If you’re on this page, you’re probably in that phase where you’re doing all that you can to trim your waistline. Clothes no longer fitting, a full-fledged sedentary lifestyle, or just not feeling like your old fit self – whatever the reason for you wanting to lose weight, you probably already understand the important role diet plays.
A recent study hints at the importance of finding the sweet spot between creating a calorie deficit and putting your body into hibernation mode when trying to lose weight. How you diet is important.
Dieting May Be An Inefficient Way To Lose Weight
The University of California carried out a study in mice that would help to explain why dieting could be an inefficient way to lose weight.1 It suggested that there are neurons in the brain that control the appetite. They switch on and off to burn or save calories. When we diet and there is little food available to the body, these neurons act to save the energy and reduce the number of calories we burn, thereby, not promoting weight loss. To compensate for the reduction in calories, the body stops burning fat. On the contrary, when these neurons are activated, they make us hungry.
If you are slightly overweight, the ideal way to lose weight is to add exercise to your routine and moderately reducing your calorie intake. Only reducing your calorie intake without exercising can have reverse effects. Dieting is not synonymous with starvation. Starving yourself to lose weight can make you undernourished and weak.
Things To Remember For Efficient Weight Loss
1. Calorie Intake
As the results of the study suggest, reducing your calorie intake will only make you gain more weight. Also, if you starve yourself the entire day, other than being harmful to your health, the unavailability of calories in the body will lead to a reduction in burning fat. On an average, men require 2500 calories per day, and women require 2000 calories per day to maintain a healthy weight. If your goal is to lose weight, consult an expert to suggest the required calorie intake based on your weight, and how many pounds you need to lose to reach the healthy weight category. Thus, contrary to the popular belief, you require calories to lose weight and to enhance the effectiveness, pair it with any form of exercise.
On an average, men require 2500 calories per day, and women require 2000 calories per day to maintain a healthy weight. If your goal is to lose weight, consult an expert to suggest the required calorie intake based on your weight, and how many pounds you need to lose to reach the healthy weight category. Thus, contrary to the popular belief, you require calories to lose weight and to enhance the effectiveness, pair it with any form of exercise.
2. Right Food
To lose weight, it is important to eat. Skipping meals can make you lethargic and also reduce the nutrition intake. Foods that keep you satisfied for long and fulfill your nutrition requirement should be considered. A balance of proteins, healthy fats, and fibers can promote weight loss. Fibers are difficult to digest and keep you full for longer, thus, preventing cravings between meals.2
A balance of proteins, healthy fats, and fibers can promote weight loss. Fibers are difficult to digest and keep you full for longer, thus preventing cravings between meals. Like fibers, proteins also have high satiety index and can regulate your blood sugar. Eating enough fruits, vegetables, legumes, and nuts can help you shed a few pounds.
3. Frequency Of Meals
Although it is widely believed that increasing the frequency of meals can aid weight loss, it is not true. Consuming a particular amount of calories in 3 meals or 6 meals does not affect weight loss.3
Depending on your daily routine, 3, 6 or more meals can be followed. In this diet routine, ensure that you keep yourself hydrated, and ensure that you keep a close watch on the number of calories you take in.
References
