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| Tuesday, September 08, 2009 |
| Eating too much or eating too little? |
We all know that eating too much will prevent us from losing weight, but eating too little may actually have the same effect; especially when it comes to those last few pounds.
I know it’s really hard to lose those last 10 to 15 pounds or the 5 pounds that you gained on vacation. There are so many “diets” these days that promise you will easily lose that last bit of weight, but unfortunately most people end up gaining it right back. Fasting or cutting your intake below 1200 calories a day may actually be hindering your weight loss efforts. Most people automatically assume that they need to cut more calories to lose more weight. However, if you’re eating too little, your body will not be getting enough calories to function properly. It may start “holding on” to the calories you eat and storing them as fat for survival. Clearly, this is not what you want when you are trying to get off those last few pesky pounds.
Ideally, you should spread your calories out throughout the day for optimal weight loss. Many times people will skip breakfast or dinner in hopes of shedding those last few pounds. This is the exact opposite of what usually works. Eating consistent meals has been shown to help with weight loss. By skipping meals and not eating enough, your metabolism can become sluggish. Therefore, even if you continue to diet, you may not lose weight because your metabolism will slow down to match your intake. Another thing that can happen when skipping meals is that you can end up feeling famished and taking in all of your calories at one large meal. This too can mess up your metabolism. Eating consistently throughout the day is the way to go when trying to lose weight.
If you are eating too little and exercising, you’re probably not getting the most out of your workout. You may feel tired during or after your workout and you may not see good results. You might even feel like you’re gaining weight; even if the scale doesn’t show a change in numbers. In reality, you may be losing muscle because your body does not have enough fuel for your workout and it will break down muscle for energy. The result is that you can end up looking flabbier than when you started exercising and you may not lose any weight at all.
It is also important that you get the proper amount of calories and nutrients from each food group. Cutting out one whole food group is not recommended. Eliminating all carbohydrates, proteins or fats is not beneficial to your body. You may lose a few pounds initially, but you will probably not be successful in the long term on a plan like this. The body needs a variety of foods to keep working efficiently. Cutting out one food group can lead to long term metabolism problems, limited weight loss and possible weight gain.
Overall, your body needs adequate calories from all food groups. I know this is not ”Rocket Science”, but with all the diet plans and Celebrity weight loss tricks out there many people get fooled into believing that starvation and deprivation are the keys to weight loss success. Instead, try building your diet around whole grains, fruits, vegetables, lean protein and healthy fats. There are no tricks involved. Just simple planning. If you aren’t sure how many calories or servings of food you need each day, ask a Registered Dietitian.
Remember, if you are feeling deprived or starved, your eating plan will probably not work. You will most likely end up gaining back any weight lost and possibly more. You may throw your metabolism out of whack as well. Eating small meals throughout the day will allow you to feel satisfied and will keep your metabolism fired up all day. Forget those super low calorie diets and eat a little more of the right foods. You just might find those last 10 pounds are gone before you know it.
- Jennifer
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Sensei Talks: How Can I Get Past A Weight Loss Plateau
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Labels: Diet, healthy eating, healthy tips, Jennifer
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posted by My Sensei @ Tuesday, September 08, 2009   |
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| 1 Comments: |
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I am with you! I eat more calories for my age than most people BUT I do exercise more & I do that because I want to eat more. No 1200 calories per day for me. I don not exclude food groups. I eat healthy fat, lean protein & good carbs, not the white refined stuff. I also treat myself here & there too. It makes for balance & works out good for me!
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I am with you! I eat more calories for my age than most people BUT I do exercise more & I do that because I want to eat more. No 1200 calories per day for me. I don not exclude food groups. I eat healthy fat, lean protein & good carbs, not the white refined stuff. I also treat myself here & there too. It makes for balance & works out good for me!