how weight loss works ?

This is the question asked maximum times to google on weight loss. So thought of answering this. People try many things to achieve their weight loss goal. For example first is, I believe, starting workouts, then many popular fad diets, then comes eating less and skipping meals, avoiding calories at any cost and many more. But does it work? And even if it helps to shed few pounds from body, is it healthy?

So to understand this, let us first find out what causes unwanted weight gain at first place? Weight gain is a function of many things that happen in body simultaneously. You can say weight gain is a function of hormonal function, calorie surplus, water retention, stress level. People normally over simplify it as calorie surplus. This notion originates from the equation Energy stored (fat) = Energy In – Energy out. That is the stored fat in body is only dependent on amount of energy we consume in form of food minus the amount of calorie we burn. And normally exercising is linked to burning calories. But friends, prima facie it may sound quite true but it’s a complete fallacy. Because mathematically its correct but practically its not true as we can not control ‘Energy in’ and ‘Energy out’ so simply.

Our body is more complex than we think. It has it own way of functioning. Let us see what are the important hormonal functions that causes obesity. The fat storage in our body is lot dependent on insulin level in our body. Higher the level of insulin higher the conversion of energy into fat. In turn Insulin levels in our body depends on many factors. Important among those are our carbohydrate intake and stress level. Higher stress raises cortisol (stress hormone) level in our body and that in turn pushes pancreas to produce more insulin. Then again improper sleep raises cortisol level and again triggers same insulin cycle. Higher cortisol also causes craving and thus triggering emotional eating. Improper sleep also causes higher levels of hunger hormone ‘Ghrelin’ and triggers overeating triggering same insulin cycle. So to un-gain weight (read weight loss) you need to reverse these hormonal function. In siple words eating well (low carbohydrate and proper protein with sufficient micro nutrients and fibre), sleeping well and thinking well all three are very important.

Ideal weight = Eat well + Sleep well  + think well.

Now lets see how exercise fits in into the equation. Normally people do exercise with an intention to burn more calories so that ‘Energy Out’ can be increased and thus reduced fat storage. But friends again it’s a fallacy. The ‘Energy out’ part of the equation is very less dependent on exercise. Actually total physical activity (including exercise) forms only 20% of ‘Energy Out’. It can be increased only to an extent by 5-10% by doing exercising heavily. First of all its not healthy to that heavy exercise (athletic goals are a different story) and then its not sustainable also. Even heavy workouts does not affect ‘Energy Out’ materially. The major portion comes from BMR. It’s the internal chemical react

ions and spontaneous movements that consumes the major part of energy. However exercising has many benefits which helps in being healthy and weight loss. It boosts your BMR, improves hormonal function, improves sleep, reduces stress level, builds muscles, and also burns calorie to an extent. So friends exercise well to be healthy not to burn calories…!            

Water plays a very important role in your body weight. 50-60% of our body is made of water. Any extra retention of water in body can cause higher body weight. Body retains more water (not healthy) due to higher sodium intake, lack of water intake causing dehydration, lack of exercise. Higher water retention in body can cause 1-2 kg increase in weight. Higher sodium intake can increase the weight very fast.

To conclude its simple. Lets not make it complex. You just need to eat well, sleep well, drink well, think well and exercise well for a healthy body.