Weight loss often feels like a very complex puzzle, but at its core, it’s all about balancing energy in and energy out. We have heard a lot of terms related to weight loss, but it can sometimes difficult to grasp even the basics. If we do not understand it, we’ll blindly follow all kinds of information that social media throws our way, only making it all the more confusing with so many different perspectives and thoughts.

By understanding these fundamentals, you can transform your approach to weight loss, making it more attainable and sustainable in a way that suits you. In this article, we’ll break down the simple, foundational concepts like metabolism, calorie deficits, and the importance of preserving muscle.

We’ll explore common weight loss terms with simple examples & dispel myths to make it easy to understand and apply to our daily lives.

Metabolism: Our body’s engine

Metabolism is the process by which our bodies convert all that we eat and drink into energy.  Imagine that our body is a car. Just like a car engine burns petrol to power the vehicle, our body burns food to generate energy. This generated energy is important for every activity we do, from running and jumping to simply breathing and thinking. The food provides fuel, and our body converts it into energy that powers our day-to-day activities.

Metabolic Rate: The speed of your engine​

Metabolic rate is how fast or slow one’s body burns through any fuel (calorie) it gets. We’ve all noticed how some people eat a lot yet stay lean, while others may gain weight too quickly while eating the same way! Some people have a fast engine that burns a lot of fuel quickly, even when they’re resting (high metabolic rate). Others have a slower engine that uses fuel less frequently (low metabolic rate). This is why some people can eat more without gaining weight, while others need to be more mindful of their calorie intake.

Basal Metabolic Rate (BMR): Idling energy consumption

Our body needs a certain amount of energy just to keep us alive and functioning. The Basal Metabolic Rate (BMR) is the number of calories our body needs to keep its vital functions running even while at rest. Think of it as the amount of fuel our car uses just to keep the engine on without moving. Even when we’re parked and not going anywhere, our car still uses some fuel to stay on. BMR accounts for a fairly large portion of our daily calorie expenditure, covering essential activities like breathing, circulating blood, and maintaining body temperature.

Creating a calorie deficit: The key to weight loss

As complex as people may make the topic of weight loss, it is really a very simple formula. Weight loss occurs when we create a calorie deficit, which means we burn more calories than we consume. Let’s say A eats 2000 calories in a day, but A’ body uses 2500 calories. This results in a 500-calorie deficit. To make up for this shortfall, A’s body will turn to stored fat, burning it for energy, which leads to weight loss over time.

Weight loss vs. fat loss: What’s the difference?

It’s important to differentiate between weight loss and fat loss. Weight loss can involve losing water weight, muscle, or fat. Losing muscle can have several negative consequences for our health and overall well-being. Our main goal should be to lose fat while preserving muscle mass. Fat loss specifically targets the reduction of excess body fat, which is healthier and more sustainable in the long run.

The role of diet in weight loss

“Dieting” has become the most popular word associated with weight loss. There are now a variety of diets that are advertised as being the best way to lose weight. But the crux is the same. Eat in a calorie deficit and eat what’s good for your body.

We’re gone so far away from what our people used to eat back in the day, that coming back to those same foods is now called “dieting”.

Eating out / having processed food would be a once-in-a-while thing, reserved for special days or occasions – as a reward, treat or as a part of some celebration. In day to day life, people generally ate home cooked meals. Now ordering in, eating fast food on a regular basis and buying huge amounts of junk food has become the norm. Which is why weight loss is increasingly becoming a difficult problem to manage & the dieting culture has emerged.

But there’s no need to start a diet that will make us starve or eat boiled stuff. Those diets are unsustainable as we are most likely to return to our bad food habits after being frustrated by so many restrictions. We simply need to start eating what’s naturally available in nature, cut down our consumption of processed & junk foods and keep it all balanced.

Our diet is like the fuel we put into our car. To lose weight, we need to keep a check on how much calorie we are intaking. Our focus should be on eating a balanced diet that provides essential nutrients while keeping our calorie count in check.