Why weight loss isn’t just about counting calories

Do you believe in the mantra ‘eat less and expend more’ but still find it difficult to lose weight? Are you tired of counting and monitoring your calories with every morsel that goes in your mouth because you are told that it will help you lose those extra oodles of weight that you carry? What if someone told you that everything you know about calories isn’t entirely true!

Calories are the measure of energy in food and are a vital consideration for weight loss, but you can’t focus on calories alone if you want to see the complete picture. Weight loss is a complex mechanism that requires the consideration of various factors. We are all physically as well as chemically different from each other and so the ‘starve yourself diet’ doesn’t work for all of us. What do we need to focus on then? Use your daily calorie consumption just as a general guideline and nothing more. Here are some pointers to help you refocus your priorities in that weight loss programme. 

Quality over quantity

How many calories we eat is not as important as where  those calories are coming from. The type of food that you eat determines the energy your body requires to digest food thus determining the total calorie intake. For example, the calorie intake from orange juice, squeezed out of two oranges, is going to be more than the calorie intake from 2 whole oranges. This is because the body also spends energy chewing the oranges and digesting them because of their high fibre content. Processed and fast foods do not require any calories for their consumption, but are dense in sugars and fats, which increases fat deposition. Choose calories that come from nutrient-dense foods like whole cereals, lean chicken, pulses and lentils, fruits and vegetables, etc.

Consume hormone healthy food

Hormones play a very important role in weight loss. Two major hormones namely leptin and insulin can make or break your weight loss efforts. Foods such as refined carbohydrates and simple sugars when consumed in excess cause a spike in our blood insulin levels that triggers our cells to absorb and store more energy as fat.

This is sensed by our brain as a lack of energy as our cells haven’t utilized all of it. This stimulates the hunger sensation and makes us eat even more. This is a vicious circle that has a direct negative impact on our weight loss efforts. A diet comprising of foods loaded with added sugars and refined carbohydrates is known to elevate blood insulin levels and a chronic elevation could even prove to be lethal. Choose fresh ingredients and produce over refined and processed foods to maintain a healthy hormone balance.

Metabolism

Metabolism is a natural, complex body process that is different for each and everyone depending on body size, composition, gender and age. Your metabolism comprises of three components that could determine your caloric requirements and the rate of weight loss. How to tune your metabolism to accelerate weight loss? Indulge in aerobic activities, move around and stay active.

Physical activity

No fad diet or weight loss programme is going to work for you unless you exercise. Eating less will simply help you to not gain any additional weight but you need to sweat it out to kick off the additional weight that you already carry. Take up any physical activity for 45 minutes every day at least 5 times a week and stay consistent with it.

Lifestyle management

Eating a salad three times a day and spending the day sleeping on the couch is not going to do any miracles. Opt for a healthy lifestyle. Eating healthy should not just be a phase, but should become a lifestyle skill. Pull yourself out of your sedentary lifestyle, eat healthy, indulge in physical activity and get to know your body. You do not need to count calories once you start eating healthy; listen to your body and eat only when you know you’re hungry.  

You may also like to read:

• Say goodbye to yoyo dieting and lose weight for real!
• Weight loss diet plans for different calorie needs
• 8 Indian diet habits that are bad for your health!

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