If like me you are a child of the 90's then 'calorie counting' is probably something you have dabbled with at some point in your life. It has been a go-to strategy for those trying to lose weight for a century but became especially popular in the 1980s and 90s. It is built on the premise that consuming fewer calories than you burn will lead to weight loss. Calories in vs calories out.
However, this simplistic approach often fails to deliver lasting results and doesn't take in to account the wide range of factors that may impact weight loss beyond just caloric intake.
Let's take a look at some of the other factors to consider:
1. Not All Calories Are Created Equal
The idea that all calories are the same, whether from a sugary snack or a serving of vegetables, is extremely misleading. Here’s why:
Macronutrient Impact: Calories from proteins, fats, and carbohydrates affect the body differently. Protein, for example, has a higher thermic effect, meaning the body uses more energy to digest and metabolise it compared to fats or carbohydrates.
Nutrient Quality: Whole foods like vegetables, fruits, legumes, beans and lean meats are nutrient-dense, providing essential vitamins and minerals that support metabolic processes, hormone regulation, and overall health. In contrast, processed foods, even if they have the same calorie count, often lack these nutrients and can disrupt metabolism, leading to weight gain.
Blood Sugar Regulation: Foods high in refined sugars and simple carbohydrates can cause spikes and crashes in blood sugar levels, which can lead to increased hunger, cravings, and fat storage. On the other hand, foods high in fibre, protein and healthy fats stabilise blood sugar levels, promote satiety, and support weight loss.
2. The Complexity of Metabolism
Calorie counting fails to account for the complexity of human metabolism, which is influenced by various factors:
Adaptive Metabolism: As you lose weight, your metabolism can slow down, a phenomenon known as metabolic adaptation. This makes continued weight loss challenging even if you’re still cutting calories.
Hormonal Influences: Hormones like insulin, thyroid hormones, and cortisol significantly impact how the body uses and stores energy. Chronic stress can lead to elevated cortisol levels, which promote fat storage, especially around the abdomen. Insulin resistance, often driven by poor diet and inactivity, can also hinder weight loss. Low thyroid hormone output will slow metabolism making it harder to lose weight.
Gut Health: The gut microbiome - the trillions of microbes in your digestive system - plays a vital role in digestion, nutrient absorption, and metabolism. An imbalance in gut bacteria, often caused by poor diet, antibiotics, or stress, can lead to inflammation, weight gain, and difficulty losing weight. Certain gut bacteria are even linked to obesity, as they extract more calories from food and influence fat storage.
3. Inflammation and Toxic Load
Chronic inflammation and the body’s toxic load are significant but often overlooked factors in weight management:
Inflammation: Persistent low-grade inflammation, often driven by poor diet, stress, and environmental toxins, can disrupt hormones that regulate hunger and metabolism. Inflammation also leads to insulin resistance, which can make it harder to lose weight and keep it off.
Toxic Load: Our bodies are exposed to a range of environmental toxins—from pesticides and plastics to heavy metals—that can accumulate and contribute to weight gain. These toxins are often stored in fat cells, and the body may resist shedding fat as a protective measure. Detoxification through a clean diet, hydration, and support for the liver and kidneys can aid in weight loss by reducing the body’s toxic burden.
4. The Psychology of Food
Emotional and psychological factors are deeply intertwined with weight management:
Psychological Trauma: Unresolved trauma can significantly affect weight. Stress from trauma can lead to emotional eating, cravings for comfort foods, and disrupted sleep, all of which contribute to weight gain. Trauma can also alter the body’s stress response, leading to chronic high cortisol levels, which promote fat storage.
Emotional Eating: Many people use food to cope with stress, anxiety, or sadness, leading to overeating and weight gain. Addressing the root causes of emotional eating through the right type of therapy, mindfulness, and stress management is crucial for sustainable weight loss.
5. Genetics and Personalisation
Standardised weight loss plans often don't take into account the nuance of us as individuals. Genetics play a significant role in weight loss by influencing how our bodies store fat, regulate appetite, and respond to diet and exercise. Certain genes can affect metabolic rate, or how well we process carbohydrates and fats. So it is far from 'one-size-fits-all'.
Weight Loss is About More Than Just Calories
A sustainable approach to weight loss involves more than just counting calories as hopefully this blog has explained. It requires a holistic approach but also a realistic one. I don't like to use the word 'diet', rather I like to use 'way of eating'. In my mind the 'best way of eating' for you is one that you can stick to, not borne out of restriction or depriving yourself but out of recognising and feeling the difference when you properly nourish your body.
The calorie counting narrative also makes food out to be the enemy and we often forget that a balanced whole food diet is what gives us the raw materials for our body and mind to be at its best- living with vitality, health and happiness.
Navigating the world of weight loss can be extremely challenging when you don't know what is right for you and your body. Diet culture likes to spin a story that its all your fault and it's down to your lack of willpower without consideration for the many other factors.
If you would like help reaching a healthy weight in a sustainable way, my Elevate 4 month programme might be the right fit for you. To find out more, you can book a free 20 minute call with me here.
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