Great Facts About Eating Less And Exercising More

There are plenty of weight loss mantras that we might be following as our health plan. One famous mantra that you might know is “calories in and calories out” which is the key to weight loss. And probably a few of us might have already tried it. And the reason why you might probably believe it is because it matches our understanding of the physical principles of the universe – “Energy in and energy out”. Here you refer as energy in as Eating (less of course) and energy out as exercise (more is better). So both eating less and exercising more are really important.

The importance of exercise

When we eat a certain amount of food, we will not spend all the energy that we gain from it. So the unspent energy is stored inside the body. This is the main agenda behind exercise and physical activity. Modern science has proven beyond any shadow of doubt that your weight and your health are dependent on much more than how many calories you consume.

But if weight and health were all about the amount of calories you consume each day, you could eat 1,800 and stay fit and healthy. But, of course, we all know that doesn’t work. The food you eat has much influence on your body than solely the amount of energy it provides. It has wide-ranging effects on numerous biochemical and physiological processes.

Going on the starvation diet can be done by anyone. Also doing the burn out on the treadmill and dropping a few pounds can be simple. You might even lose a couple of pants sizes or notice that you look a little better in your bathing suit. But the sad reality is that most of the pounds you drop will be water weight, and some fat-burning muscle to boot. Without altering your lifestyle and eating habits, revisiting your relationship to food, and systematically enhancing the overall quality of the calories you consume, your diet is doomed to fail in the long run.

Research on calorie restricted diets

In fact, research has shown that the vast majority of calorie-restricted diets fail long term. A study conducted at the University of California in Los Angeles showed that people who go on calorie-restricted diets typically lose 5 to 10 percent of their body weight within 6 months—but regain everything they’ve lost within 4 to 5 years. So this just gives an effect that just causes downstream biological complications that make it even more difficult to lose weight in the long run.

Your body is a complex ecosystem, and all complex biological systems have mechanisms in place to maintain homeostasis. The dictionary defines homeostasis as “the maintenance of relatively stable internal physiological conditions (as body temperature or the pH of blood) in higher animals under fluctuating environmental conditions.” It’s easy to see why this is important. If you didn’t have a built-in biological mechanism for maintaining basic physiological processes such as body heat, survival would be far more complicated.

Role of metabolism

Well, the rate of your metabolism and the amount of fat you carry are tightly regulated by a complex array of homeostatic internal processes. Some doctors call this internal thermostat your “body weight set point,” and it’s influenced by a number of factors such as hormones, neurotransmitters, intestinal peptides, your gut microbiome, and more. Several studies have shown that your body weight set point remains fairly constant, maintaining your body weight in a stable range despite minor changes in energy intake (calories in) and expenditure (calories out).

Your body is very efficient at holding on to weight during periods of caloric deprivation. That’s because your body set point has shifted downward and is telling your body that your metabolism needs to be slowed to minimize weight loss during periods of caloric deprivation. This provides a clear survival advantage but demonstrates how low-calorie diets that are based solely upon energy deprivation have short-term efficacy as the new set point limits ones weight loss.

So at the end we can understand one major point that in order to effectively lose weight you need to strategically alter your body weight set point. Hormonal and metabolic adaptations now make it more and more difficult to lose weight. Calories in/calories out doesn’t work for the masses because simply reducing the amount of food you consume and spending more energy exercising doesn’t necessarily influence your body weight set point. So you can just understand that eating less and exercising more is really a realistic way of losing weight.