Weight gain occurs when you frequently consume more calories than you use. A calorie is a unit of energy measured in food. Having an understanding of the amount of calories you consume on a daily basis is important when implementing a weight loss diet plan.
When the amount of calories consumed is equal to the amount of calories expended, the body is in a state of ‘energy balance’. If there is a surplus of energy, which isn’t utilized, then this excess energy is stored as glycogen or fat. If there is insufficient energy to meet the body’s requirements, then these energy sources (stored in the liver and muscle tissue) are used.
You burn calories everyday just being alive (even when lying down). This is referred to as your resting metabolic rate (RMR) – the amount of energy your body uses at rest. Body size & composition, sex and age are all factors affecting RMR. The thyroid gland also regulates metabolism and can play a role in weight management. An underactive thyroid (hypothyroidism) can slow it down, and, in turn, cause weight gain. However, a healthy weight can still be achieved by taking the necessary steps to speed up your metabolism. For example, muscle burns many more calories than fat, so partaking in regular exercise will improve your energy expenditure and help stabilize your weight.
Extreme calorie restricting diets may result in quick weight loss, but they cause a decrease in metabolic rate. This means that when you start to incorporate more calories into your diet, you will find you start to put weight back on just as quickly as you lost it. This is because your metabolism had adjusted to lower energy intake and now there is a surplus of calories. Progressive dieting accompanied by regular exercise is much more effective for long lasting weight loss.
The right balance of carbohydrates, protein and fat is certainly important, but it is the choice of foods within these groups of macronutrients that is key to weight management. By making some simple dietary changes you can maintain a healthy body weight and optimize your energy levels.