Why Is Weight Loss So Difficult? Understanding Body Weight and Health
Body weight has been a topic of discussion for as long as I can remember. Even as a little kid, I remember weight being part of the health picture. It's had a complicated history and really should never have been the spotlight around health. But alas, it's hard to change long-held beliefs and move away from the idea that skinny = healthy.
There are a number of reasons why weight became such a beacon of health, and this blog isn't about casting judgment. Rather, it's about putting weight into perspective, understanding the many factors that make weight loss challenging, and recognizing that weight loss isn't the holy grail of health.
The Short Version: Why Body Weight Doesn't Tell the Whole Health Story
Skinny does not equate to healthy. For some people, weight loss may be beneficial, particularly when excess body weight affects their health, quality of life, or ability to participate in activities that are important and meaningful to them.
But if you do want to lose weight, it can be complicated! Our body weight is influenced by:
- Genetics
- Appetite regulation
- Sleep quality
- Hormones
- Aging
- Gut microbiome health
- Exercise
- Stress
- Quality of food (adequate nutrient intake)
- Macronutrient distribution (amount of carbohydrates, proteins, and fats)
- Calories consumed
- Muscle mass and fat mass
Some of these things we have control over, and others we do not! And to make things even more complicated, many of these factors influence one another. The good news? Improving your diet and increasing physical activity can have major benefits for your health, even if weight loss doesn't happen.
For many people, changes in diet and exercise will result in weight loss. For others, the scale may not move much at all. If you set out on a weight loss journey, ask yourself what healthy really means to you. Consider all the things you want to gain by changing your health behaviors. More energy? Better sleep? Improved strength? Feeling better throughout your day? If the weight loss doesn't come, you can still focus on the many other benefits you're gaining along the way.
The Long Version: Why Calories In vs. Calories Out Isn't So Simple
As you can see, we can't possibly get through all these topics in one blog, so let's start with one of the basics: calories.
"Calories in, calories out" is the old-school mentality around weight management. And while energy balance absolutely plays a role in body weight, unfortunately, it's much more complicated than a simple math equation. You've probably heard the rule of thumb that 3,500 calories equals one pound of body weight. This has traditionally been used as a general starting point for weight loss, suggesting that a 500-calorie daily deficit could lead to losing approximately one pound per week.
But here's the catch: our bodies aren't calculators! As weight changes, our metabolism, appetite, and energy needs can change too. So that simple equation doesn't always translate into predictable results. And in today's world, calories can add up quickly because we have easy access to calorie-dense foods almost everywhere.
For anyone who eats and works in an airport, you know this all too well! For flight attendants, air traffic controllers, or pilots who find themselves hungry during a shift, it's easy to grab fried foods or tasty candy bars from the crew room, an airport restaurant, or a kiosk. Many of these convenient foods are high in calories but low in nutritional value. While the calories still provide energy, they may not provide the fiber, vitamins, minerals, and other nutrients your body needs to function at its best.
Both the quality of your food and the amount you eat matter.
For example, choosing an apple and a handful of mixed nuts instead of a candy bar can provide more fiber, protein, healthy fats, and essential nutrients. Depending on the portions, it may also provide fewer calories. That's a double whammy!
And here's something that might surprise you: in some cases, I recommend individuals start by ADDING more food to what they currently eat. Yep, adding food! For example, try starting your fast-food meal with a side salad or an apple to get more nutrients before diving into the main course. The quality of your food matters. Adding produce gives you extra nutrients, fiber to support your gut microbiome, and compounds that may influence how your genes are expressed (your epigenome). Plus, fiber can help you stay full longer.
$$$$ That's a big bang for your buck! 😀
Simple Food Swaps to Improve Nutrition and Support Weight Management
Here are some of the quickest ways to improve the quality of your food while potentially reducing calories:
- Choose no-sugar-added condiments – Can reduce added sugar and calories, depending on the product.
- Eat a whole apple instead of drinking apple juice – Increases fiber intake to support your gut microbiome and help you feel full longer.
- Try unsweetened almond milk in your latte instead of whole milk or cream – Can reduce calories, although it also provides less protein than dairy milk.
- Choose freeze-dried fruit (no sugar added) instead of candy – Provides fiber and nutrients while reducing added sugar.
- Reduce your intake of soda, energy drinks, and alcohol – Can reduce added sugars and excess calories. Alcohol also carries health risks beyond its calorie content.
- Try a chocolate protein bar instead of a candy bar – Can increase protein intake and help with satiety. Just check the label, as some protein bars contain just as many calories as candy bars!
These are small changes, but they can add up to meaningful improvements in your overall nutrition and health. And remember, the goal isn't simply to eat fewer calories. It's to give your body the nutrients it needs to function well, maintain energy, and support long-term health.
When Weight Loss Feels Impossible: The Value of Personalized Nutrition
If you've tried all these strategies and are still frustrated, it might be time to work with Flight Crew Nutrition for individualized recommendations and a personalized plan. Sometimes it helps to have someone else take a 40,000-foot view (yep, another aviation pun – they're so fun!) and see things you might have missed.
Maybe it's not the quality of your diet at all. Perhaps sleep, stress, meal timing, or even slight adjustments based on your genetic predispositions could help you find a better approach. With personalized nutrition coaching, we can look at the bigger picture and identify strategies that make sense for your body, your health goals, and your aviation lifestyle. And the best part? You'll get a holistic approach to health, not just weight loss - there's way more to health than your weight. Let's figure it out together!
