Why Reducing Calories is Not Enough to Achieve Sustained Weight Loss
The Limitations of Calorie Reduction
Reducing calories can certainly lead to weight loss, as it creates a calorie deficit that forces the body to burn stored fat for energy. However, simply reducing calories is often not enough to achieve sustained weight loss, especially in the long-term. There are a few reasons for this:
The body adapts to lower calorie intake: When the body is in a calorie deficit, it can adapt by slowing down the metabolism and conserving energy. This means that over time, the body becomes more efficient at using fewer calories, which can make weight loss more difficult to achieve.
It's difficult to sustain calorie restriction: Restricting calories can be challenging and unsustainable, especially if it requires cutting out entire food groups or drastically reducing the amount of food one eats. Many people find it difficult to stick to calorie-restricted diets in the long-term, which can lead to weight regain.
Factors Beyond Calories
Other factors contribute to weight gain: While calories are an important factor in weight loss, they are not the only factor. Other factors, such as genetics, stress, sleep, and hormonal imbalances can also contribute to weight gain and make weight loss more difficult.
Metabolic adaptation: Research has shown that when people lose weight, their metabolic rate decreases. This means that they burn fewer calories at rest than they did before losing weight, making it harder to maintain weight loss.
Strategies for Sustained Weight Loss
To achieve sustained weight loss, a combination of strategies is often necessary. This can include reducing calories, increasing physical activity, making healthy food choices, and addressing underlying health issues that may be contributing to weight gain. Additionally, making gradual lifestyle changes that are sustainable over the long-term can be more effective than short-term, drastic measures.
References:
"Myths about Nutrition and Physical Activity" National Institute of Diabetes and Digestive and Kidney Diseases. (n.d.). Retrieved September 10, 2021, from https://www.niddk.nih.gov/health-information/weight-management/myths-nutrition-physical-activity
"Why calories don’t tell the whole story" Harvard Health Publishing. (2021, January 8). Retrieved September 10, 2021, from https://www.health.harvard.edu/staying-healthy/why-calories-dont-tell-the-whole-story
"Why weight loss is not about counting calories" American Council on Exercise. (2018, February 5). Retrieved September 10, 2021, from https://www.acefitness.org/education-and-resources/professional/expert-articles/7027/why-weight-loss-is-not-about-counting-calories