Skip to content 
Weight loss is a complex process that requires a deep understanding of the body and the factors that can influence it. To lose weight effectively and sustainably, you need to understand the following principles.
1. Energy In and Energy Out
This is the most fundamental principle of weight loss. The body needs to consume fewer calories than it expends, forcing it to use stored energy in fat tissues to fuel activities, thus reducing fat mass and achieving weight loss. Some factors can impact to the calories consumption such as basal metabolic rate, daily calories intake,… Know these body metrics can help plan well for the energy in and out.
Basal Metabolic Rate (BMR)
The Basal Metabolic Rate (BMR) is a crucial measure of energy expenditure, which represents the minimum energy needed to maintain basic life functions at rest, such as body temperature regulation and organ function (heart, liver, kidneys, etc.).
BMR is influenced by several factors:
- Gender
- Age
- Height
- Weight
- Muscle mass
- Genetic factors
- Physical activity
Calculating Daily Caloric Needs
Once you know your BMR (estimated using the Harris-Benedict equation), you can calculate the calories burned through daily activities based on your lifestyle:
- Sedentary: BMR x 1.2 (little or no exercise)
- Light Activity: BMR x 1.375 (light exercise 1-3 days/week)
- Moderate Activity: BMR x 1.55 (moderate exercise 3-5 days/week)
- Active: BMR x 1.725 (intense exercise 6-7 days/week)
- Very Active: BMR x 1.9 (very intense exercise daily or physical job)
For quick calculate your BMI, Daily Calories Intake,… access these free tools: Fitness Calculator
2. Nutrient Quality Matters
While reducing calorie intake is important, the quality of those calories is equally crucial. Focus on eating nutrient-dense foods such as vegetables, nuts, and complete proteins, while limiting the intake of sugar and saturated fats. Understanding the role of different nutrients in the body and how they affect weight loss is vital.
3. Importance of Good Sleep
Many studies have shown that lack of sleep can lead to weight gain. Insufficient sleep increases the production of ghrelin (the “hunger hormone”), making you feel hungrier, and decreases leptin (the “satiety hormone”), reducing the feeling of fullness after eating.
For example, staying up late to watch movies can increase ghrelin levels, making you feel hungry. Conversely, low leptin levels can leave you feeling unsatisfied after meals. Understanding these effects can help you adjust your sleep habits, improve your quality of life, and control your weight more effectively.
You can continue explore what happens in our bodies when sleep in this article.
4. Stress Can Cause Weight Gain
Stress can increase the production of cortisol, a hormone that can lead to weight gain. Additionally, stress can make you eat more and exercise less. Recognizing and managing stress in daily life can help you better control your weight.
5. Physical Activity Is Important
Exercise not only helps burn calories but also improves cardiovascular health, reduces stress, and increases strength. Understanding the necessary level of physical activity for weight loss can help you build an appropriate exercise program.
Summary
By understanding and applying these principles, you can create an effective and sustainable weight loss plan. Remember that there is no quick fix for weight loss; it is a journey that requires persistence and continuous effort. Mastering these principles will not only help you lose weight but also maintain it long-term. By combining them with a healthy lifestyle, you can create a solid foundation for your health and happiness.
Further Reading and resources
For more in-depth information and resources, consider the following:
