We've all heard the stories of someone starting a diet, initially losing weight but then being unable to continue with the diet and a healthier way of eating longer term. Why is that the case?
Well there are a number of factors contributing to quitting diets and the focus of this piece is crash dieting. So firstly, what exactly is crash dieting? Well, crash dieting is a term used to describe a diet in which someones calories are cut to an unsustainable, often unhealthy level in a desperate attempt to lose weight.
Now initially the individual in question will likely loose weight quickly as the body is in shock and their metabolism is being kick started to cope with the lack of food. This can lead to the individual believing that the plan is working effectively and carrying on in this manner.
In most circumstances all the individual is actually doing is creating an unsustainable meal plan for them that is doing them far more bad than good. They have created a situation in which they have set their calorie intake at such a low amount that they can't stick to the plan for longer than a few weeks because they are starving hungry, lacking in energy and more than likely feeling rather miserable.
The individual is also setting themselves up for a much harder journey ahead in their weight loss journey, When instantly dropping their calories so low there becomes nowhere to go once the body starts to become used to the new diet. They can't really drop their calories any lower so its likely a long period of stagnation will result.
Eating such a low amount of food is also going to cause metabolism issues and the system will be slowed down. making weight loss harder. Essentially low food intake results in muscle breakdown. Less muscle means a reduction is metabolic rate which means the calories you burn while resting is less. So to summarise less muscle means less calories being burned by the body naturally making weight loss harder.
Crash dieting naturally leads to a lack of many nutrients the body needs to fully function properly so a weakened immune system can result meaning you are going to be unwell more often.
Even aesthetic issues such as hair loss and dry skin can also result from a lack of the nutrients and vitamins being consumed now you are crash dieting.
I think its become pretty clear that crash dieting in not a long term successful strategy.
So, the old aged question is how should you look to lose weight????
The answer isn't as difficult as many would have you think.
On a basic level losing weight comes down to being in a caloric deficit. A caloric deficit is when the amount of calories you are consuming in a day is less than the amount at which you maintain you current bodyweight.
In practical terms most people are likely to be in a caloric surplus in which they are consuming more calories then their body requires to stay the same weight. So for most people dropping down a few hundred calories from that point each day will likely see results.
You don't have to be in a huge deficit in which you cut your calories in half in order to lose weight. The weight loss should be done in the correct way with a more gradual reduction in calories.
A slower reduction in calories gives your body more of the vitamins and nutrients required, is more sustainable long-term with more energy, more muscles mass and proves an easier way to stay motivated. Not only is it easier on you but this method actually allows you to loose weight in a more effective manner.
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