LIMERICK (Ireland), Jan 4: It is common knowledge that weight loss requires either a reduction in calorie intake or an increase in physical activity. But how many calories must you eliminate from your daily diet to see results? The answer may surprise you.
To find out how many calories your body needs, you should calculate your total daily energy expenditure (TDEE). This figure includes your basal metabolic rate (BMR)—the energy your body uses at rest to maintain essential functions—and your activity level. There are numerous online calculators available to assist in estimating your daily caloric needs.
By cutting your caloric intake (or increasing your burn through exercise) by 500-1,000 calories per day, you can expect to lose approximately one pound (0.45kg) each week.
Research indicates that even minor caloric deficits (100-200 calories per day) can contribute to lasting weight loss success. While modest reductions may not yield immediate weight loss, they tend to be more manageable and sustainable compared to severe restrictions.
Hormonal changes
When you cut back on calories, your body’s BMR can decrease as a result. This adjustment, known as adaptive thermogenesis, often slows the weight loss process as the body tries to conserve energy in what it interprets as a state of starvation. Consequently, this can lead to a weight-loss plateau, even with continued calorie reduction.
Caloric restriction may also spark hormonal changes that affect metabolism and appetite. For instance, a drop in thyroid hormones, which control metabolic rate, can occur, resulting in a slower metabolism. Additionally, levels of leptin—a hormone that promotes satiety—may decrease, leading to increased hunger.
The hunger hormone ghrelin tends to rise with reduced calorie intake, signaling the brain to stimulate appetite and encourage eating. Elevated ghrelin levels can make it difficult to stick to a lower-calorie diet, as the body has a persistent feeling of hunger.
Insulin, which regulates blood sugar and fat storage, may improve sensitivity with reduced caloric intake. However, in some cases, insulin levels can drop, negatively impacting metabolism and lowering daily energy expenditure. Stress hormones like cortisol may also increase, especially during significant caloric deficits, potentially resulting in muscle breakdown and fat retention, particularly in the abdominal area.
Additionally, hormones such as peptide YY and cholecystokinin, which signal fullness after eating, may decline with lower calorie consumption, increasing feelings of hunger.
Fortunately, there are strategies to counter these metabolic adjustments to support continued weight loss.
Weight loss strategies
Preserving muscle mass—either through resistance training or adequate protein intake—is essential for combating the physiological changes that may hinder weight loss. Muscle tissue burns more calories at rest than fat tissue, which can help offset reductions in metabolic rate.
Gradual caloric restriction (aiming for a reduction of about 200-300 calories daily), emphasizing nutrient-dense foods (especially those rich in protein and fiber), and regular meal patterns can also help address hormonal shifts.
If tracking calories daily isn’t your preference, consider these straightforward strategies to lower your daily calorie intake without too much effort:
1. Portion control: Reducing the size of your servings is an effective way to cut back on calories. Using smaller plates or measuring serving sizes can assist in lowering overall calorie consumption.
2. Healthy swaps: Replacing high-calorie foods with lower-calorie alternatives can decrease overall caloric intake without feeling deprived. For instance, opting for fruits instead of sugary snacks or choosing water over soda can significantly lower your calorie intake. Incorporating fiber-rich foods can also contribute to lower calorie density in meals.
3. Mindful eating: Engaging in mindful eating practices—like being attentive to hunger and fullness cues, eating slowly, and minimizing distractions during meals—can help prevent overeating and enhance control over food intake.
4. Hydration: Drinking water with meals may enhance feelings of fullness and reduce total food intake. Moreover, substituting sugary drinks for water can help lower caloric sugar intake.
5. Intermittent fasting: Limiting eating to specific time windows can help reduce calorie intake and positively influence metabolism. Various types of intermittent fasting exist, but one of the simplest methods is confining your eating to a designated timeframe (for example, eating only between 12 noon and 8 PM). This approach can help curb late-night snacking, which is especially beneficial for those who tend to indulge in evening treats.
Long-term lifestyle changes are essential for sustaining weight loss. Effective strategies include regular physical activity, consistent mindful eating practices, and regularly monitoring your weight and food choices. Having a supportive network to keep you accountable can also greatly aid in maintaining weight loss.
A modest weight loss of 5-10% of body weight in individuals who are overweight or obese can yield significant health advantages, such as improved metabolic health and a reduced risk of chronic diseases. However, weight loss can be challenging, particularly given the body’s adaptive responses aimed at preventing it.
Fortunately, small, sustainable changes that foster gradual weight loss often prove more effective over time compared to drastic lifestyle shifts. (The Conversation)
(PTI)
