How to lose weight when eating less?

You have been trying to lose your extra pounds for a long time? Even significantly reducing your calorie intake, these are stubborn! Did you know that this can be the reason why you don’t grow thin? And yes, if you want to lose weight, you will not only have to eat healthy but also enough.

Regular meals give you energy

Your body needs enough energy to maintain all of its vital functions, immune system and metabolic processes. This energy is derived from the calories that are found in food. (Attention: there are not only calories coming into play!).

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If you dramatically reduce your calorie intake over a long period of time, your body will draw the energy it needs elsewhere. Consequence: you will feel weak! The tasks of everyday life could become very tiring because your body will use all the calories at its disposal to maintain its basic functions. You will no longer have enough strength for an intensive body weight training or endurance race.

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What is my ideal caloric intake?

Your daily calorie requirement depends on your basic metabolic rate and personal physical activity. What is a basic metabolic rate? This is how many calories your body burns at rest for a period of 24 hours. You can calculate your caloric need quite easily thanks to this formula:

Basic Metabolic Rate (TMB): Women: 655.1 (9.6 x weight in kg) (1.8 x height in cm) — (4.7 x age)

Men: 66.47 (13.7 x weight in kg) (5 x height in cm) — (6.8 x age)

Daily caloric need : TMB x PAL (1,2 — 2.4)

PAL (PAL is equivalent to “Physical Activity Level”) describes a person’s physical activity level for 24 hours:

  • 1.2: person who spends most of their time sitting or lying, no recreational activities (e.g. elderly, bed-bed or wheelchair)
  • 1.3 to 1.5: predominantly seated person, few recreational activities (e.g. office worker)
  • 1.6 to 1.7: work activity sitting, occasionally standing or small trips (e.g. chainwork, truck driver)
  • 1.8 to 1.9: professional activity predominantly standing and on the move (e.g. merchant, sellerwoman, craftsman, waitress)
  • 2 at 2.4: intense physical activity (e.g. high-level sports, construction worker, coal miner, farmer)

Of course everything depends on your goal: if you want to lose weight, you will need to create a calorie deficit. In order to lose 1 kg of fat, you need to deprive yourself of 7,000 calories. If you want to lose weight in a healthy way, we advise you to reduce your calorie intake by 300 to 500 calories per day. You will lose 0.5 kg per week. The advantage of slow weight loss: you will manage to better maintain your weight and thus avoid the dreaded yoyo effect.

Did you know that?

To lose 1 kg of fat you need to deprive yourself of 7,000 calories.

What is too little? Your basic metabolic rate should always be covered. It is not recommended to consume less than 1,200 calories per day over a long time. The minimum need, of course, depends on the gender, height and weight of the individual. A sharp decrease in caloric intake over a few weeks should take place only for special reasons and under the control of a doctor or dietician. For example, in the case of obese patients who need to quickly lose weight to undergo a stomach operation. The lower the weight, the lower the risks during the operation.

Would you like to take a “1,500-calorie day” from time to time? These recipes will bring you a little variety!

Too high calorie deficit hinders weight loss

By depriving yourself of too many calories, you will all the time be hungry, feeling weak, cold and whimsical. Most people then give up all their good resolutions and get back to eating a lot. And even If you consume a normal number of calories for you, you will increase again because your body will immediately store extra calories as a reserve of fat in anticipation of a new period of starvation.

In addition, researchers found that a significant reduction in calories increases the level of cortisol in the blood. This stress hormone is believed to be linked to high fat deposits in the stomach and weight gain.

Conclusion

We advise you not to limit your calorie consumption too much. Especially if you want to lose weight. Eat fresh and unprocessed products and ensure a good distribution of the three macronutrients (carbohydrates, proteins, fats). You can increase your calorie spending by doing regular physical activity and varying your workouts. Quality sleep is also essential if you want perdre dupoids.

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