If you’re trying to lose weight, you might think that if a moderate calorie deficit is good for weight loss, then a larger calorie deficit would be better. the study In reality, the evidence suggests that’s not true: In fact, eating too little can actually undermine your weight loss efforts, especially in the long term.
It may seem counterintuitive, but read on to learn why you need to consume enough calories and nutrients for healthy weight loss and how to spot the signs that you’re not eating enough.
The relationship between overeating and weight gain
Eat fewer calories than your body burns As a result It is effective for weight loss, but you need to be careful not to overdo it.
the study You’ll find that cutting back on calories too much can reduce your body’s energy expenditure — the number of calories you burn at rest — which means your metabolism slows down, making it increasingly difficult to lose weight.
Cutting back on calories also makes you feel hungrier as your body begins to burn energy. Hunger HormonesThis decrease in energy expenditure and increased hunger continues even after weight loss, making it easy to regain the weight you lost.
If you’re trying to lose weight, it can be difficult to set a calorie goal that creates a large enough calorie deficit to help you lose weight, but isn’t too restrictive.
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Here are seven signs that you may not be eating enough to support your weight loss journey and overall health.
1. Feeling anxious
A study A study of young adults found that 62% of extreme dieters experience depression or anxiety. If you’re counting calories to lose weight, you should prioritize getting enough nutrition to maintain your mental health, which is just as important as your physical health.
2. You’re obsessed with food
Not eating enough food consistently can lead to food obsessions and cravings. Minnesota Starvation ExperimentThis groundbreaking experiment investigated the effects of severe calorie restriction on 36 healthy subjects. The results revealed significant physical and psychological effects, including weight loss, muscle wasting, depression and food obsession. A constant focus on food increases the risk of developing unhealthy eating habits and eating disorders.
3. Missing your period
If you have missed your period for a while after it started, one of the reasons could be your diet. AmenorrheaNo menstruation for more than three months.
4. Always feeling hungry
OvereatingMood swingsit is Blood sugar levels tend to decreaseThis can create a “hunger” state, where you feel angry because you’re hungry.
5. Losing muscle
If you eat too much, you will not only lose weight, but you will also lose muscle.Break down muscle Use tissue as an energy source. The fewer calories you consume, the more Lean Muscle Mass Something you want to maintain.
6. You are constipated
The last thing you want to feel when you’re trying to lose weight is feeling heavy and bloated, but that’s what can happen when you go on a crash diet. When your metabolism slows down to conserve energy, Digestion also slows downThis can lead to constipation and other digestive issues.
7. It’s always cold
If you’re always cold while everyone else is comfortable, it could be a sign of a lack of food. Regulating body temperature Calorie restriction works by generating heat energy through digestion and metabolism. Core temperature.
Debunking weight loss myths
Weight loss and undereating are not mutually exclusive. Myths about weight loss can do more harm than good to your body. Here are some common myths and facts you should know.
Did you know? When you register My Fitness Pal When you sign up, we ask for your age, height, weight, gender, daily activity level, and the amount of weight you would like to lose or gain per week. These factors It determines how many calories you need to maintain your current weight and then recommends a customized daily calorie goal by subtracting calories (for weight loss) or adding calories (for weight gain).
Myth: If I eat fewer calories, I’ll lose weight faster
At first, you may lose weight quickly by following a very low-calorie diet, Slows metabolismThis makes long-term weight loss more difficult and increases the chances of regaining the weight.
Myth: A very low-calorie diet provides all the nutrients you need
These diets typically Deficiency of essential vitamins Lack of vitamins and minerals can lead to deficiencies that negatively impact your overall health.
Myth: If you’re eating a very low-calorie diet, you don’t need to exercise.
usually Physical activity is important It helps maintain muscle mass, metabolic health, and overall health even as your calorie intake decreases.
Conclusion
Not eating enough calories can slow your progress and lead to a variety of health problems. Setting proper calorie goals can help you avoid this. Recognizing the signs and understanding the effects of overeating can help you make informed decisions about your diet and health.
The post 7 Signs You May Not Be Eating Enough to Lose Weight appeared first on MyFitnessPal Blog.
