Weight Management Science:"How Sustainable Weight loss Fit All"
Weight loss is often oversimplified as "eat less, move more," but the reality is far more nuanced. Your body’s ability to shed fat depends on a complex interplay of genetics, hormones, metabolism, and lifestyle factors. Here’s what science says about achieving sustainable results:
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Understanding Your Metabolism
Basal Metabolic Rate (BMR): This is the energy your body needs at rest. Factors like age, muscle mass, and thyroid function influence BMR.
Tip: Strength training can increase muscle mass, boosting BMR by up to 7% (Journal of Applied Physiology).
Thermic Effect of Food (TEF): Digesting protein burns more calories (20-30% of its calories) compared to carbs (5-10%) or fats (0-3%).
Tip: Include lean protein (chicken, fish, tofu) in every meal.
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The Role of Hormones
Insulin: High insulin levels promote fat storage. Low-glycemic foods (e.g., quinoa, lentils) help stabilize insulin.
Leptin & Ghrelin: These hunger hormones can become dysregulated in obesity. Sleep deprivation, for example, increases ghrelin (hunger hormone) by 15%.
Tip: Aim for 7-9 hours of quality sleep nightly.
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The Myth of "Spot Reduction"
You can’t target fat loss in specific areas, but you can tone muscles underneath. For example:
Core: Planks and Russian twists strengthen abdominal muscles.
Legs: Squats and lunges build lower body strength.
Key Takeaway: Sustainable weight loss requires a holistic approach—balancing nutrition, exercise, and lifestyle habits.