What to know about paper towel theory

Medical News Today

5 hours ago

The paper towel theory is an analogy in which removing one sheet per day from a roll of paper towels symbolizes fat loss. It illustrates that although progress may be slow and difficult to notice initially, it can become more evident as time goes on.The paper towel theory, also known as the paper towel effect, is an analogy that appears on several websites and blogs dedicated to health, weight loss, or bodybuilding. Social media users have also shared the theory across various platforms.This article examines paper towel theory in more detail, how the body responds to weight loss, tips for safe weight loss, and when to speak with a doctor.What is the paper towel theory?The paper towel analogy may have emerged around 2007, when people began sharing it across weight loss, bodybuilding, and fitness sites.The theory compares losing fat to tearing a single sheet from a paper towel roll each day. At the end of the first week, there may not be a perceptible difference between that roll and a full roll of paper towels. At the end of the second or third week, a person still may not notice much difference between the full roll and the one they have been tearing sheets from every day.After about 6 weeks of removing a sheet a day, however, the difference between the two rolls of paper towels becomes much more evident. Within 12 weeks, the roll with fewer sheets appears significantly smaller than the full roll.The paper towel effect illustrates that consistent fat loss efforts can take time to yield visible results. It also symbolizes how fat loss may be more visible on smaller bodies than larger ones, as the fat covers a smaller surface area.»Learn more:Weight loss vs. fat loss: Differences explainedWhat happens in the body during weight loss?Several changes may occur in the body that can result in weight loss. These include the following:Fat lossThe body stores a type of fat, called triglycerides, inside fat cells, or adipocytes. Most of these fat cells are under the skin.Fat loss occurs when the body transports triglycerides to different parts of the body through the bloodstream to break down and use as energy. The adipocytes remain in place under the skin, but empty out and become smaller as they lose their fat stores. Muscle mass lossA person may lose muscle mass as well as fat when they lose weight.Eating too few calories can decrease the mass of various bodily tissues. Without adequate fat stores to draw from, the body may begin to break down muscles, connective tissues, and organs to use as energy.Losing muscle mass could affect a person's strength, physical function, and metabolism. Scientists recommend that people avoid following very low calorie diets unless a healthcare professional is monitoring the process. Water lossWater accounts for about 50% to 70% of a person's body weight.If a problem occurs in one of the bodily systems responsible for maintaining healthy fluid levels, fluid retention or edema may occur. According to the United Kingdom's National Health Service (NHS), fluid may build up in different parts of the body, which can cause weight gain, swelling, and other symptoms.Treatments like diuretic medication can help remove fluid from the body, which can result in weight loss. However, losing too much water can lead to health complications, including dehydration and kidney damage.Tips for losing weight safelyDoing the following may help a person lose weight safely:eating a balanced and nutrient-rich dietlimiting foods that are high in certain fats and sugardoing at least 150 minutes of moderate intensity exercise per weektracking weight loss and health goalsreducing stress levelsmaintaining a healthy sleep routineseeking support from friends and family setting realistic weight loss goals, such as losing 0.4 to 0.9 kilograms (kg), which is about 1 to 2 pounds (lb), per weekWhen to speak with a doctorIf an individual feels they need help managing their weight or their relationship with food and their body, they may want to speak with a healthcare professional.A healthcare professional may treat overweight and obesity in the following ways:helping a person make certain lifestyle changesreferring a person to a weight management specialistprescribing weight loss medicationperforming weight loss surgeryA healthcare professional may also be able to help if a person has an eating disorder that affects their relationship with food and their mental health, such as binge eating disorder. Treatment may involve:psychotherapymedicationsnutrition counselingSummaryThe paper towel theory is an analogy in which removing one sheet from a paper towel roll each day symbolizes consistent weight loss. It illustrates that fat loss may be imperceptible at first, but the results become more visible over time.Steps a person can take to achieve safe, consistent weight loss include eating a balanced diet, getting regular physical activity, and seeking support from loved ones.If an individual feels that they need help managing their weight or their relationship to food, they may want to consult a healthcare professional for further advice or treatment.