How Weight Loss Works - Module 8

Module Summary: How Weight Loss Works

1. Weight Loss is Not Linear:

   • Weight loss does not follow a straight pattern.
   • Follicular Phase (first half of menstrual cycle): Energy levels are higher, making it easier to lift heavy and exercise intensely.
   • Luteal Phase (second half): The body preserves energy to support potential conception, making weight loss efforts feel more challenging.

2. Methods to Lose Weight:

   • Reduce Caloric Intake:
     • Example: 2,000 kcal consumed vs. 2,500 kcal burned = 500 kcal deficit (leading to ~1 lb weight loss per week).
     • Limitations:
       • Extreme calorie restriction slows metabolic rate (metabolic adaptation), making long-term weight loss harder.
       • Over time, continued calorie reduction becomes necessary, creating a vicious cycle.
   • Reduce Carbohydrates:
     • Initially, the body uses glycogen from the liver and muscles for energy.
     • Eventually, the body turns to muscle and fat for fuel, which is calorie-intensive and promotes weight loss.
     • Lower Insulin Levels:
       • Reducing carbs helps lower insulin, aiding fat burning.
     • Limitations:
       • Extreme low-carb diets (e.g., keto, Atkins) are hard to sustain and may restrict access to nutrient-dense or enjoyable foods.

3. Exercise:

   • Burns Calories: Similar to reducing food intake, exercise creates a calorie deficit.
   • Challenges:
     • Physical activity may increase appetite.
   • Benefits:
     • Exercise enhances insulin sensitivity by helping muscles absorb glucose more effectively.

4. Sleep and Its Impact on Weight Loss:

   • Improves Mental Health: Better mood, reduced anxiety, and decreased depression.
   • Supports Better Food Choices: Adequate sleep promotes healthier eating behaviors.

This summary emphasizes the complexities of weight loss and the importance of managing metabolic adaptation, nutrition, exercise, and sleep quality for sustainable success.