With an estimated 2.1 billion overweight or obese people globally, losing weight is becoming a necessity for many.
Weight loss has also become about more than just how we look in the mirror. We are all becoming increasingly aware of the frightening health implications associated with obesity, which include type-2 diabetes, high blood pressure, heart disease, strokes as well as certain types of cancer, to name a few.
Energy balance theory
With so many eating plans out there, it can be difficult to know which plan to follow and which will deliver the best results.
The truth is that, although it can be quite a challenge and takes time, the theory behind losing weight is not complicated. For most of us, it’s a simple equation of energy in versus energy out.
Basically, energy, with regards to food intake, is another word for calories. Dr Rosetta Guidozzi, a General Practitioner from Johannesburg with a special interest in weight loss, says that energy balance is the number of calories consumed versus the calories burnt off or utilised by the body.
What you eat and drink is energy in and what you burn through physical activity is energy out.
“Too many in and not enough used up will equate to weight gain,” states Guidozzi.
In weight control, the “balancing act” means taking in only as much food and drink as you need to fuel your body’s basic functions, the activities of daily living, and exercise.
Dr Guidozzi says that the body requires calories while at rest and during movement. “Exercise is very important and should be at least 30 minutes per day, equivalent to a brisk walk. The more we move, the more calories we utilise,” she says.
Creating a negative balance
Basically, if you take in more calories than you burn, you are likely to gain weight. But if you burn more calories that you take in, you should be able to lose weight.
Dr Guidozzi says that knowing how many calories to consume can be calculated using certain models, apps or calorie calculators which consider your age, height and gender6.
On average and within a healthy, balanced diet, a woman needs about 2 000 calories per day (8,400 kilojoules) to maintain her weight.
According to the website Healthline, in order to lose approximately half a kilogram a week, a woman needs to consumer about 1,500 calories a day.
Once again, this is very dependent on factors such as age, metabolism and physical activity levels, among other factors.
Consider meal composition
Reducing calories is one thing, but it’s also important to consider what foods you eat and not to starve yourself. Though this may work for some people, many people end up hungry and eventually give up on their weight loss attempt.
Healthcare practitioners such as Dr Guidozzi would generally recommend that you make a few permanent changes to help you maintain a calorie deficit in the long term, without feeling starved.
Dr Guidozzi also warns that once calories have been reduced in comparison to what was previously consumed, this new amount must be adhered to. She says you cannot return to your previous calorie intake without regaining weight.
Metabolism matters
Generally, in healthy patients, studies have shown that a slow metabolism is no longer a viable excuse for being overweight.
Scientifically, studies have shown that people’s metabolic rates tend to fall within about 5% of each other. Studies have also show that overweight people can underestimate calorie consumption and overestimate how much exercise they get by an alarming 50%.
“Generally speaking, both calorie reduction and increased exercise go hand in hand and must be continued as such,” stresses Dr Guidozzi, who says that there is no one true diet or one-size-fits-all approach to weight management, and healthy lifestyle changes need to be life long6.
“The changes made are forever, whereas a diet often implies a short-term adjustment,” she says.
“If someone wants to weigh less, they need to consume less and exercise more than before and keep this change permanently.”
Handle those hunger pangs
Some people who are trying to lose weight might feel that their hunger is just too much, especially at the start of a weight-loss journey when they have been used to a certain number of calories which they are now reducing.
These people might benefit from a prescription medication which, together with these types of lifestyle adjustments and change in food intake, can help kickstart weight loss, or can help someone get back on track. If you are worried about your weight, speak to your doctor for advice about how to lose or manage your weight.
Go to www.ilivelite.co.za for more information.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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