Eat more to lose weight?
Eat more to lose weight? What an idea!
The quantities in the dishes and/or the number of daily calories should be reduced, right? I eat less, so I reduce the amount of calories I eat below my needs, with the same energy expenditure. So I will definitely lose weight! And if you add an extra FizzUp session...Bingo!
Well, no! On paper, it's an attractive method (if you leave aside the hunger he'll feel throughout the day). But it's not that simple (and luckily for your well-being). The first good news, starving yourself is not the answer to losing weight. The second good news: You will definitely have to eat more food to lose weight!
Eat more to lose weight: calories and metabolism
You know that your body needs energy to function optimally. This energy is found in the foods you eat through the calories in them. We are all different, and we have different needs. To maintain a healthy weight, it is normal for calorie intake to vary from person to person.
Some of you can lose weight by eating 4000 calories while others gain 3000 calories. Who is responsible for these differences? Your metabolism!
As a reminder, metabolism is the necessary and incompressible expenditure of energy to maintain one's life in a resting state (simply awake and lying, in emotional calm and in a room at 22°C). The energy expended is then linked to vital activities such as heart work, breathing, blood circulation, cell regeneration, etc.
Metabolism depends on many variables: weight, gender, age, physiological state (growth, breastfeeding, etc.), environmental factors (stress, smoking, low external temperature, etc.), time of day (decreased metabolism, etc.). Diet during sleep, by decreased muscle activity) and body composition.
Added to this expenditure are energy expenditures related to life: moving, talking, doing sports, working, eating, etc. Dietitians can calculate your needs to find how much energy you'll need.
Low-calorie diets and their consequences
Let's say you need 6000 calories but consume 5000. Your body will not have enough energy to function optimally. So it will depend on your fat mass and muscle mass to always allow it to work. You will lose weight after that. But that's when the situation becomes a problem.
First of all, losing muscle mass isn't usually the goal. Then, if you keep eating 5,000 calories instead of the 6,000 your body needs, your body will burn. Little by little, it will reduce the activities that are not necessary for its survival in order to maintain itself, such as hair growth, moisturizing your skin, spending calories during your sports activity, etc. He will try to do the best he can with what you bring to him, maintaining vital functions first.
The second stage occurs when the organism gets used to the 5,000 calories you bring to it. Your metabolism has slowed down and you must again reduce your calorie intake to lose weight. You will go through 4000 and then 3000 calories and so on.
But this process will quickly find its limits. Each body will turn on its defense system at a different time, but will end up storing the lowest calories it absorbs to sustain itself, should more deprivation occur. And yes, how far can this calorie deprivation go?
Then the reverse system starts, and you regain the weight by eating the same (very low) number of calories.
This article only discusses how it works, but of course you must also take into account the hunger that torments you during these periods of deprivation and the shortcomings that they can cause. Deprivation can also lead to eating disorders and have an impact on your social life and well-being.
While regaining weight we are talking about the famous "yo-yo diet". Lose weight very quickly, until your body maintains itself by creating reserves. The weight is then resumed with a few extra pounds overall.
Why eat more to lose weight?
Many people do not provide their bodies with the energy it needs to function properly. “Eat more” means consuming raw, high-quality produce (ideally organic, local, and seasonal) cooked at home and in the appropriate portions of each family of foods (animal and/or plant proteins, whole grains, vegetables, vegetable oils, fruits, and oilseeds). ).
You will first have to reassure your body and take care of your metabolism, which has been damaged by periods of deprivation, and which sometimes renews for a lifetime.
Thanks to nutritional rebalancing, the dietitian will develop a balanced diet in line with your needs. Energy intake will be increased step by step to help restart the metabolism.
It is a long process but it is the only process that puts your health back at the center of the process and it is a sustainable process. Your body is a magical machine but after I abuse it in diets it should be given enough time to find its directions. The goal during the weeks when you will gradually increase your caloric intake - to cover your needs and restore a "normal" metabolism - is to stabilize your current weight.
It is important to accept this period because only then will your body agree to get rid of the reserves, being assured of not having to make more reserves. This can be complicated to understand and accept: you want to lose weight but have to agree to slack for several weeks before that is the case.
Think about the comfort you will find and your health. You will again be able to eat your food, get a boost of energy, avoid any deficiency, etc. Your efforts will be sustainable. Once the weight has been lost and stabilized, your weight will finally be stable, with a new healthy eating regimen in the long run.
The goal is to understand why and how to provide your body with what it needs for optimal performance, while maintaining and regaining your healthy weight.
Patience and adorn the position and sleep
The main points are patience and trust in your dietitian. You will know how to lead you to your goals if you give time to your body. It was deprivation and kilograms taken for months or even years. So it's normal to give your body several months to regain its healthy weight and to function properly for the metabolism.
Moreover, it is important not to stress your body about this, even unintentionally. In fact, regularly monitoring your weight (once a week is enough), and thinking about it at every meal, will create real stress that can prevent weight loss. Good sleep is also essential. Think meditation, spherology, yoga, regular exercise, cardio, etc. Taking care of yourself is a holistic approach.
Fun and delicious
Finally, daily enjoyment on the plate is a must. The dietitian will be there to guide you, share new recipes, introduce you to new foods, etc. By rediscovering the joys of eating your own mouthwatering and delicious recipes, you should quickly enjoy rebalancing your food!