What factors affect weight loss?
Everybody (and every body) is different, so people lose weight at different speeds, says Gupta. “There are thousands of factors that affect weight loss.” Some of the most common include:
How you eat
There’s no question that your food choices control how quickly or slowly you lose weight. When it comes to weight loss, calories are key, says Goscilo. But all calories are not created equally, and the nutrients in the foods you eat can also impact the speed of weight loss. For example, fiber and protein take longer to digest, which can help you feel more satisfied throughout the day. The result: You take in fewer calories, which can help you lose more weight more quickly.
Your level of physical activity
Exercise is a mainstay of weight loss and maintenance. It burns calories, relieves stress, and encourages better sleep. One research review found that people who exercised regularly and changed what they ate lost 20% more at the 1-year mark, compared to those who only dieted — and they were more likely to keep the weight off. Find ways to work movement into your daily routine. Aim to get both aerobic exercise (to get your heart pumping), and resistance exercise (to build muscle) — something Gupta says burns more calories when you’re at rest, another way to encourage weight loss.
Your starting weight
People with more weight to lose tend to have faster weight loss at first, says Soans. He explains that small changes may have a bigger impact when you have a larger amount of excess weight. But as your body size decreases, so does the number of calories it needs, which can naturally slow down your pace.
Your biological sex
“Men may lose more weight at the beginning of their weight loss journey,” says Goscilo. (Unfair, we know.) One study in the journal Obesity found that men lose more weight than women during their first three years — something that might be due to burning more calories when they exercise.
Your age
Some research indicates that adults between the ages of 45 and 55 may lose more weight than those who fall outside that age range. This may be for a variety of reasons, such as having fewer cravings and an increased likelihood of following a dietary and exercise program, say the researchers. In general, though, weight loss can become more challenging as you get older. “Our metabolism tends to slow down with age,” says Soans.
Your genetics
“It’s estimated that there are 50 to 60 genes that control obesity and how fat is metabolized,” says Soans. These can impact how quickly you lose weight. But a family history of obesity doesn’t mean that you can’t succeed. Like other chronic diseases, such as heart disease or cancer, genes can put you at increased risk for obesity, says Soans. But, ultimately, your lifestyle choices and environment determine your health — and weight loss — outcome.
Your sleep habits
Ever notice your weight loss stalling after a really hectic month? You’re not dreaming. Falling short on sleep can make losing weight trickier, says Soans. For starters, dipping below seven hours a night raises levels of ghrelin, a hormone tied with hunger, and lowers leptin, another hormone that can help you feel full, according to a review of research. Feeling exhausted may also leave you with less energy to exercise — and make healthy decisions about food, says Gupta.
Your stress level
Research shows that stress can lead to weight gain, and people who are under more pressure are at greater risk of higher body weight and obesity. When you’re stressed, your body releases hormones like cortisol that set the stage for weight gain. Cortisol triggers your body to store more belly fat, along with ramping up your appetite. “Stress eating is real,” says Soans. Studies show that you’re more likely to crave calorie-dense foods to soothe your nerves. Stress can also interrupt sleep, which can make matters even worse.
Your medical history
Certain medications and medical conditions affect weight loss, says Gupta. Weight gain is included in the list of side effects of many drugs, such as antihistamines and beta blockers (often prescribed for hypertension). Meanwhile, certain conditions like insulin resistance and polycystic ovarian syndrome (PCOS), can make weight loss more difficult. This might be a good time to have a conversation with your healthcare provider about any conditions or medicines that may affect your weight loss.
