Losing Extra Kilos Doesn’t Have to be Stressful
Festive Gains: The Reality
Festive periods can make us gain up to 0.9kg, according to research. On average, people put on between 0.4kg and 1kg every year, and the holidays certainly don’t help. Researchers at the UK’s Loughborough University estimate that festive periods can make us gain up to 0.9kg – which may seem insignificant but, over 10 years, are enough to tip many of us into being overweight or even obese.
The Science of Weight Loss
To lose weight, you either need to eat less or move more. But in concrete terms, how many calories do you need to cut from your daily intake to achieve this? Less than is commonly imagined, as Alexandra Cremona, a professor at the University of Limerick, Ireland, explained in an article published on The Conversation.
To create a calorie deficit, you need to determine your total daily energy expenditure. This takes into account your basal metabolic rate, which corresponds to the calories required to maintain vital functions at rest, as well as the calories burned through physical activity.
Gradual Changes for Lasting Results
Reducing your calorie intake by 500 to 1,000 a day can result in a loss of around 0.5kg a week. However, studies indicate that a more moderate deficit of 100 to 200 calories a day can also promote lasting weight loss. So, it’s perfectly possible to change your diet gradually, without having to restrict yourself drastically.
The Human Body’s Response to Caloric Restriction
The human body is more than just a calorie machine. When faced with caloric restriction, it adapts by slowing its basal metabolic rate, a mechanism known as adaptive thermogenesis. This biological response, designed to conserve energy, can lead to a plateau in weight loss, despite sustained efforts.
Hormones also play a key role in this process. Leptin, responsible for regulating satiety, decreases when food is restricted, while ghrelin, the hunger hormone, increases, making it harder to manage cravings.
Preserving Muscle Mass and Stabilizing Metabolism
In addition, hormonal fluctuations, such as a drop in thyroid hormones or a rise in cortisol, can slow down weight loss and, paradoxically, encourage fat storage.
Fortunately, it is possible to limit the body’s adaptive mechanisms. One key is to preserve muscle mass through resistance training and a protein-rich diet, since muscles consume more calories at rest than fat tissue.
Practical Tips for Weight Loss
For those who prefer not to count calories, there are simple alternatives such as portion control, choosing lower-calorie foods, drinking more water to promote fullness, or experimenting with intermittent fasting – limiting meals to specific times, enabling the body to better manage its energy intake.
Conclusion
So, there’s no need to turn your diet upside down to shed the kgs gained over the holidays; rather, it’s better to make gradual adjustments to help maintain your efforts over the long term and avoid the yo-yo effect while getting back into shape.
FAQs
- How much weight can I expect to lose per week?
You can expect to lose around 0.5kg a week by reducing your calorie intake by 500 to 1,000 a day. - What is the best way to lose weight?
Gradual changes, such as reducing your calorie intake by 200 to 300 calories a day, can promote lasting weight loss. - How can I stabilize my metabolism?
Preserving muscle mass through resistance training and a protein-rich diet can help stabilize your metabolism. - What are some simple ways to lose weight?
Portion control, choosing lower-calorie foods, drinking more water, and intermittent fasting are some simple ways to promote weight loss.