Weight loss is such a personal and individualized experience that everyone’s journey will vary. The best strategies often produce results consistently and help people keep it off once they lose the weight. Let’s review the basics of weight loss and which factors will most affect how long it takes to lose weight along with strategies for maintaining and managing weight loss.
How Does Weight Loss Happen?
The basic premise of weight loss is that you consume fewer calories than you burn daily. This is where individualized strategies come into play. Some people may need to cut down on their caloric intake by 500 calories a day while others may need to reduce their intake by 2,000 calories. It all depends on your body composition, weight history, activity level, and other factors.
Expenditure rests on three components:
Thermic Effect of Food (TEF)
The thermic effect of food (TEF) is the amount of energy expended by the body in the digestion and absorption of food. This is the primary factor that influences how many calories the body burns. The more active you are, the more calories you will burn.
Resting Metabolic Rate (RMR)
RMR is the total number of calories the body burns while at rest. This number is also influenced by genetics, age, sex, muscle mass, and other factors. The RMR is the number that is used to calculate the daily calorie requirement.
Thermic Effect of Activity (TEA)
TEA is the amount of energy expended by the body in activities that are not related to food. This includes things like walking, running, and moderate exercise. The more active you are, the more calories you will burn.
Factors Affecting Weight Loss
There are a number of factors that can affect how long it takes to lose weight. These include your body composition, weight history, and other physical factors.
Body Composition
Your body composition is the percentage of your body that comprises muscle and fat. The more muscle you have, the more calories you will burn. The more fat you have, the more calories you will consume.
Weight History
Weight history is the cumulative total of your weight over the course of your lifetime. This includes everything from your birth weight to the weight you are currently carrying. The more weight you have carried, the more difficult it will be to lose weight.
Physical Factors
There are several physical factors that can affect weight loss. These include your age, sex, and more.
Age
As you get older, your body begins to lose muscle mass, and your RMR decreases. This makes it difficult to lose weight.
Gender
Women naturally have more fat than men. This means that they have to consume more calories to lose weight.
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