You’ve probably learned that in order to lose weight you just eat less, and that’s true but to a certain extent. By cutting your calories you start to pull your fat cells out and burn them off but you still need to have enough calories and nutrients for the other parts of your body to function. If you cut too many calories out the other parts in your body like your organs, muscles, bones, ect. will starve and begin to get damaged and run down; then eventually stop working properly.
Everyday your body needs to an adequate amount of nutrients to perform, and this includes vitamins, minerals, and calories which come from the macronutrients you consume. These macronutrients play a big role in everything your body does. Carbohydrates are your main fuel source for your brain and muscles; while protein and fat help repair and heal your body’s cells.
There are two key reasons that cause your body to start hanging on to fat. The first reason is that healthy tissue like muscles and bones burn calories just by being on your body. When your tissues start to wither away your metabolism begins to decrease and therefore you burn fewer and fewer calories each day. The second reason is when your body doesn’t get enough nutrients it goes into conservation mode. What this does is causes you to expend fewer calories because now your body thinks it won’t get enough and so it is trying to adapt. These reasons are why on the scale you might be making progress and losing weight but in the mirror it looks like you are getting no where.
There are a few signs that will tell you that you are not eating enough. If you start to feel sluggish, moody, or start to have food cravings then this is a good indication that you are not eating getting enough food in your body. It is essential that you eat enough to nurture your body for both health and weight loss.
So, how much am I supposed to consume each day? Everyone is different and so it varies from person to person, but to give you an estimate on how much you need just to function is about 10x the body weight you want to be at. So if you wanted to weigh 125 then the amount of calories you would need to have is 1250. Now this DOES NOT factor in exercise, moving around, or anything that requires you to expend more energy. This amount is only if you do absolutely nothing all day! Meaning you lay in bed from 12am to 12pm. When I say 10x the body weight you want to be at that does not mean if you weigh 170 and you want to be at 110 then you should only 1100. That is not a healthy number to start at. You should start making small jumps like 10 pounds at a time and work your way down until you reach your ideal weight. Remember though, this number is only if you do nothing all day. You will need to factor in exercise and any other moving around you do throughout the day.
A way to start and make sure you are eating enough is by tracking what you eat and how much and see which direction you are heading. You do need to eat less to lose weight but if you start to notice any of the signs above or something similar to them then you will need to add in a little more! You will need to do this for at least 3 weeks in order to know if it is working or not. It does not happen over night!
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If you have any questions about any of this, feel free to ask me! I would love to help!
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