THE TRUTH BEHIND WEIGHT LOSS
Let’s face it. The idea that weight loss is a one size fits all type formula isn’t always true. Scientifically, yes, the formula calories in < calories out will, or SHOULD, yield weight loss. BUT the unfortunate truth is that it doesn’t always result in weight reduction.
For those of you who are unfamiliar with the equation referenced above, let me explain. The idea is if we consume the SAME amount of energy, aka FOOD, that we burn throughout the day (workouts, BMR, etc.), there will be NO change in weight, & you will be in weight MAINTANENCE. If you consume MORE energy than you burn, you will GAIN weight. AND everyone’s favorite, if you consume LESS than what you burn, you will LOSE weight. Pretty simple, huh?
Here is the contraindication of the formula. It does hold true & works, HOWEVER, at a certain point in weight loss, your body will begin to adapt to the lowered caloric intake. When your body notices that it is working hard, BUT, you aren’t giving it enough fuel/energy/food, the body will slow down how fast & efficient it works (aka metabolism) to match the fuel amount that you provide it. At this stage, your body has established a NEW normal & if you are following the formula above, you would have to reduce your intake AGAIN & AGAIN to create that deficit. Before you know it, your intake will have been reduced by so much, your body will enter into starvation mode. That within itself is a completely different topic that we will discuss later.
Another factor to consider is the simple fact that a calorie is NOT a calorie. What does this mean? A 300 calorie salad is not the same as a 300 calorie bag of chips. They both provide the same amount of calories, however, the source of the calorie varies. Meaning, the salad is providing carbohydrates, protein, & little fat, in addition to vitamins & minerals. In comparison, the chips provide mostly carbohydrates & fat, with minimum vitamins & minerals. So although you may eat a certain amount of calories & choose whatever you want to eat, your body may lack important micronutrients. When the body lacks micronutrients, metabolism, energy, sleep, hunger, mood, etc., are ALL effected. Therefore, focusing on just the caloric number will not always yield weight loss.
Other factors that influence weight loss outside of calories in/calories out are listed below:
pre-existing health conditions
menopause
hormonal imbalance
genetics
lifestyle factors
& many more….
Given all of this information, it is so important to work with a healthcare professional, if needed. Weight loss is not as simple as many imply. Working with a Registered Dietitian, all aspects of weight loss are taken into consideration. With these findings, a personalized & custom plan is developed for YOU to help achieve your weight loss goals. This eliminates the unnecessary “dieting”, weight loss pills, theories, & myths.
Earnestine Jackson, MS, RDN, LD