You want to start a new diet. You’ve thrown away all of your junk food in your house to help with your weight loss. You started monitoring your calorie intake, and you want to begin start meal prepping for portion control. Or, maybe you have a plan to only eat once or twice a day, because you heard that the less you eat the more weight you lose. But could that be true or is it just a nutrition myth?
Nutrition Myth: Eating Less Will Make You Lose Weight
Your diet and exercise could be a big factor to your goal of losing weight, but does it necessarily mean that you need to skip breakfast every day? Sure, eating less junk food will help you see results, but is it proper nutrition to eat less?
Experts have weighed in on the nutrition myth of eating less to lose weight, and they all agree that if you are in a calorie surplus taking in less calories from food and burning more calories through exercise will help with weight loss. The theory suggests, that your body will be burning more calories than you’re taking in creating a deficit. Although, scientifically this can be proven accurate, it doesn’t always take into account an individuals physiology. If a person has been steadily gaining weight most likely, yes they are in a calorie surplus, and creating a deficit will help them lose weight but not every WeightLoss patient is in a significant calorie surplus.
Less junk food, more exercise
Although if you’re in a significant calorie surplus it will be beneficial to eat less high calorie foods and replace them with more lower calorie fruits, vegetables, lean meats, and healthy fats. You can definitely see significant weight loss without incorporating exercise but including exercise will not only increase your deficit but help you maintain lean muscle mass which in turn will drive your metabolism.
Eating at fewer calories for a long time could have some long-term effects on your body. Staying above 1200 cal is significant to maintain your metabolism for the long run going below this calorie marker can decrease your muscle mass slowing down your metabolism. Make sure when you are replacing high calorie foods with lower calorie healthy foods that you are still getting proper amounts of proteins, carbohydrates, and fats to maintain muscle mass and prevent a slower metabolism. Consider a customized plan from a certified nutritionist or dietitian to develop a plan that is right for you.
You’re worried that a lower Calorie intake will make you stay hungry, try this portion control tip to trick your mind. Use a smaller plate when eating, as it requires less food, or have all your meals portioned out in containers in your fridge. Know exactly what your plate should look like including: 2-4 fist sized portions of vegetables, 1 to 2 cupped hands of carbohydrates, 1 to 2 palm sized portions of protein, and 1-2 thumbsized portions of healthy fats. Leaning towards the smaller amounts for females and the larger amounts for males. Also practice eating slowly and only until 80% full.
Proper Nutrition and Personal Workouts for Your Weight Loss Goals
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