Does eating less really help weight loss?
Appetite suppressants have become increasingly popular
amongst the millions of people looking to lose weight. One can presume that the reason these drugs
and supplements are so popular is because they help curb hunger cravings so
common amongst overweight people.
By
taking an appetite suppressant, it is much easier to maintain a low-calorie
diet which is needed for weight loss.
Nutritionists do warn that even the best appetite suppressants are not
going to help weight loss unless the amount of calories consumed is less than
those expended. Ideally, weight loss
should occur from calorie reduction and an increase in activity – not just one
side of the equation.
Attempting to lose
weight just with calorie reduction is not only less effective than a multimodal
approach, but also can cause serious health problems. As many appetite suppressants come with the
risk of side effects, using these weight-loss aids can be deleterious to one’s
body.
Food is required in order to supply fuel for all of our
daily functions from muscle activity to heating our bodies. When we do not have
enough food to fuel our bodies, then the body will start breaking down fuel
reserves. Ideally, weight loss occurs
when the body breaks down fat for energy.
However, there are some situations in which the body may break down
muscle mass for fuel instead. In
incidences of severe starvation or in which fat isn’t available, the body may
even break down organs instead. So how
does one make the body break down fat instead of other tissues?
The body is designed with mechanisms for controlling our
energy expenditures. While these
mechanisms are very complex, they always utilize the most efficient modes for
the situation at hand. For example, when the body is deprived of food but
requires a quick source of energy (such as exercising on an empty stomach), it
will break down the tissue which provides the most energy with the least amount
of effort: muscle. Conversely, if you
provide the body with a source of fuel and then you exercise, the body will
first burn off these calories. If more
calories are needed to fuel the activity, then the body will begin to burn off
fats.
Long Term Effects of Crash Diets
Crash dieting – or diets which drastically reduce calories
for a set period of time – can be very effective in helping weight loss. However, this doesn’t mean that they will be
effective in fat loss. Often, crash
diets will trigger the body to break down muscle instead of fat. Many dieters do not realize how important
lean muscle mass is for their overall weight control.
Metabolic rate is determined by many factors,
one of which is body mass. One pound of
muscle mass will burn more calories daily than a pound of fat. When you lose muscle but maintain fat, your
metabolism will go much slower. This is
just one reason that so many people will quickly gain weight back after a crash
diet and often gain back more weight than they lost. You can read more about
metabolism and weight loss here(
the truth about metabolism boosters).
Diets which severely restrict caloric intake to the point of
starvation can have even worse long-term effects on the body, especially in
terms of weight maintenance. When the
body becomes starved, a natural survival mechanism kicks in.
The body will start to slow down its
functions, like slowing metabolism to make sure that all available energy lasts
longer. When the dieter starts to eat
normally again, the body will not be able to handle the increased amounts of
food. Instead of using the food
efficiently for energy, the slower metabolism will cause more of it to be
stored as fat. When this is combined
with loss of muscle mass, metabolic rate can drastically suffer to the point
that weight gain is inevitable.
Eat More, Lose Weight
In order to lose weight healthily, you must reduce calories
and burn more calories. By trying to
lose weight by only focusing on one side of the weight-loss equation, you could
end up causing a lot more harm to your body than good – and ultimately not
succeed in your long-term weight loss goals.
Many nutritionists recommend diets which actually add food
to the diet rather than taking them away.
These sort of diets became very popular in the past decade with claims
along the lines of “increase your metabolism by adding more meals to your day!”
Nutritionists are quick to point out that
these sorts of diet plans only work if you eat more healthy foods – not just
eat more in general. By adding more
servings of low-calorie and high-nutrient foods like fruits, vegetables, whole
grains and lean meats to your daily diet, you can keep your metabolic rate
going fast, support muscle mass, and still get fewer calories than on a
junk-food diet which consists of less food.
Bonus!
Everyone hates the thought of writing down what they eat in a day. The excuses are many. "I can't remember." "I don't have time." "I can't run around my home or office with paper and pen in hand." And so on. I agree. It's a royal pain. But those who manage to lose weight and keep it off for the long term (I refer to the long term as at least one year) usually got started by keeping a journal.
It should include the time you eat, the type of food you eat and the approximate portion size. You should also write a summary at the end of each day that includes the approximate number of calories, carbohydrates, fruits and vegetables, dairy, protein and sweets. Once you start writing you'll be surprised at how often you put something in your mouth and how much of certain foods you eat. It's probably more than you ever imagined.
The journal allows you to make informed choices. If you really want that chocolate bar, then have it. (Half is better!) But write it down so that you'll consider it when you're selecting your food for the rest of the day. If you haven't had enough fruits and vegetables for the day, have a big plate of salad with dinner and fruit for dessert or as a snack before going to bed. A journal gives you the complete picture. Your journal is just for you. You don't have to show it to anyone if you don't want to.
It also helps you learn about your weight loss or gain patterns. A journal allows you to see patterns over the weeks. If you lost or gained two pounds in one week, take a look in your daily journal for the reasons. For me, late-night eating and not eating enough during the day are the most likely reasons for weight changes.
Once you feel that you're in control of your eating habits and you're reaching your weight goal, then you can drop the daily journal. Keep writing two days a week just to keep yourself honest. Keep a mental diary of what you're doing on the days you don't write until you feel in total control. If you slip, then go back to the written word!
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References :
https://www.sharecare.com/health/weight-loss/why-food-diary-lose-weight
https://www.quora.com/Will-you-lose-weight-simply-by-eating-less
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