Weight loss is based on a fairly simple equation: To reduce the number on the scale, you must consume fewer calories than your body burns. With this in mind, it seems logical that cutting calories as much as possible can help you lose weight faster. It makes sense, right?
I hate to break it to you, but this calorie-cutting strategy may be sabotaging your efforts. In fact, eating too much below your specific calorie needs not only stalls weight loss but can also negatively affect your health.
The problem is that everyone's calorie needs are different, so there is no single measure when it comes to counting calories for weight loss.
Below we help you identify the warning signs that indicate that you are not eating enough. In addition, we give you some guidance on how to determine the correct amount of calories you personally need for healthy weight and safe weight loss.
In general, women should not reduce their calories below 1.200 a day and men should stay above 1.500 unless under the supervision of a health professional.
How do you know if you are eating enough?
you are hungry all the time
When you start a weight loss plan, your body may need time to adjust to eating fewer calories, so it's common to get a hunger pang here or there. But if you're constantly craving your next meal or snack after several days, something could be up.
Thinking about food all the time is a sign that your body needs more of it.. That could mean more calories and/or a better balance of food groups to supply all the necessary nutrients.
In other words, your diet may be lacking in important macros like carbs, fat and protein, or other filling nutrients like fiber, which can keep blood sugar stable and control appetite.
That's why it's essential to pay attention to hunger cues. Even if you think you ate enough based on specific servings, that doesn't mean your body agrees.
you feel dizzy
Lightheadedness is another indication that you are not eating enough. Blood sugar may be too low, making you feel weak or dizzy.
This is because when your blood sugar falls below what your body needs to function properly, your systems go into conservation mode to use less energy.
This fainting feeling can also be the result of dehydration. Without enough water, your blood volume decreases, leading to a drop in blood pressure, according to Harvard Health Publishing. When this happens, your brain doesn't get enough blood, causing dizziness.
You suffer during your workouts
Poor gym training is a hallmark of consuming too little food.
Here's why: Calories equal energy, so if you don't eat an adequate amount, your body must use all its strength to support basic functions, and you won't have much push for anything extra, including your workouts.
You not only weaken your energy, but also you limit your ability to build lean muscle. Since muscle burns more calories than fat, even at rest, having more helps you lose weight.
Remember, to gain muscle, you need to add a lot of protein to your plate. However, if you are excessively restricting calories, you may not be getting enough of the macronutrients.
you are constipated
A diet that is too low in calories can leave you feeling flat.
Not eating enough means there is nothing to push through the digestive tract, which can lead to bowel movement irregularities like constipation.
Additionally, many fad diets eliminate (or significantly reduce) carbohydrates, including healthy whole grains, vegetables, and fruits, which are packed with fiber. The thing is, fiber increases your poop and helps food move from the stomach to the intestines. So without enough of it, your stool gets stuck.
To avoid this and speed up your stool, I recommend eating at regular intervals throughout the day, with plenty of gut-healthy fiber, plus hydrating with water to keep everything moving smoothly.
you are not losing weight
If your weight loss stalls, you might think cutting more calories is the answer. It probably isn't.
Although it may seem counterintuitive, your low-calorie diet could be the reason you stopped losing weight in the first place. Every time you limit calories to lose weight, your metabolism may go through a process called adaptive thermogenesis. When this happens, your metabolism can slow down.
Essentially, when you cut too many calories, your body goes into survival mode, burning fewer calories to preserve energy. In short, your body protects you from what it perceives as starvation.
To make matters worse, the restrictive diet can even raise cortisol levels, a stress hormone linked to increased appetite and belly fat, according to a May 2010 study published in Psychosomatic Medicine.
you are getting sick
Do you usually catch a cold? Your low-calorie diet may be to blame. Eating too little can negatively affect the immune system and stress the body.
When this happens, your body produces fewer lymphocytes, also known as infection-fighting white blood cells, according to the Cleveland Clinic. Consequently, with lower levels of lymphocytes, you run a higher risk of getting sick.
Plus, a restrictive diet usually means you're not getting key immune-building nutrients like vitamin C, zinc, vitamin D, and probiotics. Simply put, your body's defenses suffer when you cut too many calories in the form of healthy, nutritious foods.
How to eat the right amount of calories?
First, determine the number of calories you should eat each day to maintain your weight by consulting a health professional to discuss your age, gender, and level of physical activity.
For healthy weight loss (about a pound a week), you should aim to cut about 500 calories per day from that amount.
It is best to consult with a registered dietitian nutritionist, who can take a look at your complete medical history, lifestyle, and diet. A nutrition expert can also help you design a proper meal plan to ensure you get the nutrients you need while cutting calories.