Nutrition
Why Your Low-Calorie Diet Stopped Working
17
Jun
Jun
| As an exercise specialist and nutritionist specializing in the needs of individuals over 45, I frequently come across a common concern: I’ve been eating only 1100 calories a day for the past two years, and I still can’t seem to shed any fat! If you eat between 1000 and 1200 calories a day, it can be tough to lose weight. You might feel confused and sad if you’ve been eating so little for a long time but haven’t seen any fat loss.Calories In And Calories Out Doesn’t Work:We often think losing weight is simple: if we eat a certain amount of calories, we’ll lose weight.But sometimes, the results don’t match our expectations.Some people believe their metabolism slows down because they’re getting older or it runs in the family.But these beliefs are often not true.Losing fat doesn’t happen in a straight line because our bodies can adapt.When we eat so few calories for a long time, our metabolism adjusts to that amount, which makes it harder to keep losing weight.Some coaches call this “starvation mode,” but it’s not exactly that.I used to use that term too until I learned more about what’s really going on. |
| Here’s What Happens When Your Deficit Lasts Too Long: When you’ve been eating in a deficit for a prolonged period, your body will adjust at the hormonal level.According to Eric Trexler, Ph.D. the effects of weight loss and caloric restriction have a widespread impact on hormone profiles, which include:A reduction in thyroid hormone, which leads to a decrease in metabolic rate.A reduction in leptin, which leads to a decrease in metabolic rate and increased hunger.Increases in ghrelin, which will increase hunger. |
| Big Huge Tip: I’ve worked with quite a few people who’ve spent over a year in extreme caloric restriction before coming to me.One of the scariest things I’ve had them do is increase their calories with a big emphasis on protein.This strategy is usually met with some resistance, but once they trust the process, it’s amazing how their bodies begin to change.If you’re in a similar situation, try a macronutrient ratio that starts with 40% protein. If you struggle to consume maintenance-level calories, opt for a tablespoon of macadamia nut oil or MCT oil in a protein shake to fit your calories in from fat while not filling you up too much. |
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