Weight Gain and Weight Loss Explained
Introduction
Maintaining a healthy body weight is a common struggle for many people. Several factors can contribute to weight gain, but the most prevalent ones are ultra-processed foods and lack of movement. These two lifestyle choices have become so widespread that obesity has become one of the world's leading causes of health problems.
Hormones and Weight Management
Although genetics may play a role in weight management, environment, and behavior take precedence. Knowing what happens to your body when you diet is essential to understanding how to make changes to lose weight better.
Dieting can lead to hormonal changes in the body, most notably in ghrelin, a hormone that tells your brain when you are hungry. When the body senses starvation, it will increase levels of this hormone to stimulate appetite. As a result, the sensation of hunger will become more intense and persistent as your calorie intake decreases.
The Importance of Protein
In addition to understanding the effects of hormones on weight management, it is crucial to understand the importance of protein for building and preserving muscle tissue. Protein is essential for maintaining a healthy body composition, as it helps to replace lost lean body mass with lean muscle. To lose weight effectively and healthily, one should strive to consume enough high-quality proteins. Protein also helps with satiety—feeling full and satisfied after a meal.
There is something called the thermic effect of food, meaning that the body needs more energy to digest it. Protein has the highest thermic effect of all food, making it even more beneficial for weight loss.
Learn more about protein with our: “Ultimate Protein Guide”!
The Calorie Equation
Achieving a healthy weight also requires understanding how the calorie equation works. In essence, the number of calories consumed should be lower than those burned to lose weight. When calculating daily caloric needs, it is important to consider your metabolic rate and physical activity level to determine how much you should eat to lose weight.
Losing weight the right way
There are a few ways how you can get started on your weight loss journey:
Count your calories: This is the most effective way to track your calorie intake and ensure you eat enough but not too much. Remember, the most important requirement for losing weight is a caloric deficit.
Make exercise/movement a part of your daily routine: Exercise helps to burn extra calories and keep muscles strong, which can help with weight loss. Exercise also improves your metabolic health as it helps you better control your blood sugar levels. Keeping a high daily step count will help you burn another 150-250 calories daily, making it easier for you to achieve a caloric deficit.
Drink plenty of water: Being dehydrated negatively impacts your performance and brain function, leading to fatigue and confusion. Drinking enough water throughout the day is essential to staying hydrated and energized and ensuring your weight loss journey goes smoothly.
Get enough sleep: Getting a good night's sleep can help regulate your hormones, promoting weight loss. Lack of sleep leads to an increase in the hormone ghrelin, which can lead to increased hunger and cravings.
Find a nutrition coach: A nutrition coach is an invaluable resource for anyone looking to lose weight. They will help you develop a plan tailored to your needs and guide you on what foods are best for your goals. Nutrition coaches can also help you stay motivated and accountable during your weight loss journey.
Common questions and answers related to nutrition & nutrition coaching
Do artificial sweeteners make me gain weight?
Artificial sweeteners are either 0 or extremely low in calories and do not make you gain weight. Not a single food by itself is not responsible for gaining weight, as weight gain is fully dependent on being in a caloric surplus, which means consuming more calories than you burn. However, the impact artificial sweeteners might have on your brain signaling pathways might hurt your palate and cravings, which can then lead to the overconsumption of calories from other food sources that are calorically dense.
What is the difference between a nutrition coach and a nutritionist?
A nutrition coach has a certificate from a nutrition course or a degree from higher education. However, a nutritionist will have a minimum of a bachelor's degree in nutrition and/or dietetics. A nutrition coach will help you develop a meal plan, teach you about portion sizes and food choices, and offer guidance on the importance of different macronutrient ratios for weight loss. On the other hand, a nutritionist can also provide medical counseling (medical nutrition therapy) and advice on improving overall health.
Do you cover sports nutrition as well?
Yes, at Fortius Dubai, we do work with athletes, from football players to marathon runners. Our sports nutrition plans will help you optimize your performance for training and competitions.
Conclusion:
By understanding how the body works when dieting and the importance of protein and calorie equations in weight management, individuals can make better lifestyle choices to reach their goals. With dedication and hard work, anyone can make the necessary changes to achieve their desired body weight.
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