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Most people involved in weight loss believe that it's all about the calories. If you burn calories more than you take in, you lose weight. If you take in more calories than you can burn, the body gains fat. While this piece of logic may make sense, it is only partly true. What burns calories nonstop is actually the lean muscle mass underneath body fat that allows more intake of calories without weight gain.

The body actually adapts to the changes it undergoes. Losing weight without exercising increases the risk of losing lean body mass, slowing the metabolism and putting the body into fat-storing mode. People who have lost body fat and muscle mass may notice that they don't have the muscle mass they once had. Worse yet, once they overeat even a little bit, they start filling up on body fat once again.

Building up muscle mass

An important thing to remember when undergoing a weight loss program is to understand what needs to be done. Realistic and achievable goals can help in building the confidence needed to make the necessary leap for the achievement of a desired weight.

Researchers at the Biomechanics Lab at San Diego State University took a look at some popular abdominal exercises and ranked them. Results of the study revealed that exercises that require constant abdominal stabilization and body rotation resulted in the most muscle activity in the abdomen.

Below are the top five belly exercises as ranked by the study:

1. The Bicycle Exercise - best for targeting the six pack muscles and the obliques. To do this exercise, get into a supine position with hands at the back of your head. Bring knees to the chest while lifting shoulders off the floor. Slowly bring your right elbow towards your left knee as you straighten your right leg. Switch sides and continue in a pedaling motion. Do 1 to 3 sets with 12 to 16 repetitions.

2. The Captain's Chair Leg Raise - This exercise requires a captain's chair, a rack with padded arms allowing for the legs to hang free that is commonly found in gyms or health clubs. To do this exercise, stand on the chair and grip hand holds. Press back against the pad then raise knees to the chest to contract the abs then lower them back down. Do 1 to 3 sets with 12 to 16 repetitions.

3. Exercise Ball Crunch - For this exercise, an exercise ball is necessary. In this routine, the abdomen does more exerting but will still need the entire body to stabilize it throughout the routine. To do this exercise, lie on the ball with your lower back fully supported. Place hands behind the head. To lift the torso off the ball, contract the abs to pull the bottom of the rib cage towards the hips. Keep ball stable as you curl up, then lower back down to stretch the abs. Do 1 to 3 sets with 12 to 16 repetitions.

4. Vertical Leg Crunch - Performing this exercise is similar to doing a leg crunch except that the legs are straight up, forcing the abs to work and adding intensity to the routine. To do this, lie on the floor with the legs straight up, knees crossed, and place the hands beneath the head for support. Contract abs lifting the shoulders off the floor and keep legs in a fixed position to crunch. Do 1 to 3 sets with 12 to 16 repetitions.

5. Long Arm Crunch - This is a variant of the traditional floor crunch where the arms are held straight behind you, adding a lever to the move and making for a challenging exercise. To do this, lie on the floor or a mat then extend arms straight behind, keeping them clasped and next to the ears. Slowly contract abs and lift shoulders off the floor carefully to keep the arms straight. Do 1 to 3 sets with 12 to 16 repetitions.

The best strategy to weight loss is to observe a healthy diet coupled with exercise of at least an hour a day. Although there is no sure fire way to deal with belly fat, there are a number of activities from which to choose and enjoy. As long as you're having fun, you can lose weight without realizing it. It is important to look for an exercise you enjoy. If the suggested exercises above do not suit your taste, taking a hike, swimming or biking are just as effective in burning fat and toning muscles.

Scientists say a gene variation could contribute up to 155g (5.5oz) to a child's birthweight.

The gene studied is believed to act as a growth suppressor, reducing birthweight.

But the UK-based researchers found a particular variant passed down from the mother can add 93g (3.3oz) to the birthweight, or 155g if passed down from the maternal grandmother.

Details are published in the American Journal of Human Genetics.

Professor Gudrun Moore of University College London and colleagues looked at a gene called PHLDA2 in nearly 9,500 DNA samples taken from mothers and their babies, collected in three separate studies.

They found a gene variant called RS1 appeared to change the way in which the gene functioned, leading to higher birthweights.

"The gene is already known to have a profound effect on birthweight by acting as a growth suppressor," Prof Moore told BBC News.

"We have found a genetic variant of PHLDA2 that when inherited from the mother, causes the baby to be 93g bigger on average, or even 155g bigger on average, if inherited successively from the mother's mother."

The RS1 variation was found in around 13% of the individuals studied, with 87% possessing the RS2 variation.

"We suggest that the more common RS2 gene variation, which is only found in humans, has evolved to produce a smaller baby as a protective effect to enhance the mother's survival during childbirth," said Prof Moore.

"Dad's lack of involvement in evolutionary terms may stem from his own survival not being at stake and he can continue to reproduce with other females."

Gene 'silenced'
The PHLDA2 gene is unusual in that only the copy inherited from the mother is active, while the copy inherited from the father is "silenced". This silencing of the paternal gene results from molecular processes around the DNA known as epigenetics.

Scientists do not know why, but have speculated that it is to ensure birthweight is reduced to ensure the mother survives childbirth.

Dr Caroline Relton of Newcastle University said: "Although this study looks only at birthweight as an outcome, it is possible that this genetic variant may have longer-term health consequences.

"Indeed the long-term health consequences associated with extremes of birthweight might be due in part to this and other contributory genetic factors."

Being overweight in later life puts you at higher risk of brain decline, Korean research suggests.

A study of 250 people aged between 60 and 70 found those with a high body mass index (BMI) and big waists scored more poorly in cognitive tests.

The Alzheimer's Society said the research, in the journal Age and Ageing, added to evidence that excess body fat can affect brain function.

Lifestyle changes can help make a difference, it said.

The study looked at the relationship between fat levels and cognitive performance in adults aged 60 or over.

The participants underwent BMI - a calculation based on a ratio of weight to height - and waist circumference measurements, a scan of fat stored in the abdomen and a mental test.

Both a high BMI and high levels of abdominal fat were linked with poor cognitive performance in adults aged between 60 and 70.

In individuals aged 70 and older, high BMI, waist circumference and abdominal body fat were not associated with low cognitive performance.

The lead author of the study, Dae Hyun Yoon, said: "Our findings have important public health implications. The prevention of obesity, particularly central obesity, might be important for the prevention of cognitive decline or dementia."

A spokesperson from the UK Alzheimer's Society said: "We have all heard how a high BMI is bad for our heart but this research suggests it could also be bad for the head.

"Although we don't know whether the people in this study went on to develop dementia, these findings add to the evidence that excess body fat could impact on brain function.

"One in three people over 65 will die with dementia but there are things people can do to reduce their risk.

"Eating a balanced diet, maintaining a healthy weight, exercising regularly and getting your blood pressure and cholesterol checked can all make a difference."