Weight loss can be easy for some and more difficult for others. As simple as many people make it sound, there are several factors that contribute to how easy it is for an individual to lose weight.
You may hear that weight loss comes down to ‘calories vs. calories out’. While this is true and weight loss ultimately depends on you being in a calorie deficit, a wide range of factors impact whether it’s easy or difficult for you to achieve a calorie deficit.
Below, we have covered the most influential factors that contribute to weight loss.
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Your Daily Calorie Intake
In order to lose weight, you need to be in a calorie deficit, meaning you need to consume fewer calories than your body is using each day. The calories you consume depends on the amount of food and the types of food that you eat (your diet and nutrition).
Choosing foods that are low in calories but high in volume can be an effective strategy for weight loss. These foods include whole grains, fruits, and vegetables that satiate you and provide lots of essential nutrients without significantly increasing your calorie intake.
At the same time, it’s a good idea to reduce your consumption of takeaways, sugary snacks, and processed foods. These foods are high in calories and saturated fat and tend not to satiate you, causing you to consume more and more. You can learn more about calories and weight loss by reading this article.
Your Physical Activity Level
Exercise is almost as important as diet and nutrition for weight loss. Physical activity burns calories and can improve your metabolism, so having a great fitness plan can make it easier for you to achieve a calorie deficit and lose weight if that is your goal.
Weightlifting is particularly effective at boosting your metabolism as it promotes muscles growth. Muscle tissue requires a lot of calories to maintain so having a higher volume of muscle mass on your body enables you to consume more calories without gaining weight.
Your Basal Metabolic Rate
Speaking of metabolism, your metabolic rate is another important factor that contributes to your weight. Your basal metabolic rate (BMR) refers to how many calories your body burns when you’re resting, and it can be impacted by your age, sex, genetics, and body composition.
You can increase your metabolism by building muscle through resistance training and consuming lots of dietary protein.
The Amount of Sleep You Get
Believe it or not, your sleep impacts your weight significantly. A lack of adequate sleep can increase cortisol and ghrelin, which are hormones that increase hunger, appetite, and cravings.
Fatigue and irritability are common symptoms of a lack of sleep, and they can both contribute to cravings and make it harder for you to stay motivated to exercise regularly. Seven to nine hours of undisturbed sleep a night is optimal for optimal hormone levels and weight loss efforts.
