Eat less, move more – and the kilos should just disappear, right? Weight regulation doesn't work that simply. Body weight is influenced by numerous factors: diet and exercise as well as genetics, sleep, psychological and social factors, medication, illnesses, and our environment.
Why is losing weight easier for some people than for others? Why does lost weight often return? And what should one make of crash diets, restrictions, and quick weight-loss promises?
On a physical level, the energy balance plays a fundamental role: if more energy is supplied to the body over a longer period than it consumes, body weight can increase. Conversely, a negative energy balance is required for weight loss over a longer period.
However, this does not explain why people eat different amounts, how strongly hunger and satiety are perceived, or how much energy someone consumes. Numerous biological and external influences are involved in these processes.
Genetic factors, body composition, sleep, stress, mental health, medication, illnesses, physical activity, and the available food supply can influence weight development. Therefore, viewing body weight solely as a question of discipline or willpower falls short.
In everyday life, the terms are often used interchangeably. Medically, however, a distinction is made. To roughly classify body weight, the Body Mass Index (BMI) is frequently used for adults. It puts body weight and body height into relation.
However, the BMI is only a guideline. For example, it does not distinguish between fat and muscle mass and says little about where body fat is stored. For health assessments, other factors such as waist circumference, blood pressure, blood sugar, blood lipids, comorbidities, and the individual physical situation can therefore be relevant.
Obesity is now understood as a complex chronic disease. It arises from the interaction of numerous biological, psychosocial, and environmental factors and can be associated with secondary health conditions.
"5 kilos in a week," "lose belly fat in 14 days," or a food that supposedly switches on fat burning: Quick promises seem attractive because they reduce a complex problem to a simple solution.
With very severely restricted energy intake, the weight on the scale can indeed drop quickly. However, this does not exclusively result in the loss of body fat. Changes in water balance and a loss of fat-free body mass can also play a role.
Furthermore, the more a form of nutrition restricts everyday life, the more difficult it can be to maintain it in the long term. After a short-term diet, many people return to previous habits – and the weight can rise again.
Weight gain after a diet is not simply a sign of a lack of discipline. Our body possesses regulatory mechanisms that can react to weight loss.
As body weight decreases, energy requirements drop: a lighter body needs less energy. Additionally, hunger, satiety, and energy expenditure can change. These biological adjustments can contribute to making it harder to maintain a lower weight in the long term.
This also explains why weight control is a long-term task for some people and why repeated weight gain after diets should not simply be judged as a personal failure.
A sustainable way of eating does not have to consist of a long list of forbidden foods. Much more important is the overall dietary pattern and the question of whether it fits into daily life and personal needs in the long term.
Vegetables and fruits, whole-grain products, legumes, suitable protein sources, nuts and seeds, as well as plant oils can be parts of a balanced diet. Water and other unsweetened beverages are a good basis for everyday life.
At the same time, it can make sense to be consciously aware of energy-dense foods and drinks in your everyday life. Drinks, in particular, can provide energy without contributing to satiety to the same extent as solid food.
It is not crucial to eat "perfectly" every day. A way of eating that is permanently implementable is usually more helpful in the long term than a very strict short-term diet.
Physical activity increases energy expenditure and has numerous health benefits. However, for significant weight loss, exercise alone is not enough for everyone.
That does not make exercise unimportant at all. Regular activity supports, among other things, the heart and circulation, physical performance, and the maintenance of muscle mass. Strength training can help to preserve muscle as well as possible during weight loss.
It is not just sports that count. Walking, cycling, climbing stairs, gardening, and other everyday movements also contribute to physical activity.
Too simplistic. Behavior plays a role, but it is influenced by biological, psychological, social, and environmental factors. The body also reacts to weight loss with various adjustment mechanisms.
A single nutrient does not explain weight development. Decisive factors include long-term energy intake and the overall dietary pattern. Whole-grain products, legumes, vegetables, and fruits, for example, also provide carbohydrates and can be part of a balanced diet.
There is no universal time after which food is automatically stored as body fat. While when you eat can influence appetite, eating habits, or sleep, the overall picture over a longer period is what counts for weight development.
There is no physiological basis for the idea that the body needs to be cleaned of accumulated "toxins" via special detox products. The liver, kidneys, intestines, and other organs constantly perform central tasks in metabolism and excretion.
Speed on the scale says little about whether changes can be maintained long-term. What is decisive is whether diet, exercise, and other changes fit into everyday life permanently.
Those who want to change something for their health do not have to measure success exclusively in kilograms. Other developments can also be relevant: more physical activity, better endurance, more strength, better blood pressure or metabolic values, or more balanced eating behavior.
Especially when weight changes slowly, such progress can help to not focus exclusively on a single number.
In the case of obesity, treatment does not necessarily consist only of diet and exercise. Depending on severity, comorbidities, and individual situation, different therapy components can be combined.
These include nutritional counseling, exercise and behavioral therapy, and in certain situations, drug treatment. In cases of severe obesity, metabolic or bariatric surgery may also be considered.
Which treatment is suitable should be judged individually by a medical professional. Weight-loss medications are not lifestyle products and should not be used without medical supervision.
Professional support can be sensible if weight impairs health or quality of life, if comorbidities exist, or if repeated personal attempts do not work in the long term.
A medical check-up can also help to take into account medications and illnesses that can influence body weight. Depending on the situation, general practitioners, nutritionists, exercise specialists, psychologists, and specialized obesity centers can be involved.
Strong fear of weight gain, recurring binge eating, extreme restriction of food intake, self-induced vomiting, or other compensatory behaviors can be signs of an eating disorder. In such situations, the focus should not be on another diet, but on professional assessment and support.
Body weight arises from a complex interaction of biological, psychological, social, and environmental factors. The simple formula "eat less and move more" therefore describes only part of reality.
Sustainable weight management does not mean losing as many kilos as possible as quickly as possible. Decisive are changes that fit one's personal situation, make sense from a health perspective, and can last in the long term.
Note: This article is for general information and does not replace medical or nutritional diagnosis, advice, or treatment. Weight management and the treatment of obesity should be adapted to the individual health situation. Weight-loss medications and surgical procedures require medical supervision. The content does not refer to HAWLIK products.
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Medicinal mushrooms with tradition
Medicinal mushrooms with tradition
