One of the most common mistakes people make when it comes to losing weight and body fat is a drastic reduction of the number of calories they consume on a daily basis.
It is very easy to fall into the trap of thinking that the less you consume, the more weight and fat you are going to lose. Yet the reality is that this is, for a number of reasons, one of the worst things you can do for your goals and overall health. Often, there is a case for you increasing your calorie intake if you want to achieve great results and a sustainable lifestyle.
So, why is increasing calories an effective idea? How can it have a positive impact on your life and what you want to achieve?
Metabolism
To lose body fat, the most important thing is that you are consistently in a calorie deficit (burning more calories than you are consuming) for a sustained period of time. However, people often misunderstand how big that deficit has to be and end up dropping their calorie intake by a huge amount. Consuming too few calories will drastically slow down your metabolism (the range of biochemical processes that occur within your body to break down food into energy) and soon put a halt to the fat-burning process. Therefore, all your hard work in the gym and supposed ‘discipline’ with your nutrition will be for nothing.
Energy
The second issue is that it is not sustainable. Under-eating will not only lower your energy levels and negatively affect the quality of your workouts, but it will also make your quality of life less enjoyable and often lead to you giving up altogether. So much of nutrition is about sustainability and if you are not enjoying your diet, you are less likely to stick to it in the long run. As well as it being ineffective for your fat loss, starving yourself will affect your overall mood, which can then have a bad impact on your relationships with people and other areas of your life.
Adherence
The second issue is that it is not sustainable. Under-eating will not only lower your energy levels and negatively affect the quality of your workouts, but it will also make your quality of life less enjoyable and often lead to you giving up altogether. So much of nutrition is about sustainability and if you are not enjoying your diet, you are less likely to stick to it in the long run. As well as it being ineffective for your fat loss, starving yourself will affect your overall mood, which can then have a bad impact on your relationships with people and other areas of your life.
Health
Another benefit of increasing your calories is that it leads to a more enjoyable, healthier lifestyle. The less food you consume, the fewer nutrients, vitamins and minerals that you are putting into your body and therefore, the lower the chance of you staying healthy. foods that are high in antioxidants can protect your body even further from potentially harmful molecules known as free radicals.
Such foods include most fruit and vegetables, herbs and spices, oatmeal, dark chocolate, nuts, and fatty fish. Adding more of these into your diet and making sure that you have a variety will mean that you receive a wide range of nutrients and antioxidants, which will protect your body and lower your risk of developing heart disease, cancer, and type 2 diabetes, as well as general flu and illness.
Satiety
Staying full and satisfied throughout the day is a vital part of being consistent during your fat loss journey. However, if you starve yourself by reducing your calories, your experience will be miserable and unsustainable. So, while you do need to be in a calorie deficit, make sure that deficit is moderate and that you are on a calorie target that you can stick to.
Great ways of improving satiety include consuming lean protein, vegetables and any foods that are high in fibre, such as wholemeal bread, oatmeal and rice cakes. There are other strategies that you can use if you struggle with cravings, but increasing your calories will be key for adherence in the long run.
Summary
So, if you are struggling with energy, strength, has stagnated with your goals, and not enjoying the process of getting in shape, there is a good chance that you are not eating enough. Increasing your calories, when necessary, is vital for boosting your metabolism, increasing energy, more adherence, overall health, and consistent satiety throughout your journey.
Once you find the right balance with your calorie and food intake, you will give yourself a much greater chance of being more consistent and achieving your goals.
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