1. EAT REGULAR MEALS
Your body needs sufficient energy to maintain all your body functions, immune system, and metabolism. Your body gets this energy from the calories in the food you eat (Note: calories aren’t the only thing that matters, though).
If you restrict your calorie intake too much for an extended period of time, your body will start to get the energy it needs from other places. This will cause you to feel weak. Daily tasks can prove to be quite strenuous because your body is using all the calories it can get to maintain its basic functions. In this situation, you won’t have any energy left for a HIIT workout at home or a long distance run.
Along with a healthier diet, you should include exercise in your roadmap to losing weight. You can boost your calorie burn with regular and varied training, but in order to exercise, you need to have the energy for it.
2. DON’T OVER-RESTRICT YOUR CALORIES
If you restrict calories too much for a long period of time, you will be plagued by constant hunger and feel weak, cold, and moody. This is usually when people forget about all their good intentions and start to eat more again. And even if you begin to eat within your normal range again, you will still gain weight because your body is now storing the additional calories as fat in fear of another low-calorie period.
In addition, researchers have found that a severe reduction in calories can increase the production of cortisol in the blood. This stress hormone is associated with high abdominal fat deposits and weight gain.(2)(3)
3. TRY INTUITIVE EATING INSTEAD OF COUNTING CALORIES
Have you ever heard of intuitive eating? Intuitive eating means you can eat anything you want, with no rules and no forbidden foods. You learn how to be aware of the signs your body sends you when you are hungry or full, so you can stop counting calories and dieting. This way, you can reach a healthy weight and feel satisfied. Sounds good, right? Learn about the 10 principles of intuitive eating. It might be just what you need to make peace with food.
TAKEAWAY:
If you want to experience healthy weight loss:
- Reduce your calorie intake by about 300 – 500 calories per day, but not much more.
- Don’t skip meals! You need energy to get you through your day or your next workout, and this energy comes from the food you eat.
- A caloric deficit can help you lose weight but don’t overdo it or do it for an extended period of time, as it can cause you to be constantly hungry and may even make you gain weight in the long run.
- Listen to your body and try intuitive eating.
Slow weight loss is healthier and will help you reach a weight that is easier to maintain and feels good. Listen to your body and fill up on fresh, unprocessed foods. We also recommend eating a good balance of the three major macronutrients (carbohydrates, protein, and fat). There’s room for everything in a healthy and balanced diet.
