In previous articles, I have discussed different perspectives on how an individual can view weight loss. The ultimate question that must be answered to begin an effective weight loss journey is, How are you going to view food, diet, and other health-related factors? Will these factors be viewed from a calorie perspective – by quantifying the amount of energy consumed and expended. Or, is there another perspective that can be taken to achieve the desired health outcome?
To help us reach our answer, let’s review the information previously established in my series on the calorie paradigm:
We know that the ultimate goal to be achieved is sustained weight loss (weight that is lost and does not come back). Expanding on this, we know the following information:
1. Weight loss is equivalent to a calorie deficit. When a calorie deficit is achieved, weight loss will be achieved.
Calories in – Calories out = change in internal calories
When Calories Out > Calories in, a calorie deficit is achieved, which is = to weight loss
2. This calorie deficit needs to happen within the sub-system that is fat storage, release, and oxidation:

3. Throughout the weight loss journey, we must be cautious with blood sugar homeostasis. As blood sugar homeostasis is a top priority of the body, any deviations in blood sugar homeostasis are going to overrule any weight loss goals. When blood sugar concentration elevates, insulin is released to take that excess sugar out of the blood and into cells. Insulin is also the body’s signal to store energy, which means if blood sugar is consistently being elevated, then energy is consistently being sent to storage and not oxidation (more on insulin here)
Now that we understand the basic principles of weight loss, we can ask how this task will be accomplished:
What is the best method to achieve weight loss? Or, equivalently, What is the best method to achieve a calorie deficit?
To answer these questions, let us review what we discussed in the previous articles.
Does a focus on eating fewer calories work best to achieve a calorie deficit?
On an individual basis, the answer is… maybe. The truth is, many individuals have tried calorie restriction (simply aiming to eat fewer calories) and had much success. Many individuals preach this method as the method to use because it worked for them.
Benefits of calorie restriction include having the ability to control your weight loss. By taking the time to calculate out your body’s caloric balance, you may be able to finely tune your body’s weight to your ideal goal.
And yet, many individuals have struggled for years – for decades – because simply eating less does not work for them.
Common problems with calorie restriction include the following:
First, there are psychological problems:
- Restricting the amount of food consumed can be difficult and unpleasant – few individuals look forward to the journey of dieting by restricting how much is eaten. This journey is often one filled with unsatisfying meals and constant hunger.
- Counting calories can be time-consuming and take the enjoyment out of eating – to many, it’s quite a nuisance to be constantly be making calculations.
- In my opinion, meals should be satisfying – they should be delicious and filling and time of the day to enjoy. This is simply not the situation when the mindset is that food is something to be avoided or minimized or to be calculated out with precision.
Second, there are physical problems, as calorie restriction can be detrimental do the metabolic state of the body.
- When a successful calorie deficit is created by eating less and exercising more, the body will lose weight – but is it healthy weight (fat loss), or is it the loss of healthy tissue? A healthy body is one that with a high proportion of lean mass (bone and muscle), but calorie restriction does not necessarily differentiate between lean mass and fat mass. You may lose weight via calorie restriction, but is it the excess fat being released and oxidized or the breakdown of lean tissue?
- Calorie restriction can send a dangerous, counteractive signal to the body to hold onto, not release, stored fat. By restricting the amount of food consumed, the body may understand that a form of famine has hit and that it needs to hold onto energy stores even tighter. This means that an attempt to eat less may result in less energy used:
- less energy in – less energy burned = no change in energy
If it’s the case that you are having psychological and/or physical harm because of a focus on eating less or restricting calories, then a different method is probably necessary to achieve healthy, sustainable weight loss.
This different approach is established by understanding how the body works as a complex, dynamic system that is in constant communication with itself and with the external environment. Our choices (external environment) directly impact the functioning of the metabolic network (internal environment).
Our diet is arguably the best message we send to this internal network. The food we consume is a message to the body – a message that can help program the body for weight loss or weight gain:
- Food is a strong signal to the body for fat storage or fat oxidation
- Food is a strong signal to the body for muscle growth or muscle loss
Does a focus on burning more calories work best?
On an individual basis, the answer is… maybe. Many individuals greatly enjoy hitting the gym or the streets to bust out as much energy as possible. This is a method to release stress and burn energy at the same time. Working out to maximize calories expended can work for many to help them lose weight, or to maintain a healthy weight.
Moreover, working out provides benefits to the body that go beyond weight. Working out can boost your mood, build lean body mass, and even improve your mental capacity.
And yet, for many, exercising in ways that aim to torch calories can actually backfire.
Common problems with a focus on burning more calories include the following:
Exercising to burn calories most often means exercising in overly stressful patterns.
- Spending extended periods of time conducting high-intensity exercise can put a large burden of stress (cortisol) on the body. As a primary input to the Reprogrammed Systems Model of Modern Disease, chronic stress is a primary factor that must be mitigated.
- Spending extended periods of time conducting high-intensity exercise may burn through lots of calories, but many of these calories will be from glucose. When glucose levels drop, the body will likely respond with a strong signal to the body to eat more carbohydrates, which may ultimately put the body back in a state of energy storage.
Overall, workouts that burn too much glucose can put the body in a high stress, hungry state. This is not a state that is beneficial for overall weight loss.
A better way to approach exercise may be to understand how it serves as a signal to the body. For example,
- Short bursts of intense exercise (e.g. lifting weights, sprinting) can serve as an acute stress signal to grow and improve, without the blood sugar depletion.
- Long, slow aerobic efforts (e.g. long walks / slow runs) can send a signal to your body to release and oxidize fat, without the blood sugar depletion.
So, what should you do to achieve your desired weight goals? Ultimately, that decision is up to you and your body. To help you figure it out, I have developed the following framework.
Framing the Weight Loss Question:
To lose weight, a calorie deficit must be achieved. However, this calorie deficit must ultimately be at the site of fat storage. To lose weight in a healthy fashion, fat must be released from storage and oxidized.
How is this accomplished?
- By focusing on caloric content of food consumed and exercise?
- By focusing on the signals sent to the body by the food you eat and the exercise you perform?
This is for you to figure out based on your own body. As you do, keep the following principles in mind:
Principles of weight loss:
1. The end goal is a calorie deficit, but the method used to achieve this is the most significant topic.
2. Metabolic Homeostasis – Fat stores are governed by a system of signaling molecules and receptors
3. Weight loss can be forced via conscious caloric restriction, but healthy fat loss is difficult to achieve, and even more difficult to maintain, by simply restricting energy intake and energy expenditure
4. Each individual’s weight loss journey is unique. Every individual has a unique body (genetics, epigenetics, metabolic health) along with unique life circumstances (what caused that excess weight gain – is it socioeconomic, psychological, bad choices?) — each person will have unique answers, and based on those answers, the journey will be their own.
The bottom line: calories count; at the end of the day a calorie deficit is the goal. And yet, a calorie-focused approach is not necessarily the best way to achieve this end goal.
All in all, remember that you have options. Remember that counting calories is not the only method you can use to create a calorie deficit. And while your friend, or the weight loss expert on TV, may have had success losing weight by quantifying everything they eat and all the energy they expend – remember, this method may very well not work for you. And that’s okay, because you have other options!
Consciously calculating a calorie deficit via calorie restriction and exercise may work for you; or, it may not. If you do choose to keep a calorie-centered approach to weight loss, beware of the potential drawbacks.
Get started with the Reprogrammed Approach to Weight Loss:
By changing the view from one focused on calories to one focused on signals, we can first program the body for strong metabolic health. Once practices and decision-making frameworks are in place to address this primary goal first, then we can take additional action to put the body in a caloric deficit.