Have you ever attempted to lose weight and it goes well for a few weeks, but then the progress stops or slows down significantly? Have you gained the weight you lost in a short time period after you finished your diet? Chances are, you are not eating enough to sustain a healthy body and lifestyle.
Weight loss can be a tricky thing. There are many different factors that come into play, such as metabolism, hormones, stress, sleep, how much should you eat, exercise, water intake and much more.
The one thing that will always hold true is that to lose weight you need to be in a caloric deficit. What does this mean? Well, your body needs a certain number of calories every day to keep it running, but to lose weight, you must eat less than what your body needs. The problem with the majority of diets you will find advertised on the web is that they place you in an extreme caloric deficit. If a diet interests you and you see that it will have you consuming 1,500 calories or less per day, stay away from it!
When you consume extremely low calories for an extended period of time, you will see weight loss, but that weight loss will stop when the diet stops, and you will gain that weight back fast.
Here are some reasons why this happens and a few things to look out for in order to know if you are already eating less than you should be:
- An extreme caloric deficit will cause your metabolism to slow down up to 20 percent. This means when you “finish” your diet, your body will not be able to breakdown and use up all the food you are eating, and you will gain weight fast.
- Chances are that if you lost a lot of weight in a short period of time, you lost significant muscle as well. Muscle accounts for a lot of the energy used in our body, so with less of it, you will not need as many calories each day.
- Feeling fatigued all the time? Eating too little is a main cause.
- Nutrient deficiencies can arise.
- Muscle loss can occur. (This can be checked if you have access to a body composition machine, or your bathroom mirror probably will show it.)
- You get sick more often. Your body uses the calories you consume every day to create an active and strong defense against bacteria and viruses.
These are just a few of the effects extreme caloric deficits have on the body and things to look out for. If you are serious about losing weight, talk to someone that has nutrition knowledge and experience, and learn the proper way to go about it.
Here are some simple ways to help you out in your weight loss journey:
- Set long term goals; weight loss is a marathon not a sprint.
- Whole foods are your best friend, get to know them.
- 500 calories below your maintenance is always a healthy place to start.
- Drink lots of water.
- Sleep 6–8 hours a night.
- Exercise 2–3 times a week.
- Don't aim for perfection, aim for consistency.
- Don't give up if you don't see the results you want right away.
Anyone can lose weight, you just have to put your mind to it and use the correct tools around you. Get out there, set some goals, make a plan and get started with your weight loss journey.
Forward Thinking Fitness | 6750 Iroquois Trl. Suite 12, Allentown | trainftf.com
This post is a sponsored collaboration between Forward Thinking Fitness and Lehigh Valley Style.
