So, you want to lose weight for the summer? We get it. There are outside excursions, photo opportunities, and of course, #beachSeason, #sunsOutGunsOut, and #sunsOutBunsOut! You want to look good in your tank tops, shorts, and bikinis. Who wants to miss out on all the fun? Nobody. But, if you’ve put on a few pounds (or more) over the winter, you’re probably feeling motivated and anxious. You may have considered dieting but you probably haven’t thought about eating too little to lose weight. You’ve researched the internet and learned the basic formula for weight loss:
weight loss = energy in < energy out
This formula seems overly simple, but in the most general of terms, it’s accurate. If you consume fewer calories (food and beverage) than you burn on a daily basis, you’ll lose weight. However, the degree of weight loss is largely determined by your activity level and the calorie deficit.
You may be tempted to think, “If I can lose weight by eating fewer calories than I use each day, then I can probably lose a lot more weight if I eat a lot fewer calories each day.” But this line of thinking is problematic because it defines the framework for a starvation diet. Our bodies need a minimum amount of calories to perform all of their complex functions. Insufficient daily energy (calories) leads to complications including malnutrition, lethargy, lost mental acuity, moodiness, muscle atrophy, and more.
The average person should consume between 25-30 calories per kg of body weight. For example, if you weigh 180 lbs., your daily caloric needs are between 2,045 calories and 2,455 calories. To lose weight, you’d target the lower end of the range, and for maintenance, the higher end.
If you’re eating too little, you may experience the following:
- Constipation: When you eat too little, you may not be getting enough dietary fiber, which can lead to interruptions in your digestive system and cause constipation. This can be a painful and uncomfortable experience, and can have negative impacts on your overall health and wellbeing.
- Difficulty losing the last few pounds: While losing weight by eating fewer calories than you burn is a generally accurate formula, it’s important to be mindful of the fact that your body requires a certain amount of energy to perform its complex functions. When you don’t eat enough, your body can go into “starvation mode” and hold onto fat stores, making it more difficult to lose weight. This can be frustrating and discouraging, and can lead to unhealthy dieting practices.
- Mood swings: Insufficient daily energy can lead to moodiness and irritability. This is because your body needs energy to regulate your hormones and neurotransmitters, which are responsible for regulating your mood and emotions. When you don’t eat enough, your body may not be able to produce these important chemicals, leading to feelings of sadness, anger, or frustration.
- Tiredness: Eating too few calories can lead to lethargy and a lack of energy. When your body doesn’t have enough energy to perform its functions, you may feel tired and sluggish, and may have difficulty concentrating or staying focused. This can impact your productivity at work or school, and can make it difficult to engage in physical activity or exercise.
Starvation diets can also interrupt your digestive system by depriving you of enough dietary fiber. While reaching a plateau is debatable, our bodies do need adequate supplies of varied nutrients to function properly, and our metabolic system is not exempt.
For help with adopting a sustainable diet for weight loss, talk to a reputable personal trainer and perhaps a nutritionist. Find a trainer who’s a specialist in weight loss and fitness nutrition.
Exercise benefits both the mind and body. So, the next time you feel like skipping out on your workout, remember the benefits. When you’re feeling stressed or tired, come and train with Plant Powered Fitness. We’re here for you.
How do you keep track of your energy intake? How do you make sure that you’re not eating too little to lose weight? Let us know in the comments.
If you’re trying to lose weight, it’s pretty cut and dry, right? Cut as many calories from your diet as possible. Unfortunately, it’s possible to eat too little, which not only makes it harder for you to achieve a healthy weight, but can also cause other health problems. The first thing you should ask yourself is, “Why do I want to lose weight?” This seems simple. It’s usually to fit into smaller clothes or to look better. But these reasons can cause you to make decisions that aren’t necessarily in your best health interest. Eating below your needs is just
Source: 4 Signs You’re Eating Too Little When Trying to Lose Weight | Weight Loss | MyFitnessPal