The new year resolution every year for the past donkey years is to lose weight, but it seems like the numbers are only going up. You're not alone. Weight management seems to be straightforward - calories intake should be lesser than calories burn. Except, that's not completely true. Our weight is determined by many factors including age, genetics, and the external environment.
What determines your weight?
Before you dive right into any slimming program or start yet another workout routine, you need to understand the factors affecting your weight. While calorie watching is important, it is not all that matters.
Age
As we age, we start to lose muscle, which has a direct impact on our metabolism. Muscle tissue is metabolically more active and burns more calories than fat tissue. Having less muscle means you are burning calories slower than before. In addition to the natural muscle loss, some people, for various reasons, may become less active as they age. This further contributes to the loss of muscle overtime.
Hormonal change is another result of natural ageing. Females, for example, will go through menopause in the early 50s. The decrease in estrogen may encourage extra weight to settle around the belly. Males, on the other hand, have testosterones. It is responsible for regulating fat distribution and muscle strength in the male body. The significant drop in testosterone production in the early to mid 40s can causing men to burn calories less effectively.
Genetics
Genetics have a role to play when it comes to shedding some pounds. Some people naturally produce more ghrelin, a hunger hormone that makes them feel hungry even if they have just eaten something. In some cases, it is very possible overeating may happen.
Genetics can also affect our body's response to dieting. Some people may find it easy to restrict their diet at the start, but will find themselves experiencing hunger pangs and excessive cravings shortly after. Mindpower aside, this could be caused by genetics and not simply a "you're not determined enough".
Stress
There are two extremes when it comes to stress. Some people lose appetite when they're stressed, while some have bigger appetites in the same condition. Regardless of which way you swing, stress-induced weight change is something to be mindful of. It is unhealthy and should be treated properly.
If you are "feeling glad" that stress may help you lose weight, don't. Stress, if not managed correctly, can cause you to feel physically unwell and trigger other medical conditions. If you believe that you are under stress, do speak to someone you trust or seek professional help.
Eating & Fitness Habits
In Singapore's warm weather, it can be very tempting to open up that can of Coke in the fridge, down it in one gulp, before returning to your desk to continue with work.
Consuming food and drinks that are high in calories, sugar, and fat is actually detrimental on your weight loss plan. Sugar-sweetened drinks, for example, are loaded with fructose. Excessive amounts of fructose in the body may cause leptin resistance, thereby disturbing body fat regulation. Furthermore, not having adequate fitness levels can also contribute to your body storing calories and fat.
Important indicators to watch when you lose weight
When it comes to losing weight, most people only look at the numbers on the weighing scale. You cannot be more wrong. Your weight is not a true reflection of your body fats and muscles. It's simply a measurement of gravitational force of you on earth. If numbers matter to you, you may want to take your weight on the moon!
A good indicator to look at during weight loss is how much fats you are losing. Remember, muscle burns more calories than fats - even at rest. So your weight loss aim should be reducing fats, not sheer numbers!
Rather than relying on the weighing scale, use a measuring tape instead. Identify key areas that you want to target. For most people, this will include the belly, arms, and thighs. Take down your measurements of these areas before you commence your weight loss program. Keep track of your body measurements monthly. This provides better insights on whether the exercises you are doing to lose weight is working out for you. You may even notice that while your measurements have decreased, your weight may have stayed the same.
Conclusion
Don't aim to lose weight and rely only on sheer numbers. Weight loss is not just restricting diet or going for exercises, it is a fundamental change in lifestyle. Take a healthy (and SMART) weight loss goal and make small progression towards your goal.