Here is how you can lose, gain or maintain weight! Listen from the experts

Mirchi • Updated: 6 hours ago • Follow

Gaining or losing weight is a tough job and you always want to be doubly sure of what you do and how you do it. You want to know the correct steps and every minute detail before you take a step especially when it comes to your health. Listen from AzharAli Sayed (Holistic Nutritionist and Best-Selling Author of Eat your Cake, Lose your Weight) who can let you know how to lose, gain ormaintain weight!

Let us understand the science behind weight loss and weight gain to better understand why willpower alone is not sufficient for long term weight loss.

Calories play a major role in balancing your weight. Here is where the idea of energy balance comes into picture.

You’ll notlose weight nor gain it if your calorie intake and calorie expenditure is the same.

You’llgain weight if you are in a positive energy balance wherein you consume more calories than you burn each day.

Your body weight will drop if you eat fewer calories each day than you burn. This is referred to negative energy balance or being in a state ofcalorie deficit.

To create a calorie deficit, you need to lower your food intake as this is the only way to control the energy intake side or increase the energy expenditure by adding some form of exercise to your regime. With respect to energy expenditure, exercise is just a small contributor to your daily energy burn as your bmr, neat and thermic effect of food are other major contributors to total energy burn.

• Higher the muscle mass higher will be theDaily Energy Expenditure.
• TheDEE declines as we age.
• Because of their higher levels of muscle mass and hormonal differences, men generally have higher metabolic rates than women, which results in a higher DEE.
• Due to hormonal differences and lower levels of muscle mass, women generally have lower metabolic rates than men, which results in a lower DEE.
• Some people have a genetic predisposition to have a higher DEE than others (e.g., two individuals may share the same age, gender, muscle mass level, physical activity level, but one may have a significantly greater DEE due to genetic difference)

Once your plan is in place, you will need to work on making your surroundings such that it makes it easier for you to implement on the plan and help you stay consistent. Once it is done, try to find an accountability partner or hire a coach with whom you can timely share and monitor your progress.

That is one of the most important things to have an expert so they can keep a check and also help you know the specifics!
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