When speaking with trainers from across the country, most will tell you that weight loss is one of the most common goals among their clients. This isn’t surprising, considering that in 2016, the WHO (World Health Organization) reported that 39% of the global population was overweight, and 13% was classified as obese. Without claiming to be a fortune-teller, it’s safe to assume these numbers haven’t improved in the wake of a pandemic, lockdowns, and gym closures.
Body Mass Index – BMI
First, when using terms like overweight and obesity, note that these are based on BMI (Body Mass Index) standards. In short, BMI is a calculation that takes your weight and height to provide an indication of your body size. Here’s a snapshot of BMI categories and the associated health risks:
< 18.5 Underweight Increased
18.5 to 25 Healthy Weight Low
25 to 30 Overweight Increased
30 to 35 Obesity Class I High
35 to 40 Obesity Class II Very High
> 40 Obesity Class III Extremely High
Being underweight can lead to risks such as osteoporosis, a weakened immune system, and infertility.
On the other hand, a high BMI increases the likelihood of developing conditions like diabetes, cardiovascular diseases, and even cancer.
You can use the tool on our main website to calculate your BMI.
Body Composition
While BMI helps identify a healthy weight, it doesn’t account for body composition. This refers to the percentages of fat mass, muscle mass, bone mass, and water in the body, though the focus is typically on the first two. When someone says they want to “lose weight,” they generally mean reducing fat mass, as losing muscle mass can be counterproductive to fat loss. More on that later.
Having data on body composition is crucial for setting realistic weight-loss goals. At OBJECTIV, we use thebio-impedance method (InBody) to evaluate your body composition. This information is particularly valuable because BMI alone can be misleading. For instance, someone with high muscle mass might fall into the “overweight” category despite having a defined, athletic build.
Caloric Deficit
Now that the basics are covered, let’s explore the underlying theory of weight loss. The only way to lose fat is through a caloric deficit. You’ve likely heard the saying, “Energy cannot be created or destroyed, only transformed.” This concept directly applies to weight loss.
Understanding energy balance is key. Simply put, energy balance is the sum of energy intake versus expenditure over a given period. A caloric surplus—when intake exceeds expenditure—leads to energy storage, usually as fat. A caloric deficit—when expenditure exceeds intake—forces the body to draw from energy reserves to make up the shortfall.
Energy intake (measured in calories) is straightforward. Unlike plants, we can’t produce energy from sunlight; we must consume it through food and drink. The energy content of food, displayed in calories, is listed on nutritional labels. Thus, 100% of our energy intake comes from diet.
Energy expenditure falls into three main categories: physical activity, basal metabolic rate (BMR), and the thermic effect of food (TEF).
Physical Activity: Accounting for 25–35% of daily expenditure, this includes exercise (sports, workouts) and general activities like walking or job-related tasks.
Basal Metabolic Rate (BMR): Representing 55–65% of daily expenditure, BMR is the energy your body needs to maintain vital functions (heart, brain, digestion, respiration, and body temperature). Essentially, it’s the minimum calories required if you stayed in bed all day. BMR tends to decrease with age but increases with greater muscle mass, making it challenging to significantly influence this factor.
Thermic Effect of Food (TEF): TEF is the energy used to digest, metabolize, and store nutrients, about 10% of your caloric intake. Think of it as a “tax” on your calorie intake, which is also difficult to modify directly.
There’s no magic formula for weight loss: reducing caloric intake while increasing physical activity is the key.
If you’re unsure where to start your weight-loss journey, consider scheduling a free consultation with one of OBJECTIV’s trainers. We specialize in weight-loss solutions tailored to your reality and needs. Whether it’s our OBJECTIV formula or OBJECTIV training, we’re confident we’re the missing ingredient to your success.
