It’s important to understand exactly what calories you’re consuming, says Melissa Mitri, MS, RD, nutrition writer and owner of Melissa Mitri Nutrition. For example, if most of your daily calories come from ultra-processed foods and your meals are not balanced, then you are likely to feel hungry. Consider a food’s overall nutritional value, not just its calorie content. In one study, people who consumed more vegetables and unprocessed foods and did not reduce total calories still consistently consumed 500 fewer calories per day.
Our bodies are designed to resist weight loss. It responds by slowing its metabolism by approximately 28%. This compensates for the calories burned during physical activity. This means that you won’t gain any weight loss benefits if you exercise more.
Another common side effect of intense training is a decrease in overall activity level. You can even do this unconsciously, especially if something hurts. Research also shows that adults can burn up to 350 extra calories per day through non-exercise activities. For example, this could be climbing stairs or walking the dog.
A registered dietitian nutritionist, Ph.D. Lisa R. Young adds that for many people, “eating less” can leave you feeling deprived. When we limit ourselves in something, we are more likely to stop following the plan or overeat later. Research has shown that extreme calorie restriction can undermine weight loss efforts and even lead to weight gain.
There is also metabolic adaptation. This means that our body is struggling to maintain its previous weight in order to survive. Therefore, our metabolism may slow down in response to weight loss. This explains why people so often hit weight loss plateaus.
News materials cannot be equated with a doctor’s prescription. Consult an expert before making a decision.
Source: Ferra
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