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The Deceptively Simple Math of Weight Loss
Nutrition | August 11, 2014
Weight loss is often presented in the media and elsewhere as a dizzying and complex endeavor requiring nothing short of witchcraft to accomplish. Thousands upon thousands of fad diets and trendy exercise regimens crowd the fitness landscape and new ones continue to pop up with each passing day.
Weight loss is, in fact, a very simple formula. Not simple to accomplish – the current obesity epidemic in America and elsewhere is testament to that – but the actual formula for weight loss is very basic math. You have to consistently consume less calories than your body requires and/or burn the necessary calories through exercise to create a caloric deficit. Then and only then will you lose weight, get in shape, burn fat, etc. For example, if I know for certain that my body requires 2000 calories a day to function, then I ought to consume 1500 calories or less over a sustained period of time to shed weight. While this strategy is as proven as gravity, it may cause a significant decrease in energy so it’s better to start with 250 calories less and then burn additional calories by working out to accelerate the process. You can always decrease your caloric intake if you’re not seeing any progress within 10 days, or simply increase the volume of exercise.
There is no mystery to calories. They are simply units of energy that our bodies use to live and function. If our body does not receive the necessary amount of energy (that is, calories), it will access stored energy in the form of fat and sometimes muscle (depending on how significant the caloric deficit is and for how long) and use these to provide energy for the body. This, in turn, causes weight loss if done consistently and for a long enough period of time.
Television offers a great example of this in the form of the reality show, ‘Survivor.’ All the contestants are required to live on an island with little to no access to food and are, consequently, forced to survive off the land. Since food is scarce and hard to find, this creates a sudden calorie deficit in the contestants who, in turn, shed a considerable amount of weight over the course of the show. While this is an extreme example, it does get rid of a lot of the smoke and mirrors attached to weight loss.
Sounds simple, right? Of course it’s not. Many people struggle with weight loss mainly because it requires a great deal of discipline and work. Also, our frustrations and emotions cloud our perceptions and keep us from progressing as fast as we would like to. Even worse, sometimes our judgments of ourselves sabotage our hard work at the gym or in the kitchen.
The basic formula for weight loss is not at all complicated, it’s just a simple math. That said, it is still very important to realize that there is a difference between weight loss, and healthy weight loss. Just because you eat only 1200 calories of pizza and fries a day, doesn’t mean you’re doing yourself a favor. Healthy weight loss can be achieved by eating healthy foods in the right amounts, combined with healthy amount of exercise.
If you’re struggling with your weight, keep at it. Challenge yourself, believe in yourself and don’t give up. Fitness and wellbeing are a part of who you are, not some silly trend or fad.
Best,
Z.
Private Member |
I think Zuzana is right in the sense that yes, you can gain weight if you eat too many avocados, too many nuts, too much of anything even if it is a whole food. Conversely, you can lose weight by eating less of everything. But, she does point out the difference between weight loss and healthy weight loss. I know so many people who eat 1200 calories of lean cuisines (gross) and Baked Lays and lose weight but feel like crap all the time and can’t sustain it. If one is consistently making healthy choices, eating good fats and proteins and fruit/veggies, then maintaining a healthy weight shouldn’t be a problem for most people. We may not look like Zuzana, but we shouldn’t be fat either if eating well. Zuzka, I wish you would rephrase this as fat loss, not weight loss. Many people only have weight loss as a goal, when losing fat while maintaining lean muscle, although a longer process, usually yields better results xoxo
Private Member |
Zuzka, your body is proof positive that you know what you are doing when it comes to diet and maintaining a lean shape. You have changed the shape of your figure many times over the years with diet and exercise. I am always suprised to see how your figure changes from time to time. But I know this can happen by making changes to diet in particular and exercise.
We all have problem areas as women where we store more fat and where the fat is more resistant to being released due to hormones, genes etc.. And we need your help with this:) You have managed to conquer your problem areas:)
Private Member |
I have read up on the ketogenic diet and it sounds appealing but so completely counter to everything I’ve ever learned about healthy eating and getting lean, and in particular I would worry about my cholesterol. Zuzka, I would like to hear the macros that you aim for; in other words, what are your objectives in terms of calories, fat%, protein%, and carb%?
Private Member |
I have a question regarding the ketogenic diet: Is it mostly for lean people who have no fat in their body to burn or is it for anyone??? After reading some articles on the web I am not convinced that it is for someone who has some body fat to burn…
Private Member |
Hi Lada, the ketogenic diet is actually for people that need to shed fat. The best diet for obese people as well, because what you’re basically doing is putting your body into ketosis which is a state at which your body starts to burn fat for fuel instead of carbs. Whenever your body gets depleted of stored sugar it starts to reach for the fat deposits and feeding your body the extra fat speeds up the process. The ketogenic diet has all kinds of health benefits and it’s been mainly used to cure children with epilepsy.
Private Member |
My post and others were removed. Why?
Private Member |
Classic picture Zuzka! & eating healthy.
Now that I am exercising hard, fruit takes on a new meaning. Like being a kid again!
When hungry *again* at night, I have an orange before I go to sleep. Feel hydrated and content and sleep well.
Private Member |
Very well said Zuzka! 😀
I always refer to Lyle McDonald when i have questions regarding nutrition and the keto diet – the way I see it, he is the one who understands it the most, and has all the materials and articles to back it up!! 🙂
Still, sometimes I enjoy eating my nutella – and sometimes, I make my own at home – but all I’m saying is, I like the 80-20 approach to my diet – and some treats here and there just help me keep my diet habits – and maintaining my health on the long run