weight off.

(Note also that if you don't eat enough, your body can go into starvation mode where it panics and holds onto fat. For women, it's generally not safe to go under 1200 calories a day, and for men it's best not to go under 1500.)

Notwithstanding the above, diet plays a very important part in how your body works. The right balance of calories, in conjunction with exercise and other methods of increasing your metabolism, can help you lose weight.

Healthy weight Loss
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