There’s an age-old piece of advice that circulates whenever someone voices their efforts about trying to lose weight: simply eat less, move more. Raise your hand if you’ve ever been told that weight-loss is a simple equation about calories in vs. calories out!
Well, it’s not really that simple. A lot of that bad advice comes from the popular idea that having excess weight is a matter of personal responsibility. We’re often told that if we just put down our fork or hit the gym a little more often, we’d find happiness and health.
Weight-loss beyond Calories
We know that weight management, and especially weight-loss, isn’t guaranteed to be an easy road. First, let’s look at the positive news. Research shows that weight-loss of just five to ten percent can significantly improve weight-related health conditions such as high blood pressure, diabetes, joint pain, cardiovascular disease and others. That said, many other factors also affect weight and health that stretch far beyond the calorie equation. And while it’s true that we lose weight by burning more calories than we consume, we can’t forget these other puzzle pieces:
Metabolic Rate
Our metabolic rate, or the amount of energy our body burns at rest, plays an important role in calorie expenditure. The amount of muscle vs. fat we have in our bodies can affect our metabolism as well as our age and activity level. A slower metabolism makes weight-loss more difficult while a higher metabolism may let pounds come off easier.
Amount of Sleep
Sleep is a building block of survival. Our bodies need adequate sleep to reset our system. If you aren’t getting enough sleep, you may see a change in hormone production, energy levels, stress levels, appetite and metabolism. Strive for around seven to eight hours nightly.
Too Much Stress
All of us experience stress at times, but prolonged stress can have damaging physical consequences such as reduced energy levels, altered hormone production, increased appetite and decreased motivation. While exercise can be a great tool for reducing chronic stress, many people find it difficult to get active under such circumstances.
Family and Culture
Some families may consume foods high in fat, salt, carbohydrates and added sugar due to convenience or cost. Some families enjoy frequent get-togethers where food is a staple of the event. Social, ethnic or religious factors can also affect food habits as well as activity habits.
Busy Schedules
If your schedule is packed tight with work obligations, family duties and other responsibilities, it can be challenging to come across spare time. This often affects your ability to grocery shop, prepare meals at home or exercise on a regular, consistent basis.
Demographics
Where you live and work can influence your lifestyle. If you don’t have a grocery store nearby, finding quality health foods can seem impossible. If you don’t live in a safe neighborhood, you may not feel comfortable with outdoor activity. Similarly, low-budget incomes can affect access to high-quality foods, contribute to stress and affect physical activity.
Additional Thoughts
Truthfully, there are a variety of factors and circumstances which affect our weight and health. Some of them we touched on, but other important factors to consider include:
- Family history and genetics
- Age and sex
- Certain medical conditions and medications
- Struggles with mental health
While the number of factors affecting weight and health can feel overwhelming, this information isn’t meant to alarm you. Instead, use it as a tool to aid you in your weight management journey so you can determine what behaviors and factors are in your control.
