When it comes to losing weight, you want to achieve your goal as soon as possible. You spend most of your time in rigorous workouts at the gym to get rid of love handles, but this is not how you are about to lose weight. What you feel about what you do is equally important for being an overall fit.
It is essential to set realistic expectations to shed pounds. You all want to lose a couple of pounds every month, but various factors affect how long it can take you to accomplish your goal. Before you know those factors, you should know how weight loss happens.
Weight loss = calories burnt > calories consumed
Every food or beverage has calories counts, and they decide the overall intake of calories. It is undoubtedly complicated. For instance, if you are consuming frozen food, you can choose to pick that consists of fewer calories stated on the label, but that may not reveal true information.
Food manufacturing companies are not bound to disclose all details about calories, fat, etc., including ingredients in it. Further, most of the time, you may not know what food consists of how many calories.
If you want to lose weight, you will have to cut back on calories, but at the same time, you need to burn as many calories as possible.
Three ways calories are burnt
Calorie expenditure consists of three major components.
- Resting metabolic rate refers the total number of calories you burnt while resting. It supports breathing, organ functioning, circulating blood, and the like.
- Similarly, some calories you need to digest food and absorb nutrients. This is called the thermic effect of food, and calories you burn during physical activities are known as the thermic effect of activity.
Factors that can affect your weight loss
Here are the factors responsible for affecting your weight loss goal.
The Fat-to-muscle ratio plays a paramount role in maintaining overall weight loss. The greater the fat, the longer it will take to trim down.
Women are more likely to have greater fat than men, and hence they can take a longer time to shed the same amount of fat than men of the same height.
Due to the higher fat-to-muscle ratio, women are more likely to burn 5 to 10% fewer calories than men, especially when they are resting.
Ageing is one of the significant factors in deciding how long it will take to lose weight. As you grow older, the composition of muscle and fat starts to change. Muscle mass starts to whittle down, unlike fat, and hence it becomes harder to achieve your weight loss target.
Due to a change in composition, you will burn fewer calories when you rest. Studies suggest that older people will burn about 25% fewer calories than young adults.
If calories intake is more than calories burnt, you will gain more weight, and you will have to maintain a negative calorie balance. This can help you lose weight quickly.
However, it is essential to note that the calorie deficit should not be too large. Researchers recommend not more than 750 calorie deficit for weight loss. However, at the same time, you need to remember that the amount of fat in your body will determine how many calories you need to burn.
Be cautious while maintaining a calorie deficit balance. You cannot live by completely cutting down on calories because it will hinder your weight loss goal if you do that. Further, it will be deficient in nutrients required to maintain your overall health.
You will feel hungry and cranky all the time. Ensure that you try to take in 1000 calories per day to maintain your energy for various tasks.
Sleep is a crucial factor when it comes to losing weight. Studies have shown that people with the sleeping disorder are more likely to struggle to lose weight than those with adequate sleep.
It can even increase your weight. When you spend nights awake, you will naturally tend to eat something to satiate your hunger.
As a result, you will likely eat cakes, cookies, sugary beverages, and chips. Such processed food will help you gain weight over time.
You should avoid smoking or alcohol if you have insomnia. Contact your doctor to help you get rid of it. You can also take out instant no credit check loans if you do not have enough money to spend on the treatment and medication.
Rigorous diet and workout cannot reduce the number of fat cells
A new study has found that new fat cells can be created quickly, but even a rigorous diet and workout cannot eliminate them.
This can only shrink the size of your fat cells. Fat cells keep dying and forming throughout life, but expecting them to have removed totally to reach your weight loss goal does not make sense.
The final word
As far as it is about weight loss, you need to understand that your body, not you, decide how much you can shed pounds.
It is not just dieting and workouts that can help you lose weight because there are various factors that you have no control over, like genes, the composition of muscle and fat in your body, age, and the like.