The Science Behind Losing Weight

The equation involved in losing weight is simple: burn more calories than you consume. However, the science behind that equation can get complicated. Research consistently shows that regular physical activity, combined with healthful eating habits, are the most efficient ways to control your weight. Check with your health-care provider before starting an exercise or diet program.

Keeping the Weight Off

A pound of body fat equals approximately 3,500 calories. If you burn 500 calories more than you eat each day, you will lose approximately 1 lb. per week. Losing 1 or 2 lb. per week is the optimum way to keep the lost weight off, according to the Cleveland Clinic. Shedding just a half-pound per week would result in a 25 lb. loss over one year.

Science of Burning Fat

When you burn more calories than you consume, your fat cells, called triglycerides, are broken down into glycerol and fatty acids, which the body ultimately uses to produce energy. The glycerol and fatty acids are first absorbed into your muscle tissue, liver and kidneys, and further broken down by chemical processes to generate heat for maintaining your body temperature. The waste products of fat cell synthesis, water and carbon dioxide, exit the body through urination, sweating and exhaling.

Muscles and Metabolism

Because muscle cells burn more calories than fat cells, building lean muscle mass increases your metabolic rate, which measures how fast your body burns calories. Strength training exercises like weightlifting can build and maintain your muscles. Regular cardiovascular workouts, such as running, bicycling or aerobic exercises maintain a healthy metabolic rate.

Consider Calorie Density

Eating smart, not eating less, is a key to losing weight. Diets low in calorie density promote weight loss without feelings of hunger. By choosing fruits, vegetables, lean protein and low-fat dairy products, you can eat satisfying portions while reducing calories, according to a clinical study at Penn State University reported in Science Daily magazine.

Fats and Fibers

Cutting back on fat helps you lose weight, but some fat-free foods have a lot of calories. Keep low fat, low calorie snacks on hand, such as fruit or raw vegetables with healthy dips. High fiber foods such as whole-grain breads, cereals, pasta, rice, fruits and vegetables give you chewing satisfaction, and the fiber content may help you feel fuller on less calories, according to the Cleveland Clinic.