Updated: Sep 3
Stop starving yourself! This article will show you the importance of well-balanced meals and how an ultra-low calorie diet can wreck havoc on your weight loss plan. Enjoy!
So you’re looking to shed some pounds in a short amount of time. You have a goal in mind to reach a specific number on the scale and you’re adamant about doing whatever it takes to get there—including skipping meals. But what may seem like a shortcut to cutting back on calories to lose weight is really a dangerous habit that is wrecking havoc on your physical and physiological health. A healthy weight loss plan will consist of reducing your daily calories by 250-1000 kcal per day for a weight loss of 0.5 - 2.0 pounds per week. Most health organizations agree that reducing calories more than 1000 kcal can place your body at serious risks for malnourishment, mental fatigue, headaches, gallstones, constipation, nausea, and increased stress levels.
A diet of less than 800 calories per day is a very-low calorie diet. In addition, the likelihood of relapsing into poor eating habits is higher when there is an immediate, instead of gradual, change in diet. Increased stress levels can lead to binge eating which is something that I have personally dealt with. Stress eating is a real thing as the food becomes a vice to suppress the stressor but the reality is that the stressor will return if not dealt with head on. Developing a well-balanced diet of lean meats, whole grains, fresh fruits, dark leafy greens, and healthy fats will help you avoid the hassle that comes with a very-low calorie diet.
As a personal coach, the main excuse that I hear from individuals with poor nutrition habits is that they do not always have the time to cook their meals as their days can get busy—understandable. Which makes it very important to prepare your meals ahead of time and take out the guesswork when deciding what to eat for breakfast, lunch, or dinner. As someone who is looking to live a healthier life, it is important that we take the necessary steps to ensure we have a healthy and prosperous future.
Being mindful of your body is critical, don’t ignore those hunger pangs or let yourself go without eating during working hours for more than 3-4 hours at a time—remember that wholesome food will provide you the energy you need to power through the day. For individuals who are looking to build muscle and lose fat, it is essential that you receive the adequate amount of calories per day to prevent muscle loss, improve performance, as well as, to boost your metabolism. So don’t skip any meals, stay the course, and be patient. Losing weight can take twice as much time as it did to put the weight on depending on the situation, sometimes it takes half the time. The important thing is to stay consistent with developing a solid nutrition plan in order to power through your exercise program and lose healthy weight.
Don’t know how many calories you’re consuming and need to know how much to eat based on your fitness and health goals? Please be sure to click on the links in the references section to learn how to calculate your nutrition needs through IIFYM.com and track your meals through MyFitnessPal.com. Stay Mission Fit!
1. IIFYM. (2018). Macros 101. Retrieved from: https://www.iifym.com
2. MyFitnessPal. (2018). Home. Retrieved from: https://www.myfitnesspal.com