If you are trying to lose weight, you may think that while a moderate calorie deficit is good for weight loss, a larger calorie deficit is better. However, research In fact, it suggests that this isn’t true. In fact, eating too little can actually be detrimental to your weight loss efforts, especially in the long term.
It may be counterintuitive, but read on to learn why you need to get enough calories and nutrients for healthy weight loss—and how to spot signs that you’re not getting enough.
The link between underfeeding and weight gain
Consume fewer calories than your body burns. will be the result To lose weight. But don’t go too far.
research It has been shown that if you cut calories too much, your body’s energy expenditure (the number of calories you burn at rest) can decrease. This means your metabolism slows down, making it harder and harder to lose weight.
When you cut down on calories, your body will feel hungry more quickly. hunger hormone. This low energy expenditure and increased hunger persist even after weight loss, so the lost weight is easily regained.
If you’re trying to lose weight, setting a calorie goal that’s sufficient to allow you to lose weight but isn’t too restrictive can be tricky.
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Learn 7 signs you’re not eating enough to lose weight or maintain your overall well-being.
1. You feel anxious
A study A study of young adults found that 62% of extreme dieters experienced depression and anxiety. If you’re counting calories to lose weight, getting enough nutrients to support your mental health should be a priority. Mental health is just as important as physical health.
2. You are passionate about food
If you consistently don’t eat enough food, you may develop obsessions and cravings for food. Minnesota Starvation Experiment. This groundbreaking experiment studied the effects of extreme calorie restriction on 36 healthy subjects. It showed significant physical and psychological effects, including weight loss, muscle wasting, depression, and food obsession. This constant focus on eating may increase the risk of developing unhealthy eating habits or eating disorders.
3. Menstruation disappears
If you have not had regular periods for a while after your period started, one of the potential causes could be your diet. Food restrictions are one of the causes. AmenorrheaIf you have not had a period for more than 3 months.
4. You are always “hungry”
Underconsumption may result in:Mood swings. The reason is Blood sugar tends to drop. This can cause “hangers”, which are upset because of hunger.
5. My muscles are shrinking
If you undereat, you won’t just lose weight. Your body will also start to lose muscle mass, which will lead to muscle loss.Break down muscle It builds energy tissue. And the more calories you cut, the less likely you are to maintain them. lean muscle mass You want to keep it.
6. I have constipation.
The last thing you want when trying to lose weight is to feel heavy and bloated. But this can happen when you’re on a crash diet. Your metabolism slows down to conserve energy. Digestion also stops. This can cause constipation and other digestive problems.
7. You are always cold
If you are always cold while others are comfortable, it may be a sign of underfeeding. Food intake can help. regulate body temperature By generating heat energy through digestion and metabolism. Studies have shown that calorie restriction can reduce: Core body temperature.
Debunking Weight Loss Myths
Losing weight and not eating enough do not go together. Misconceptions about losing weight can do more harm than good to your body. Here are some common misconceptions and facts you should know.
Did you know? When you register MyFitnessPal To qualify for membership, you will be asked your age, height, weight, gender, daily activity level, and how much weight you want to lose or gain per week. These elements It figures out how many calories you need to maintain your current weight, then recommends a personalized daily calorie goal by subtracting calories (for weight loss) or adding calories (for weight gain).
Myth: Eating very few calories guarantees faster weight loss
At first, you may lose weight quickly on a very low-calorie diet, but often slow down metabolismLong-term weight loss becomes more difficult and you are more likely to gain the weight back.
Myth: A very low-calorie diet provides all the nutrients you need
These diets are usually I am lacking essential vitamins. Mineral deficiencies can result in health problems that can be detrimental to your overall health.
Myth: If you eat a very low-calorie diet, you don’t need to exercise.
Regular Physical activity is essential Reducing your calorie intake can help you maintain muscle mass, metabolic health, and overall well-being.
conclusion
Not consuming enough calories can slow your progress and lead to a variety of health problems. Setting a calorie goal that is right for you can help you avoid this. Recognizing the signs of undereating and understanding its effects can help you make informed decisions about your diet and health.
7 Signs You’re Not Eating Enough Food to Lose Weight appeared first on the MyFitnessPal Blog.
