Wellness Guide
Body weight
Body weight
Body weight regulation is a complex intertwining of physiological, metabolic, environmental, behavioral, and genetic variables that determine energy intake and expenditure.
Body weight is the tangible result of the energy balance between energy intake and energy expenditure¹.
Weight gain is often the result of multiple factors that interact with each other. Understanding these mechanisms is the first step to preventing or addressing them effectively.
Main reasons that contribute to weight gain
Caloric surplus
Caloric surplus
The energy taken in through food is used by the body both at rest (to maintain vital functions) and during physical activity¹.
A calorie surplus occurs when the number of calories you consume exceeds the number of calories your body burns².
Weight gain is therefore the result of an excess of energy compared to real needs.
The consumption of energy-dense foods and drinks, combined with a sedentary lifestyle, contributes to this imbalance.
Physical activity increases energy expenditure and builds muscle mass, which in turn helps speed up your basal metabolism¹.
Unhealthy eating habits
Unhealthy eating habits
Unhealthy habits such as frequent consumption of ultra-processed foods, excessive portions, irregular meals, and emotional eating often lead to excessive calorie intake.
These behaviors favor the intake of foods that are poor in nutrients and rich in simple sugars, saturated and trans fats, increasing the risk of weight gain and metabolic alterations.
Behavioral factors
Behavioral factors
Eating behavior depends not only on hunger and satiety, but also on emotional and social factors¹.
Stress, comfort seeking, or distraction during meals can lead to eating more than necessary.
The pleasure associated with certain foods or eating in the absence of real hunger are among the main elements that favor chronic caloric excess.
Sedentary lifestyle
Sedentary lifestyle
A lifestyle characterized by inactivity and long periods of sitting reduces daily energy expenditure.
Lack of physical activity also compromises muscle mass, resulting in a slower metabolism¹.
Regular activity is essential to balance energy intake and promote good body composition.
Genetics
Genetics
Genetic predisposition plays an important role in weight gain².
Genes can influence metabolism, appetite regulation, fat storage, and response to diet and exercise²,³,⁴.
While they do not determine weight status by themselves, they can make long-term weight management more difficult.
Medical conditions
Medical conditions
Some medical conditions such as hypothyroidism, polycystic ovary syndrome (PCOS), hormonal imbalances, insulin resistance, and metabolic disorders can negatively affect metabolism.
These disorders alter appetite regulation, energy use, and the body's ability to lose weight, requiring targeted, multidisciplinary management.
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What to do?
To lose weight effectively, it is essential to adopt an integrated strategy that includes a balanced diet and regular physical activity, always under the guidance of a specialist in the field.
Caloric deficit
A caloric deficit occurs when energy intake from food is less than total energy expenditure, which includes basal metabolism, physical activity, and diet-induced thermogenesis.
This state prompts the body to mobilize stored energy reserves – mainly fat – to meet its needs, promoting weight loss over time.
Diet
Proper nutrition is the basis of an effective and sustainable weight loss path.
A balanced diet that emphasizes fruits, vegetables, lean proteins and whole grains supports metabolism, promotes satiety and improves body functions.
By focusing on quality, nutritious foods, you can achieve a calorie deficit without deficiencies, increasing your chances of losing weight and maintaining results over time.
Physical exercise
Exercise is a cornerstone of weight loss: it increases energy expenditure, helps maintain muscle mass, and improves body composition.
Integrating aerobic and resistance activities into an active lifestyle not only helps you lose weight, but also prevents the yo-yo effect and supports overall well-being.
Defining objectives
Setting realistic and achievable goals is essential to maintaining motivation over time.
Goals should follow the SMART method (Specific, Measurable, Attainable, Relevant, Time-bound), reflecting real individual possibilities.
Breaking your journey into manageable milestones allows you to monitor your progress, adapt your strategies when needed, and stay focused.
Lifestyle changes
Lifestyle modifications include a series of behavior and habit changes that facilitate sustained weight loss and improved overall health. These may include adopting a mindful approach to eating, increasing physical activity, effectively managing stress, and getting quality sleep. Through gradual and sustainable lifestyle changes, people can build healthier habits and improve their commitment and adherence to diet therapy.
Taking care of your weight means taking care of yourself
Every weight management journey is unique and personal.
Understanding the mechanisms that regulate it and recognizing the factors that influence it is the first step to intervene in an informed way. With the right information, the support of professionals and a gradual approach, it is possible to achieve concrete and sustainable results, improving one's health and quality of life.
Scientific references
¹ CREA, Guidelines for healthy eating , 2018
² Institute of Medicine (US) Subcommittee on Military Weight Management. Weight Management: State of the Science and Opportunities for Military Programs . National Academies Press (US); 2004.
³ Singh RK, Kumar P, Mahalingam K. Molecular genetics of human obesity: A comprehensive review . CR Biol. 2017 Feb;340(2):87-108.
⁴ Novelli G, Cassadonte C, Sbraccia P, Biancolella M. Genetics: A Starting Point for the Prevention and the Treatment of Obesity . Nutrients. 2023 Jun 17;15(12):2782.
⁵ Lombardo G, Belcastro S, Mondelli V, Gianotti L. The stress axis: neuro-endocrine-immuno-metabolic regulation and role in the development of metabolic syndrome and depression . L'Endocrinologo. 2023;24:1–8.
⁶ Hirotsu C, Tufik S, Andersen ML. Interactions between sleep, stress, and metabolism: From physiological to pathological conditions . Sleep Sci. 2015 Nov;8(3):143-52.
⁷ Tsigos C, Kyrou I, Kassi E, et al. Stress: Endocrine Physiology and Pathophysiology , 2020.
⁸ Kyrou I, Tsigos C. Stress mechanisms and metabolic complications . Horm Metab Res. 2007;39(6):430–438.