Tagged as: diet

Four Signs That You’re Eating Too Little to Lose Weight

Four Signs That You’re Eating Too Little to Lose Weight

dinner plate
So you want to lose weight. We get it. We do. Summer is right around the corner which means outside excursions, pictures, pictures, and more pictures. We’re talking #beachSeason, #sunsOutGunsOut, and of course, #sunsOutBunsOut!! You want to look good in your tank tops, shorts, and bikinis. Who wants to miss out on all the fun? Nobody. That’s who. But you’ve noticed that you’ve put on a few pounds (or more) over the winter. And now you’re feeling part motivated and part (mostly) anxious. And you’ve researched through the endless annals of the internet, and learned that weight loss is determined by one little pesky formula:

weight loss = energy in < energy out

If this formula seems overly simple, it’s because it is. However, in the most general of terms, it’s accurate. In other words, if you consume less calories (food and beverage) then you expend on a daily basis, you’ll lose weight. Reading further into this, you see that the degree of that weight loss is largely determined by your activity level, and the amount of the calorie deficit.

You’ve then contemplated how to use this new information. Still thinking about summertime, sunsets, and swimsuits. Now… please share this article if the following thought has crossed your mind:

“If I can lose weight by eating fewer calories than I use each day, then I can
probably lose a lot more weight if I eat a lot fewer calories each day.” 🤔

There is a big problem with this line of thinking. In fact, you’ve just defined the framework for a starvation diet. You see, our bodies need a minimum amount of calories in order to perform all of its complex functions. Insufficient daily energy (calories) leads to a host of complications including malnutrition, lethargy, lost mental acuity, moodiness, muscle atrophy, and more.

It’s recommended that the average person consume between 25-30 calories per kg of body-weight. Therefore, if you weigh 180 lbs., you’re daily caloric needs are between 2,045 calories(180/2.2) * 25 = 2,045 and 2455 calories(180/2.2) * 30 = 2455. You’d target the lower end of the range for weight loss, and the higher end for maintenance.

MyFitnessPal lists the four following signs that you may be eating too little:

  1. You’re tired
  2. You’re cranky
  3. You’re constipated
  4. You can’t lose those last 5 pounds

And as mentioned previously, some common side effects of starvation diets are lack of energy, and mood swings. And if you’re not eating enough food, there is a high likelihood that you’re not consuming enough dietary fiber, and that will interrupt your digestive system. The last point about reaching a plateau is debatable. But our bodies do need adequate supplies of varied nutrients in order to make all systems function as designed. And our metabolic system is not exempt.

For help with adopting a sustainable diet for weight loss, talk to a reputable personal trainer, and perhaps a nutritionist. Or find a stellar trainer who’s also a specialist in weight loss and fitness nutrition.

Feel free to leave feedback in the comments.

If you’re trying to lose weight, it’s pretty cut and dry, right? Cut as many calories from your diet as possible. Unfortunately, it’s possible to eat too little, which not only makes it harder for you to achieve a healthy weight, but can also cause other health problems. The first thing you should ask yourself is, “Why do I want to lose weight?” This seems simple. It’s usually to fit into smaller clothes or to look better. But these reasons can cause you to make decisions that aren’t necessarily in your best health interest. Eating below your needs is just

Source: 4 Signs You’re Eating Too Little When Trying to Lose Weight | MyFitnessPal

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Does Flexitarian Eating Have Merit?

omnivorous dinner plate What do you call people who eat both plant-based and animal-based foods? Omnivores. Okay, that was an easy one. But what do you call someone who eats plant-based foods, and animal-based foods, but eats less animal-based foods than they did previously? Or less animal-based foods than the person next to them? What about if you only eat animal-based on Tuesdays and Thursdays? Well, all of those folks are still omnivores. However, some people are using a new label to differentiate themselves from others who share similar diets.

Have you heard of the term ‘flexitarian’? Flexitarians are people who consider themselves to be vegetarians, but who still ‘occasionally’ eat meat, according to IDEA. Despite the obvious oxymoron inherit within its definition, flexitarianism is gaining popularity amongst some folks in the United States. The fact is that the US understands that it has a health problem, even if it doesn’t understand how to fix it while at the same time protecting its financial interests. And people want good health. But is being a flexitarian the answer?

It’s well established that the more plant-based foods you eat, coupled with the less animal-based foods you eat, the better your health will be. Flexitarianism doesn’t put any parameters around how much animal-based food you eat. The whole premise is based on maintaining your flexibility to eat meat, poultry, seafood, and dairy, as much and as often as you like. Which sounds a lot like… You guessed it, an omnivore.

If you really want to upgrade your health, you’ll want to eliminate animal-based foods from your diet all together. Numerous studies have shown that there are significant health risks associated with consuming more than 5% of your daily protein from animal-based foods. If you’re interested in changing your diet out of concern for the environment, the way animals are treated, or your health, then the best thing you can do is to adopt a 100% plant-based whole foods diet.

Have you been tempted to become a vegetarian, but the thought of giving up barbecues or your mom’s meatloaf seems too daunting? Thankfully, you can obtain many of the same benefits of vegetarian living without forgoing meat completely. You just have to become a “flexitarian.”

Source: Flexitarian Eating

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