While losing weight does mean restricting caloric intake, it is important to eat enough calories so the body gets the nutrients it needs to function correctly. There can be several side effects from not eating enough and some can be serious. For the casual dieter, not balancing out calorie intake can affect metabolism, which can halt weight loss progress. When developing a weight loss program, first speak with a physician who can recommend a daily calorie allowance that will promote weight loss safely.
Identification
Metabolism refers to the energy the body burns to sustain normal activities. This includes breathing, circulation, digestion, muscle contraction and others. The speed of an individual's metabolism determines how many calories the body uses while at rest. According to the American College of Sports Medicine, in general metabolic rate is equal to 10 calories burned for every pound of body weight for women and 11 calories for every pound of body weight for men. However, the rate of metabolism can be altered with the right eating and exercise plan. A higher metabolic rate can aid weight loss efforts.
Warnings
It is important to eat enough calories to support metabolism as it accounts for 60 to 75 percent of the calories burned every day. The body regulates metabolism and can adjust it to keep the body functioning normally. If not enough calories are consumed, metabolism will slow down to conserve energy, states MayoClinic.com. Metabolism will stay at a slower rate until regular meals are eaten and the body knows it will have the energy it needs. Following severely restrictive low calorie diets does not promote long term weight loss, however there are some tricks that can be used to naturally speed metabolism.
Solution
The goal is to fuel the body the right way so that metabolism gets a boost. The Cleveland Clinic recommends eating four to six healthy, portion controlled, mini meals every day to keep metabolism up. In contrast, skipping meals slows metabolism and can hinder weight loss efforts. The most important meal is breakfast and if high fiber foods are chosen, the body will feel full longer which can curb binge eating the rest of the day. In fact, those who eat breakfast regularly tend to weigh less then those who skip breakfast.
Considerations
When it comes to successful, long term weight loss the goal is not to eat less but to eat smarter. Getting most of the daily caloric allowance from healthy, low calorie filling foods, will lead to better results then starving the body. Feeling deprived and hungry is a major reason most give up on their weight loss goals, reports the Centers for Disease Control and Prevention. Go for lots of fruits, vegetables, low fat dairy and whole grains, which are low in calories and high in fiber. These foods are nutritious and will help the body feel full and satisfied. Since they are lower in calories, more can be eaten while weight is still being lost. For the same calorie content, a plate of veggies offers more food than a plate of pasta. Try eating soup or salad to fill up and then opt for a smaller main meal.
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