To achieve a fast significant weight loss, cutting calories is one of the approaches that most dieters take. However, every once in a while, people can take calories restrictions too far and ultimately have a slower weight loss as well as experience difficulties due to slowed metabolism.
The right number of calories you need per day usually depends on a number of factors such as gender, age, and activity level. Generally, young and more active people need more calories than older or inactive people do. In addition, men consume more calories than women do.
For instance, the U.S Department of Agriculture guidelines suggests that women between the ages of 19 to 30 years consume about 2400 calories if they have a reasonably active lifestyle and about 2000 calories if they lead a sedentary lifestyle. For men in the same age group, the calories range is 2,400 to 3,000.
Definition Of A Low-Calorie Diet
You would want to eat as few calories as possible to speed the rate of weight loss, especially if calories are the problem. It seems logical. Generally, as a rule, a person needs a minimum of 1,200 calories a day in order to stay healthy. If you have a strenuous workout routine, or you perform a lot of daily activities, you will definitely need more calories. Additionally, if you have reduced your intake of calories to about 1,200 per day, this could be hurting your body as well as your weight-loss objectives.
The ultimate goal here is to have just the enough calories you need in your body, with a good balance of nutrients, as well as proper engagement in physical activities in order to not only have a good health management but also reach your weight-loss goals. However, if you consume less than the basic 1,200 calories a day, it will make your efforts go to waste, as it is difficult to meet your mineral and vitamins needs through the normal food.
Therefore, as tempting, as a low-calorie diet might be, there are some particular nutrients that can only be available through your diet. Supplements will also be unable to meet this nutrient requirement for the body.
In most cases, obese people will go on a low-calorie diet of averagely 800 to 1,000 calories a day, in their efforts to achieve a faster weight loss. They will then switch to a more calorie diet in order to reach and maintain their desired weight as well. These diets are normally supervised by a nutritionist or a doctor to make sure that the diet is nutritionally balanced. Conversely, weight regain has become quite common after the end of such restricted calorie diets.
Why Do Low-Calorie Diets Lower Your Metabolism?
You may be wondering why the numbers on your scale wonít budge, even if you are on a low-calorie diet, and your diet buddy is getting slimmer by the day. Truth is that different people have different responses to low-calorie diets. When the body senses that the supply of food is not sufficient, it may respond by lowering the rate of metabolism in its efforts to protect you from starvation. This will happen to obese people as well.
In some of the people, the rate of metabolism may be lowered only slightly, while in others, it could be lowered significantly. This is one of the reasons that causes weight loss variability between people, especially those on a diet. This has been explained by several professionals through studies as well as researchers.
Are You Getting Enough Calories?
Here are some of the common signs that show you might not be getting enough calories from your diet.
1. You are having quite a hard time trying to stick to your diet plans.
It can be quite a task to stick to extremely low-calorie diets, and these can only bring more harm than good for your long-term success. Both hunger and boredom will considerably undermine your weight-loss efforts.
2. Stalling Weight Loss
Eating lower calories per day will affect your metabolism dramatically, and ultimately lower your rate of losing weight. The best way to achieve weight loss is through exercising consistently and watching what you eat. Make sure that you consume a balanced diet and that you have enough calories to run you through the day. Do not forget to exercise!
You can check out several online tools such as My Calorie Counter to track your daily intake of calories. This tool will set a target calorie consumption per day and will tell you how you are faring throughout the day.