When it comes to losing weight, many of us believe that the less we eat, the more weight we’ll lose. But that may not be the case, according to health experts
You might be inadvertently stalling your weight loss progress by attempting to do too much, too soon.
While it’s widely acknowledged that a calorie deficit is necessary for healthy weight loss, some individuals may be pushing themselves into an excessive deficit. The NHS suggests reducing your daily caloric intake by approximately 500 calories.
For the average male, this would mean dropping from 2,400 calories to 1,900, while women would need to reduce their intake from 1,900 to 1,400. Although this approach typically results in a weekly weight loss of around 0.5 to 1kg, some folks might become impatient and try to expedite the process by further slashing their daily calorie count.
However, this could potentially backfire.
Why you may not be losing weight despite being in a deficit
It’s crucial to remember that your body’s primary goal is self-preservation. When you drastically cut your daily calorie intake, you’re essentially tricking your body into entering survival mode.
This can cause your metabolism to slow down in response to the reduced calorie intake, enabling it to conserve energy more efficiently given the limited food supply. Moreover, your body might start hoarding fat as a survival mechanism, mistakenly believing that you’re starving.
Potential hazards of insufficient calorie intake
If your body isn’t receiving the right amount of calories from food and drink, you run the risk of nutrient deficiency, which can lead to malnutrition. Malnutrition is a serious condition that can cause symptoms such as constant fatigue, weakness, and frequent illness.
The NHS emphasises that the optimal way to prevent malnutrition is to consume a diverse range of foods from the main food groups, including fruits, vegetables, starchy foods like bread and rice, and protein sources such as meat, fish, and eggs.
If you’re worried about exhibiting signs of malnutrition, it’s crucial to consult with a GP or specialist who can offer advice and treatment.
Healthy weight loss strategy
As previously mentioned, a practical and healthy approach to weight loss involves reducing your daily calorie intake by approximately 500 calories. This method helps ensure you’re shedding pounds while still receiving adequate nutrition.
However, it’s also vital to eat the right types of foods in line with general health guidelines.
The NHS underscores the importance of consuming at least five portions of fruit and veg each day, along with two servings of fish, one of which should be oily.
Further advice on losing weight safely can be found on the NHS website here.