Every year, millions of people take on the challenge of losing weight before summer rolls around and beaches become a popular weekend outing. Perhaps this is the year I’ll commit and actually lose the weight. Perhaps this year I’ll find the magic supplement or diet to make it easier than last time. Perhaps this year my motivation will last longer than it did before.
The vicious cycle of weight loss and weight gain is a story we all know too well. A cycle that we try to break out of to no avail. A cycle that everyone around us seems to have figured out…..except for us. Why is that?
What is weight loss?
Weight loss is a broad term used to describe a decrease in body mass. Our bodies are made up of muscles, bones, tendons, ligaments, organs, and fat. So when someone says “I want to lose weight,” what they really mean is “I want to lose fat” and that distinction matters more than most people realize.
Here’s why: two people can weigh the exact same amount and look completely different. Muscle is denser than fat, meaning it takes up less space in your body. Someone who is 160 lbs with 20% body fat will look and feel very different from someone who is 160 lbs with 35% body fat. This is why the number on the scale only tells part of the story, and why we’ll always encourage you to look beyond it.
How do I lose weight?
Weight loss has been debated for decades, and throughout that time, countless methods have been proposed such as low carb, low fat, intermittent fasting, keto, cleanses, and everything in between. While the methods vary wildly, the underlying principle remains consistent: Burn more calories than you consume.
Think of calories like your body’s fuel source. The more you take in, the more your body can store for future use; the more you burn, the less you have in reserve, which is what ultimately leads to weight loss. Simple in theory, complicated in practice.
To call this an oversimplification is an understatement. Dozens of factors affect how efficiently your body burns or stores calories, including:
Hormones — insulin, cortisol, leptin, and ghrelin all play significant roles in hunger, fat storage, and metabolism
Sleep — poor sleep increases hunger hormones and decreases the ones that signal fullness, making overeating significantly more likely
Stress — chronic stress elevates cortisol, which can promote fat storage, particularly around the midsection
Menstrual cycle — hormonal fluctuations throughout the month affect hunger levels, water retention, and energy
Medications and health conditions — certain medications (like antidepressants or steroids) and conditions (like hypothyroidism or PCOS) can make weight loss noticeably harder
This is why “just eat less and move more” can feel like an insult to people who are genuinely struggling. The principle of calories in vs. calories out is the foundation, but how that plays out is deeply personal. There is no one-size-fits-all approach, and anyone selling you one probably has something to gain from it.
A word on metabolism
You’ve probably heard someone say “I have a slow metabolism” as an explanation for weight gain. While metabolism does vary between individuals, the differences are smaller than most people think (usually a few hundred calories per day at most). What does significantly affect your metabolism is how much muscle you carry. Muscle is metabolically active tissue, meaning it burns calories even at rest. This is one of many reasons strength training is such a powerful tool for body composition.
So we’ve figured out what weight loss is, how to do it and what affects our ability to lose weight. Next we’ll get into your first practical steps to start your unending journey!
