Every new year brings blessings, hope, and...resolutions. An
average lifespan of a new year resolution is about 7 days (I totally made up this number), but be truthful ...didn't you promise yourself last year that you will loose weight and then celebrated the new year with pizza and beer?
Lets face it, weight loss is not an easy task. Even so when we don't know how to go about it. But it doesn't have to be that way. Particularly, if we take a bit of help from mathematics.
Rules of this game are different. Here, biggest loser is the true winner. How to gain 'loss' then?
Food is an inherent element when we talk about weight loss, and here are certain basics to understand. All the food items that we consume can be divided into 3 major categories: Carbohydrates (CHO), Protein and Fat. Proteins are the building blocks of our physical structure but we simply can't have a meal with 100% protein. Here are few reasons for this:
1. Proteins as a general are less palatable. They often needs to be mixed with CHO or fat to add taste.
2. Protein needs to be processed, so can't be a source of instant energy. Energy obtained from CHO on the other hand is immediately available to the body, hence a must in our diet.
3. Certain vitamins and minerals need help from 'fat' to get inside the body. In addition, fat in itself is an essential component of human body, hence an essential component of a balanced diet.
As you can imagine, our body is made up of all 3 food components: CHO, protein, and fat.
How to we loose weight:
In simplified terms, human body's energy dynamics (metabolism) comprises of catabolism (process of breaking down energy stores when there is energy deficit) and anabolism (process of building more storage when energy is in excess). Both catabolic and anabolic processes occur simultaneously, and weight gain vs loss is determined by which of the two processes is the dominant one.
Human-body stores excess energy reserves in the form of fat. During our energy deficit state, fat (and less often protein) is broken down to provide the energy that is needed, with water and carbon di-oxide as byproducts. Essentially, energy deficit state prompts weight loss. Higher and more sustained the energy deficit state is, more is the weight loss.
Lets to some math now:
- 1 gram of protein or 1 gram CHO equates to 4 Cal (or 4 kcal)
- 1 gram of fat equates to 9 Cal
- 1 gram of human body (if we average out CHO, protein, and fat) will approximate to 6 Cal
- To loose 1000 gram (or 1 kg) human weight will require us to loose 6000 Cal energy. That is total deficit of 6000 Cal.
- Total energy deficit can be simplified into:
Total gain (food intake) - Total loss (energy consumed)
Total gain aka food intake is easy to quantify. Its simply a sum of all the food items we consumed daily. The so called Calorie-count can be done via various online resources like this and this. Healthifyme also has an app that you can use simply to see Calorie information.
I have listed a few food items for example:
- 1 katori plain cooked rice: 173 Cal
- 2 piece small roti: 97 Cal
- 1 small laddu: 139 Cal
- 1 average size veg burger: 352 Cal
* Fat carries highest amount of calories per gram
Total energy loss on the other hand is slightly tricky to calculate. Human body, just like any other machine, has a baseline energy consumption even when we are resting. This is called "Basic Metabolic Rate or BMR". Each of us are made differently, so is our BMR. BMR accounts for 60-70% of daily energy requirement. Understandably, people with high BMR will consume higher baseline energy and vice versa. Certain medical conditions and medicines effect BMR in positive or negative way and in doing so may lead to weight loss or weight gain respectively.
Energy utilized in any physical activity that we do adds to the total energy consumed on the top of BMR. Here the concept of 'exercising to loose weight' comes in. Total Calories burnt depends on type of exercise, intensity, and duration.
For example:
- Treadmill, 5 km per hour, 30 min: approx. 140 Cal
- Running, 8 km per hour, 30 min: approx. 295 Cal
- Weight training/gym, 30 min: approx. 110 Cal
- Hiking, 30 min: approx. 185 Cal.
As you can see, to burn 1 small laddu, you will have to walk on treadmill at 5 km per hour for 30 min. Generally speaking, the most efficient method to maintain energy deficit state is to limit calorie intake rather than to exercise more.
Lets assume for an average adult whose daily energy consumption is about 2000 Cal, he/she needs to eat food worth 2000 Cal to maintain an energy neutral state. This will result in a stable body weight over time. If he/she decreases oral intake to 1860 Cal daily (that is, lets say skips the dessert), he/she will be 140 Cal deficit daily.
- Daily energy deficit = (-) 140 Cal
- Monthly energy deficit = (-) 4200 Cal (30 x 140)
- Monthly weight change = (-) 0.7 Kg (4200/6000)
Alternatively, a person may chose to exercise for 30 min daily on treadmill as shown above. He/she will now be consuming 2000 Cal daily but total energy burnt daily will be 2000 + 140 Cal. Here:
- Daily energy deficit = (-) 140 Cal
- Monthly weight change = (-) 0.7 Kg
As you can see from above example, skipping the dessert is much efficient (although less desirable) way to achieve weight loss compared to treadmill exercise.
Let me put few examples of energy content of food items and exercise required to burn it.
- An average sized veg burger (350 Cal) = 40 minutes of jogging at 8 km per hour
- 1 scoop of Vanila ice-cream (173 Cal) = 30 minutes of dancing
- 1 pint of Budweiser beer (135 Cal) = 30 minutes of bowling
- 1 katori of chicken biryani (156 Cal) = 20 minutes of badminton
- 100 grams of salted popcorn (387 Cal) = 45 minutes of swimming
Common myths:
I don't eat much, still am gaining weight.
- Mostly untrue. Except in very few medical conditions or drug effect (which brings the BMR down), in majority of the cases, food is being consumed without active attention. Examples are: snacks with tea, candies, popcorn with soda, beer, additive with regular meal like papad curd etc.
I have thyroid problem. That's the reason for my weight gain.
- While its true that low thyroid function (hypothyroidism) can lead to weight gain, majority of such weight gain is modest at its best (may be a few kg at the max). It certainly can't explain 10 or more kg overweight.
I am very active, still can't loose weight.
- As I explained above, exercise is an excellent mode to stay healthy but a very lousy way to loose weight. Having said that, most of us systematically overestimate the amount of physical exertion we do. A simple way to analyse this is as follows: take a guess how many kilometers you typically walk a day and then use a pedometer (or in-built app on your smartphone/watch) to get an objective assessment. You will likely be surprised.
I am sure I didn't answer all your questions on this topic. Feel free to message me your queries and I will be happy to answer those.
Medical disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this web site is for general information purposes only. You are encouraged to confirm any information obtained from or through this web site with other sources, and review all information regarding any medical condition or treatment with your physician. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE.