How Does Weight Loss Work: Is There Any Science Behind This?

Snehil Sharma

Snehil Sharma
Jul 2023

2 min read
how does weight loss work

Table of content

Nowadays, we always seem to follow new diet plans and use other slimming equipment for rapid weight loss in just a few days. Undoubtedly, these methods are tempting, as they seem really easy and simple. However, let’s understand the actual process of how does weight loss work.

Learning this will definitely help you design a regime that works perfectly for you.

Whenever an individual thinks about losing weight, the assumption is that they’ll be losing fat. But it is much more complex than that since not all weight loss is necessarily fat loss. So, in an ideal world, the human body would only burn fat.

Moreover, weight is determined by the rate at which an individual stores energy from the food they consume and the rate at which they use this energy for their body’s functioning.

Did you know that when humans break down fat, each fat cell gets smaller, but the number of fat cells still remains the same?

Confused? Well, let us jump into the science behind weight loss to make it easier for you to understand.

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How Does Weight Loss Works: A Key Component Involved 

Weight loss is a complex process influenced by various factors, but the fundamental principle is that you need to create a calorie deficit. This means consuming fewer calories than your body burns, leading it to use stored energy (body fat) to meet its energy needs. 

So, here we are sharing the key components that are involved in weight loss: 

1. Calorie Intake

To lose weight, an individual needs to consume fewer calories than their body burns. All these can be achieved by reducing portion sizes and choosing lower-calorie foods. Also, avoid high-calorie, sugary, and processed foods. It’s important to create a moderate calorie deficit rather than severely restricting calories, as extreme calorie deprivation can be detrimental to your health.

2. Physical Activity

Regular exercise and physical activity help increase your energy expenditure, aiding weight loss. Engaging in both cardiovascular exercises (e.g., running, swimming, cycling) and strength training (e.g., weightlifting, bodyweight exercises) can boost your metabolism, build muscle mass, and improve overall fitness. This leads to burning more calories, even at rest.

3. Metabolism

The metabolism plays an important role in weight loss. What is metabolism? In this process, the human body converts food into energy. Factors like age, genetics, body composition, and hormone levels can affect your metabolic rate.

However, you can even include metabolism boosting food in your diet plan. Though building and maintaining muscle mass through strength training can increase your basal metabolic rate (BMR), which is the number of calories your body burns at rest.

4. Behaviour And Lifestyle

Adopting healthy habits and making sustainable lifestyle changes are vital for successful weight loss. This includes mindful eating, controlling portion sizes, managing stress levels, getting adequate sleep, and avoiding emotional eating. It’s important to focus on long-term changes rather than quick fixes or fad diets.

5. Water Intake

Staying adequately hydrated is crucial for overall health and weight management. Water can help curb hunger, boost metabolism, and improve digestion. Additionally, choosing water over sugary beverages can significantly reduce calorie intake.

Phases Of Weight Loss

When it comes to weight loss, there are several phases that individuals typically go through. These phases may vary in duration and intensity depending on the person’s starting point, goals, and approach.

So, here are some common phases of weight loss:

1. Pre-Contemplation

In this phase, individuals may not be aware or concerned about their weight or may not be ready to make any changes to their lifestyle. They may not see the need for weight loss or may feel overwhelmed by the idea.

2. Contemplation

In this phase, individuals start recognizing the need to lose weight and begin considering making changes. They may gather information, evaluate the benefits and challenges, and explore different weight loss options.

3. Preparation

During the preparation phase, individuals make plans and set goals for their weight loss journey. They may create a meal plan, establish an exercise routine, and seek support from friends, family, or professionals. They may also clean their environment of unhealthy foods and establish a support system.

4. Action

This phase involves putting the plans into motion and actively making changes to one’s lifestyle. This typically includes following a balanced diet and calorie-controlled diet, engaging in regular physical activity, and adopting healthy habits. The action phase requires discipline, consistency, and determination.

5. Maintenance

After achieving initial weight loss goals, the maintenance phase begins. During this phase, individuals work to sustain their progress by continuing to follow healthy habits, managing their weight, and preventing relapse. Maintenance often involves ongoing lifestyle changes, self-monitoring, and finding a balance that works for the individual.

6. Relapse And Reassessment

Weight loss journeys are not always linear, and individuals may experience relapses or setbacks along the way. During this phase, individuals reassess their goals, identify potential triggers or obstacles, and make necessary adjustments to get back on track.

Please Note: It’s important to note that everyone’s weight loss journey is unique, and the duration and progression through these phases can vary. Additionally, seeking guidance from healthcare professionals, such as registered dietitians or doctors, can provide personalized advice and support throughout the process.

