The Surprising Mathematics of Weight Loss

– Dawn Wolfe

Have you been doing everything right – doing indoor cycling and/or other exercise regularly, watching what you eat – and still having trouble taking or keeping off those extra pounds? Have you been feeling frustrated with all of the experts who flatly state that, if you burn more calories than you take in, you will automatically shed pounds – or perhaps wondering if you've forgotten how to do arithmetic?

If you're in this frustrating dilemma, take heart! A recent article by Team ICG® Master Trainer Joan Kent on indoorcycleinstructor.com (a subscription-only publication) shows that the mathematics of weight loss are more complicated than many of us have been led to believe.  

Kent's article is the result of a fairly quick search on PubMed to survey the latest journal articles on weight loss. Here are some of the surprising results she found:

• The fat content of our diets may affect weight gain and loss even when we don't overeat. The general import of the research Kent surveyed indicates that saturated fats cause more weight gain (or make it harder to lose weight) than the same amount of unsaturated fat; rats on high fat diets developed severe obesity without over-consuming calories; and while it's possible to lose weight on a calorie-restricted diet that's high in fat, your body will probably still have a greater percentage of body fat.
  
  
• The amount of sugar in our diets can affect weight gain and loss – and just like with fat intake, sugar does this regardless of how many calories we're otherwise taking in! Sugar intake is also associated with increased abdominal fat. However, Kent's survey also showed something surprising: a diet high in protein and minerals can alleviate these effects.
  
  
• Hormones including insulin, the quality of our sleep, and stress also play important roles in how successful we are at achieving and/or maintaining a healthy weight.
  
  
• Speaking of stress, here's a result that won't surprise anyone: in nine studies Kent reviewed, chronic stress was shown to, shall we say adjust, hormone and brain chemicals with the result that the subject rats craved sugar and fats. (No, that chocolate and/or potato chip craving you have before your performance review isn't a lack of willpower –it's literally your body's chemicals telling you to stock up on fat and sugar.)

To put it another way, the “simple math” of weight maintenance is actually more like an algebraic equation! Fortunately, though, the equation is still a pretty simple one: a diet low in fat and sugar coupled with regular exercise and getting sufficient deep, restful sleep will result in most people being able to achieve and maintain a healthy weight.

Please keep in mind that the above is not meant as medical advice, but rather as some general guidelines you can use while training for your life. Always consult your health care professional if you find yourself gaining (or losing!) weight unexpectedly, as well as to refine a health and fitness plan to fit your particular needs.