It is not a willpower, and goes against our biology. Losing weight is just a puzzle piece – and health involves much more.
After almost 15 years working and investigating in health and nutrition, the nutrition specialist Rachel Woodsphysiologist at the University of Lincoln, the United Kingdom, emphasizes that the overweight is differently treated almost all other health problems.
People are routinely responsible for your weight body, although there are robust evidence that the weight is shaped by a complex combination of genetics, biology, environment and socioeconomic factorsexplica Woods
But the Limited access to healthy foods and accessible, the lack of safe spaces to exercise, Long hours of work and chronic stress – all most common factors in disadvantaged areas – can make maintenance of a healthy weight significantly more difficult.
In an article no, Woods explains the five things we should all understand about weight loss.
1. Go against our biology
Obesity is recognized as a national health priority in most Western countries. However, obesity rates did not decrease. This suggests that current approaches, which tend to focus on personal responsibility, They are not working.
Even when weight loss methods are successful, the results often They are not persistent. Recent studies show that most people who lose weight It ends by recoveringand the hypotheses of someone with obesity to reach and maintain a “normal” weight are very low.
This is partly due to the fact that Our bodies resist the loss Weight – an REsposos rooted in our evolutionary past.
This process is called metabolic adaptation: When we reduce energy intake and lose weight, metabolism slows down and hunger hormones increase, encouraging us to eat more and to recover weight lost.
This biological response made sense in our pastwhen we were hunters-recolector, and alternating periods between abundance and scarcity were common.
But today, in a world where ultra-processed foods with high caloric density are cheap and accessible, these same characteristics of survival make it easy to gain weight-and hard to lose it.
Therefore, if you have had difficulty losing weight or keeping it, it is not a personal failure- It is a physiological response predictable.
2. This is not a willpower
Some people seem to maintain a stable weight with relative ease, while others fight. The difference is not limited to willpower.
O Body weight is influenced by many factors. Genetics plays an important role – for example, affecting the speed with which we burn calories, the feeling of hunger or satiety after a meal.
Some people have genetic predisposition To feel hungry or wishing highly energetic foods, making weight loss even more challenging.
Os environmental and social factors They are also important. Having time, money or support to prepare healthy meals, being active, and prioritizing sleep makes a real difference – and not all have these features.
When we ignore these complexities and assume that weight is purely a matter of self -control, We contribute to the stigma.
This stigma can make people feel judged, embarrassed or excluded, which, ironically, increases stress, reduces self -esteem and makes it even more difficult to adopt healthy habits.
3. Calories are not everything
Calling calories is often the standard strategy for losing weight. And although creating a caloric deficit is essential to losing weight in theoryin practice it is much more complicated.
For starters, caloric information in food They are just estimatesand our energy needs vary from day to day. Until the amount of energy we absorb from foods can differ Depending on the cooking mode, the digestion and composition of our intestinal microbiota.
There is also the persistent idea that “A calorie is just a calorie”But our body does not treat all calories the same way.
A cookie and a boiled egg may have similar caloriesbut affect hunger, digestion and energy levels in very different shapes. The cookie can cause a Blood Sugar Fast Peak followed by fall, while the egg provides lasting satiety and nutritional value.
Is Wrong ideas fed the growth of Fashion Diets – How to drink only shakes or eliminate whole food groups. Although they may lead to short -term weight loss when creating a caloric deficit, they are rarely sustainable and often lack essential nutrients.
One more realistic and balanced approach It is focusing on long-term changes: consuming more whole foods, reducing Takeaway meals, limiting alcohol and creating habits that promote overall well-being.
4. Exercise is great for health – but not always for losing weight
Many people assume that the more exercise they do, the more weight they will lose. But science reveals a more complex reality.
Our body is very efficient to conserve energy. After intense workout, we can unconsciously move less for the rest of the day or feel more hungry and eat more-contrary to burnt calories.
In fact, the investigation shows that the Total daily energy expenditure does not increase indefinitely with more exercise. Instead, the body adjusts becoming more efficient and reducing energy expenditure in other areas, making weight loss only through exercise harder than many expect.
Still, the Exercise offers a huge variety of benefits: Improves cardiovascular health, mental well-being, maintains muscle mass, optimizes metabolic function, strengthens bones and reduces the risk of chronic diseases.
Even if the number in the balance does not change, the exercise remains one of the most powerful tools to improve health and the quality of life.
5. Health improvements do not always require weight loss
It is not necessary to lose weight to be healthier.
Although intentional weight loss can reduce the risk of heart disease and some types of cancer, several studies also show that improving food and being more active can enhance several health indicators, such as cholesterol, blood pressure, blood glucose and insulin sensitivity, even if the weight remains the same.
Therefore, if it is not seeing major changes in the balance, it may be more useful to change the focus. Instead of pursuing a number, Focus on behavior: Nourish the body, exercise regularly so that it gives it pleasure, sleep well and manage the stress.
O Weight is just a piece of puzzle – And health involves much more.
