By Sarah DiGiulio, Prevention
Losing weight
and saving money aren't all that different. While the latter requires
spending less, the former requires consuming fewer calories. But what
some people don't realize is that cutting too many calories can actually
stall weight loss, says Lisa Young, PhD, RD, a nutritionist and adjunct professor of nutrition at New York University.
"Restricting calories too much almost always backfires," Young
cautions. And that's because the body actually needs calories to burn
calories. It's a lot like when you want to light a fire. You need to
throw kindling in the fireplace to ignite it, she says.
[post_ads]Think of food as your body's kindling; it sparks your metabolism,
making weight loss possible. When you're eating enough, the body first
uses food for fuel, then turns to the fat it's been holding onto for
energy, Young says. But restrict calories too severely, and your body
goes into "starvation mode," and starts to break down lean muscle tissue to reserve its energy stores. Ultimately, this can slow metabolism, making it tougher to lose weight.
Plus, it's tough to stick to a super low-calorie diet. Not eating
enough for breakfast, for example, will leave you famished, making it
harder to skip that cinnamon bun in your morning meeting or lead you to
overeat at lunch.
While calorie needs differ based on activity level, goals, and
gender, most women should consume at least 1,200 to 1,500 calories
daily, according to the National Institutes of Health. Once you dip
below that number, it becomes difficult for the body to perform basic
biological functions that keep us healthy. Not sure if you're hitting
that number—or the number that's right for you? Here are a few signs
that you may not be eating enough to see the scale tip in your favor.
(Psst! Did you know your body has six key fat-fighting hormones? See how
to balance and boost them—and lose up to 40 pounds in the process—with The Hormone Fix.)
Can't get through your afternoon to-do list
because you're getting distracted dreaming about dinner? You're probably
not eating enough. Reaching for healthy snacks between meals can help
to increase your daily caloric intake and keep you focused on things
other than food.
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To stave off hunger and overeating, Young suggests pairing a protein-packed food with something rich in fiber. Cottage cheese or a small handful of nuts with a piece of fruit fits that nutritional bill (or try one of these salty snacks that can actually help you lose weight).
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To stave off hunger and overeating, Young suggests pairing a protein-packed food with something rich in fiber. Cottage cheese or a small handful of nuts with a piece of fruit fits that nutritional bill (or try one of these salty snacks that can actually help you lose weight).
Skipping breakfast (or subsiding on a breakfast of black coffee) and starving yourself until lunch is not the key to weight loss.
You definitely need to watch calories to lose weight, but
psychologically you'll constantly feel deprived if you cut out too much,
Young says. And that's what makes you more likely to binge or break a
diet later on.
If you're accustomed to eating fairly regularly, following a diet
plan that only allows for three small meals a day will leave you
constantly craving more. To stay on track with your weight loss goals,
Young suggests having three meals and two small snacks a day, sticking
with healthy sources of calories, like fresh produce, lean meats,
healthy fats, and whole grains.
If you're losing weight at a healthy pace,
you shouldn't notice major changes in your cycle, Young says. However,
if you're not consuming enough calories, it can cause your period to become irregular.
It may even stop it from coming altogether—likely because the body
doesn't have enough fat to produce the sex hormones that trigger the
menstrual cycle, research suggests.
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Your brain runs on the glucose found in your
blood, and the glucose in your blood comes from the carbohydrates you
eat. Limit your calories and carbs too much, and your brain will become
energy-starved.
[post_ads]Feeling shaky, dizzy, or light-headed—or getting otherwise unexplainable headaches—are signs you're not eating enough, and your blood sugar has dropped too low. Simply adding more calories and carbs to your diet should stop your head from pounding—and help the pounds come off more rapidly, too.
[post_ads]Feeling shaky, dizzy, or light-headed—or getting otherwise unexplainable headaches—are signs you're not eating enough, and your blood sugar has dropped too low. Simply adding more calories and carbs to your diet should stop your head from pounding—and help the pounds come off more rapidly, too.
If the idea of a spin class
leaves you dreaming of your pillow, you may not be eating enough, Young
says. When you're not consuming enough energy, you're bound to feel tired all the time, which is a major motivation-suck.
If you've ever waited too long before eating dinner, you know what "hangry" means—that
unpleasant combination of being so hungry you get angry. The same thing
happens when you're restricting calories too severely, Young says.
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In fact, some research suggests acts of self-control (like adhering
to a strict diet) are associated with angrier behavior. If you're trying
to lose weight, you want to limit calories just enough to slim down,
not change your mood. (These 6 tricks to combat hunger and lose weight can help!)
