As you prepare to lose weight, the first thing that probably comes to mind is to reduce the amount of food you eat. Normally, this is a sensible method after all, the main element to lose weight is to consume fewer calories than you burn. Still, when you reduce your food intake, be sure to stick to healthy foods and cut out those that are less nutritious. Also, don’t cut back too much or you could risk health problems.
Adequate Calorie Intake:
As easy as it sounds, reducing your weight focuses on the calories you take in versus the calories you burn. According to scientific research, you must be short on calories to lose weight. This means you are consuming fewer calories than your body uses, therefore drawing energy from fat storage cells. To shed a pound a week, you need to create a 500-calorie deficit. That can be done by reducing your calorie intake or adding extra activity to your routine, or you can do both equally.
Foods to leave:
When reducing your food intake, don’t do it haphazardly. A number of foods provide your body with essential nutrients, while some lack any nutritional value. The nutritional guide suggests that calories from solid fats and added sugars tend to be associated with a specific problem, adding nearly 800 calories to the average diet. These should be the first to be eliminated from your diet. Get rid of pizza, high-fat sweets, cheese, hot dogs, bacon, and French fries, which are some of the biggest sources of solid fat in the diet. As for added sugars, the biggest sources are energy drinks, sugary desserts, soft drinks, fruit cocktails, and candy, so cut back on those, too. Refined grains are definitely a problem, too, according to the recommendations, so avoid rice, white bread, pasta, and crackers.
Foods to keep:
Cutting back on certain foods will do your body a lot more harm than good. The guidelines generally advise not only to continue consuming vegetables and fruits, but to improve the use of products of various colors. The guidelines also suggest that you maintain or increase your intake of whole, low-fat, or low-fat dairy and seafood products. Keep track of what you eat, making sure you’re eating a healthy, well-balanced diet while staying within the proper caloric range for your weight loss goals.
Dangers of eating little:
It is healthy to reduce the amount of food only if you do not do it at the intense level. Consuming very few calories the amount varies, however, you should not normally move below 800 calories per day unless you are being supervised by a doctor as it can cause its own health problems. According to scientific research, it can affect your mood, thinking functions, and behavior. Plus, it can lead to powerful urges that cause you to binge on unhealthy foods. At some point, not getting enough calories can make a difference in your body, leading to poor blood circulation, decreased bone density, infertility, dry skin and hair, and sleep disturbances.