1. Mistakes when dieting low calories to lose weight
When it comes to the nutrition needed for a healthy body, it is undeniable that calories are important. However, providing calories requires balance. If you take in too many calories, it will lead to excess, causing weight gain and obesity. Because the mechanism causing overweight and obesity is due to the consequence of the energy intake being higher than the energy consumed, leading to accumulation in the form of fat and weight gain. Therefore, eating fewer calories will help you lose weight.
But cutting calories to the maximum is not good. There is a mistake that many people often make, which is dieting by fasting or cutting calories too much. This method is not only ineffective but also stimulates the body's feeling of hunger.
Fasting or eating too few calories is a weight loss method that seems effective at first, but does not bring sustainable and safe results for health. Initially, when fasting, our body will adjust by suppressing appetite to reduce hunger and get used to consuming less food than usual, but then the appetite will return, the feeling of hunger increases, leading to the end that most people "give up" and overeat. Cutting calories too low also causes negative physical and mental effects such as fatigue, anxiety, depression, etc.
Eating too little will stimulate appetite.
2. How to cut calories appropriately?
According to nutritionists, to lose weight safely and sustainably, we need to adjust our lifestyle, exercise regimen and implement a scientific diet. The general principle for safe weight loss for everyone is to ensure that the energy intake is lower than the energy expenditure but still ensure enough health to work and study.
A very low calorie diet to lose weight is not a safe solution. Because our body needs enough calories to function normally. Eating too few calories can hinder the metabolism and ultimately not achieve the goal of losing weight in a healthy way. The best way for the body to adapt is to cut calories gradually and make sure that the body has enough nutrients to perform daily activities.
According to Associate Professor, Dr. Nguyen Thi Lam, former Deputy Director of the National Institute of Nutrition, to lose weight effectively and sustainably, we should reduce energy gradually, reducing about 300Kcal/day each week.
Specifically, if you want to lose weight and are eating 2500Kcal/day, then the first week you should reduce 300Kcal per day. The second week continue to reduce 300Kcal per day. The third week continue to reduce 300Kcal per day until you reach your desired energy goal.
3. Tips to control hunger
Don't cut too many calories
Feeling hungry all the time is one effect that excessive dieting and exercise have on your metabolism. While they may help you lose weight temporarily, crash dieting can wreak havoc on your metabolism and is actually one of the reasons why many people struggle with dieting to lose weight.
Although hunger is unlikely to occur when you cut calories for a short period of time, such as for a few days when you're sick, it can result when you're low on calories over a long period of time, such as weeks or months. Therefore, to limit frequent hunger, you shouldn't cut calories too much.
Avoid overeating by eating enough nutrients.
Many people think that eating too often will ruin their diet, but in fact it is just a consequence of overeating and binge eating.
Many studies have shown that dieting and trying to lose weight by restricting food intake and exercising more can be counterproductive. Even increased salivation in the absence of food and higher levels of digestive hormones are often found in dieters before and after eating.
Therefore, make sure you eat regular meals and snacks, depending on your needs and activity level. Eating enough and eating at the right time will help your body get the nutrients it needs and you will not feel hungry right after eating.
Eat enough nutrients to lose weight safely.
No need to be too strict when choosing food
Studies have shown that drastically reducing calories and severely restricting certain foods can cause increased cravings and a preoccupation with eating "forbidden foods."
So, instead of being too hard on yourself, don't get too caught up in thinking about food as "good or bad." Just aim for healthy, low-calorie foods. Try your best to eat mostly unprocessed, nutrient-dense foods.
Many people find that the “80/20” rule helps them maintain a healthy diet long-term, meaning that about 80% of what you eat is nutrient-dense, while the remaining 20% is for emotional health, allowing you to eat the foods you want in moderation. Accept that you won’t always be able to eat your ideal diet, avoid obsessing over food, or avoid the negative side effects of going back to uncontrolled unhealthy eating.
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