Weight loss: Why do some people lose weight slower from exercise?

Weight loss is not an easy task! You spend hours at the gym exercising but someone else you know ends up losing more weight than you do in the same period, and while doing the same exercises. While you might feel like blaming your trainer or your diet, there are other things at play when it comes to weight loss. A recent study has found that you might not be seeing a great result due to a lack of a specific protein that helps regulate metabolism. It also happens to be the same protein that helps your body respond to short-term exercise.

Why do some people lose more weight than others?

Exercise is one of the most effective ways to keep your weight in check. You must have noticed that some people lose more weight with exercise than others, but you might wonder why.

A study published in the journal Molecular Metabolism found that people who lose weight slower with exercise may be because of a lack of protein PGC-1g. This is the protein responsible for regulating your metabolism and improving your body’s response to exercise. According to the data by Advances in Physiology Education, this protein is a member of the transcription coactivators that play a central role in energy metabolism. It was also found that a lack of this specific protein in mice increases their chances of being obese and developing hyperinsulinemia (high insulin levels).

Other versions of protein may affect weight loss results

In addition to the standard “a” variant of the PGC-1α protein, there exist slightly modified “b” and “c” versions as well, found in another study published in the journal Endocrine Society. These novel PGC-1α versions, dubbed “b” and “c,” work very identically to the traditional “a” version; however, during exercise, their production in muscles increases by over 10 times, whereas the “a” version does not exhibit this rise.

According to the study, the absence of “b” and “c” forms of PGC-1⍺ protein resulted in no effect from short-term activity on the body, which led to reduced fat burning during and after exercise in both a mouse model and human test participants. However, compared to individuals who did not have both “b” and “c” variants of the protein, human test subjects who did have a lower percentage of body fat and utilised more oxygen. People with type 2 diabetes and those in good health both displayed this.

Role of protein in weight loss

Protein is touted as the building block of your body. It plays an important role in weight loss and overall health.

1. Increases satiety

Eating a protein-rich increases your satiety level hormones GLP-1, peptide YY, and cholecystokinin, found a study published in the Journal of Obesity and Metabolic Syndrome. So, eating a protein-rich diet helps control hunger pangs and helps you consume fewer calories overall.

2. Better thermic impact

Your body needs energy to digest and metabolize food after you consume it. This is frequently referred to as food’s thermic impact. A study published in the study Nutrition and Metabolism found that your body burns between 20 and 30 percent of the calories from protein during the process of breaking down and metabolising the protein.

3. Helps burn more calories

Since protein provides a thermic effect and helps you burn more calories, even during sleep. It has been demonstrated that eating a lot of protein increases metabolism and burns more calories. A study published in the Frontiers in Endocrinology found that eating a high-protein diet helps increase burn calories.

4. Promotes weight loss

If you trying to lose weight, you can eat more protein to naturally reduce the number of calories you consume. A study published in the Journal of Obesity and Metabolic Syndrome found that eating a high-protein diet can help you lose weight.

5. Prevent muscle mass

While weight should be about fat loss, sometimes people also tend to lose muscle mass. Losing muscle is one of the side effects of weight loss that many people experience because of a low metabolic rate. A study published in the journal Nutrients found that eating loads of protein can help you reduce muscle loss and promote healthier weight loss.

Other reasons why you might not be losing weight

1. Diet plays an important role so pay attention to what you eat. Binge eating or eating too fast are both harmful for someone trying to lose weight.
2. Not eating enough whole foods can also lead to problems as it can negatively impact your weight.
3. Someone not exercising enough may not be able to lose weight. Get regular exercise can mix aerobic exercise and resistance training in your routine.
4. Drinking sugary beverages can also impact your weight loss strategy and make you unable to lose weight.
5. Not getting enough sleep is also a cause of obesity. Try to get at least 6-8 hours of sleep every day to avoid weight gain.
6. Eating too many carbohydrates can also sabotage your weight loss plans. You should eat a low-carb diet to keep your weight in check.
7. Snacking is good but eating unhealthy snacks is not! Add healthy snacks to your weight loss diet to see positive results.
8. How much water do you drink every day? Drinking 2-3 ml of water is vital for you. Anything less than that can be harmful to you if you are trying to lose weight.
9. Too much alcohol may also make it difficult for you to lose the extra kilos as most alcoholic drinks are high in calories.
10. Having a medical condition such as thyroid, polycystic ovarian syndrome (PCOS), and others can make it difficult for you to lose weight. Make sure you are addressing the underlying issues, if any.
11. If you eat too much-processed foods, avoid them as they will make it difficult for you to lose weight.
12. Having unrealistic goals may not work. Do not imagine losing 10 kilos in 10 days. It is a gradual process and it will take time.