Can we manage our weight? Yes, we can by keeping a calorie deficit but how? Let’s read more about how to achieve calorie deficit while maintaining weight.

Different Ways Of Achieving Calorie Deficit

Achieving a calorie deficit is essential for weight loss because it means consuming fewer calories than you burn. Here are several ways to create a calorie deficit:

1. Calorie Tracking

Start by monitoring your calorie intake using a food diary, smartphone app, or online tool. This helps you become aware of your eating habits and allows you to make adjustments accordingly.

2. Portion Control

Pay attention to portion sizes and be mindful of serving sizes. Always include using measuring your meals in cups or a food scale to ensure you’re consuming appropriate amounts of it.

3. Reduce High-Calorie Foods

Cut back on foods that are high in calories but low in nutritional value, such as sugary snacks, fried foods, and sugary beverages. Replace them with healthier, lower-calorie options.

Increase fruit and vegetable intake: Fruits and vegetables are typically low in calories while being rich in nutrients. Incorporate them into your meals and snacks to increase volume without significantly adding to your calorie intake.

4. Choose Lean Proteins

Opt for lean sources of protein, such as skinless poultry, fish, legumes, and low-fat dairy products. Lean protein can aid you to feel fuller for longer. Also, lean protein supports muscle maintenance during weight loss.

5. Be Mindful Of Liquid Calories

Many beverages, including sodas, juices, energy drinks, and alcohol, can be high in calories. Opt for water, unsweetened tea, or other low-calorie drinks to reduce your overall calorie intake.

6. Increase Physical Activity

Regular exercise helps burn calories and contributes to a calorie deficit. Incorporate cardiovascular exercises (like walking, running, or cycling) and strength training to build muscle and boost your metabolism.

7. Set Realistic Goals

Aim for gradual and sustainable weight loss by setting realistic goals. Losing 1-2 pounds (0.5-1 kg) per week is generally considered a healthy and achievable rate.

8. Seek Support

Having a support system can be beneficial during your weight loss journey. Joining a weight loss group, working with a registered dietitian, or enlisting the support of friends and family can help keep you motivated and accountable.

Remember when you are creating a calorie deficit you should do it in a healthy and balanced manner.

Please Note: It’s important to consult with a healthcare professional or registered dietitian to ensure you’re meeting your nutritional needs while pursuing weight loss or you can contact our experts to guide you more about this.

Summary Of “How Does Weight Loss Work”

Successful and sustainable healthy weight loss is possible. Sometimes it is important to drown out the weight loss industry and take the road less traveled.

Also, a few months of lifestyle changes can see you achieving your goal, as well as gaining the skills and knowledge needed to keep the weight off for good.

Always remember: slow and steady really do win the race.

Weight Loss Transformation: Lost 8 Kgs in 45 Days

Manisha, a banker from Brampton, came to us with the intention of losing weight and becoming in shape. Let’s read out Manisha’s weight loss transformation and get motivated.

How To Lose Weight Fast | Common Weight Loss Mistakes In Summer – Dietitian Mac Singh

Summers are here and everyone is sweating to be in shape💪. People are going to the gym🏋️, working out and some are even on a diet to lose weight. However, just a few minor mistakes🙅 may hinder you from achieving your goal. And we can’t let anything go wrong with your health 😎. So, here we are to make you aware of common mistakes in summer’s weight loss journey.

Fun facts

Banana Makes Us Fat? Really?
If you check the fat percentage of a banana, 100 gm of banana has hardly 0.3 grams of fat in it. So the myth that banana is full of fat is wrong. So, let’s read facts but how banana helps you lose weight.

Frequently Asked Questions

How Does Weight Loss Work On Keto?

A decrease in appetite-stimulating hormones, such as insulin and ghrelin, when eating restricted amounts of carbohydrates. Increased calorie expenditure due to the metabolic effects of converting fat and protein to glucose.

How Do You Actually Lose Weight?

One of the best ways to lose body fat is through steady aerobic exercise for example brisk walking for at least 30 minutes most days of the week. Also, few people may require more physical activity than this to lose weight and maintain that weight loss. Any extra movement helps burn calories.

Are You Looking For Diet Plan For Weight Loss?

A summer diet plan for weight loss is perfect for you to start your journey.

What Are The Benefits Of Weight Loss?

Some of the most notable benefits include:

  • Losing weight improves heart health.
  • Dropping some kilos can improve type 2 diabetes.
  • Moving toward your target weight lowers your stroke risk.
  • Weight loss lowers the risk of specific cancers.
  • Losing weight improves mobility.
  • Weight loss improves sleep and boosts energy.

Is Liquid Diet For Weight Loss Effective?

Liquid diets can work, like any diet that gives you fewer calories than you use. These diets can help by taking the guesswork out of portion control.

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Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life.

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