Lately, we’ve been developing a deeper understanding of the relationship between calories, exercise, and weight loss and how these factors affect us at various stages of life. It’s a time-consuming process because it involves reviewing hundreds of recipes we’ve previously published online and in print.

By the end of it, we expect to develop a simple, practical approach people can use to select meals that support general overall health, weight loss efforts, menopause, children and athletes.

There are other challenging aspects to this because, for example, in the case of weight loss, we know that it involves a calorie deficit, where the body burns more calories than it consumes. We know this deficit can be achieved through diet, exercise, or a combination of both, but the story is much more nuanced for many.

The journey to sustainable weight loss is influenced by various factors, including metabolism, gender, and hormonal changes, particularly for menopausal women. Genetics can play a part, too.

Calories are units of energy that the body uses to function. To lose weight, one must consume fewer calories than the body burns. Metabolism, the rate at which the body uses energy, plays a crucial role. A faster metabolism burns calories more efficiently, even at rest.

Men do it differently

Because men typically have more muscle mass than women, they burn more calories at rest. Higher levels of testosterone in men also support muscle growth and metabolism. Fat distribution in women is often stored in areas like hips and thighs due to the influence of estrogen, which can make it harder to lose weight in these regions.

Menopause leads to a drop in estrogen. This results in slower metabolism and increased abdominal fat storage. At the same time, a loss of muscle mass and an increase in body fat further slow metabolism. Metabolism naturally slows with age, a factor affecting both men and women, but it is more pronounced in post-menopausal women.

You might think that exercise is the best answer here, and it is to some extent, but it pays to be aware of the two types of exercise, aerobic and strength, and the separate parts they both play.

Aerobic exercises burn calories during activity, while strength training builds muscle and enhances resting metabolism. Hence, a mix of both types of exercise is effective for weight loss and overall health.

Some additional factors should be considered. Our genetic makeup not only affects our metabolism and body composition but also influences our weight loss efforts. It’s worth considering how our genetics play a part here.

For instance, genetics can affect the efficiency of our metabolism – the rate at which the body burns calories. Specific genes regulate hormones like thyroid hormones, which are crucial to our metabolic rate. Variations in these genes can result in a slower or faster metabolism.

Genetic impact

Our genetics can impact the production of enzymes that break down food, affecting how efficiently calories are burned. A less efficient enzymatic process can slow down metabolism.

Genetics also determine the distribution and storage of fat in the body. Some people may be predisposed to store fat in specific areas, such as the abdomen (apple shape) or hips (pear shape), due to their genetic makeup.

Genetic factors can also influence muscle mass. Individuals with a genetic predisposition to build muscle more easily may have a higher resting metabolic rate, aiding in weight management.

Our hunger hormones, like leptin and ghrelin, are affected by our genetics. Some individuals may feel hungrier due to genetic variations, making sticking to some food regimes harder.

Genetic differences can influence how the body responds to exercise. Some people may build muscle more effectively, enhancing their ability to burn calories.

And then, there’s the issue of Set Point Theory, a subject that might intrigue geneticists but can bug the heck out of people aiming to lose weight.

Set point confusion

Briefly, set point theory refers to the concept that genetic systems have a predetermined default level, or “set point,” which they strive to maintain. This idea is analogous to homeostasis, where the body regulates its internal environment but applies at the genetic or cellular level.

The set point could pertain to gene expression levels, where cells regulate the activity of genes to maintain a specific baseline. If external factors disrupt this balance, the cell may employ feedback mechanisms to return to the set point.

This theory can also extend to epigenetics, where environmental influences might temporarily alter gene expression, but the system tends to revert to its default epigenetic state.

Set point theory is not a widely recognised formal theory in genetics, and our best advice says don’t worry about it because it will just become another excuse for loafing on the couch.

Overall, while genetics set the stage for metabolism and body composition, lifestyle choices such as diet and exercise remain crucial. Even with genetic challenges, adopting a healthy lifestyle can significantly impact weight management.

No straight line

Weight loss isn’t always linear due to factors like water retention and muscle gain. The focus should be on overall health rather than weight and developing better habits.

For women in menopause, the process can, at times, seem slow and frustrating. The best advice we’ve received is don’t measure your weight every day; make it weekly or fortnightly if you can hold out.

Also, poor sleep and stress can disrupt hunger hormones and increase fat storage, which is particularly relevant during menopause.

A comprehensive approach, including diet, exercise, and lifestyle factors, is essential for successful weight management. By understanding these elements, you can help better tailor strategies to suit your personal needs.