Crash diets often put you at the brink of starvation, and this is no way to treat your body. According to the Weight-control Information Network, or WIN, extreme dieting gives you temporary results. Medical experts advise there are a minimum number of calories that you should not go under when dieting for weight loss.
Calorie Cautions
You must consume a minimum number of calories to stay in the safe zone while dieting. According to Scott & White Healthcare, this number varies for adult women and men. Women should consume at least 1,200 calories a day. Men should get at least 1,500. Certain exceptions to this rule may apply if your doctor puts you on a medically supervised weight-loss plan.
Health Risks
Succumbing to the lure of crash diets can devastate your body. WIN indicates that losing 3 lbs. or more a week puts you at risk for gallstones. Diets very low in calories -- less than 800 -- can compromise the health of your heart and may even prove fatal. Aside from the health complications you may experience by eating too few calories, the weight loss results you get aren't likely to be permanent. If you diet rigorously and deprive yourself of certain foods, you're far more likely to fall off the wagon and resume your normal eating habits. You're also less likely to get adequate nutrition.
Cutting Down
When dieting, it's best not to think of how little you can eat and lose weight fast, but rather the areas of indulgence where you can cut back. Scott & White Healthcare advises that you eliminate foods from your diet that are high in fat and sugar. Drink alcohol in moderation. Reduce your portion sizes. Mayo Clinic points out process-oriented goals are more likely to yield success in the long run. Make it a habit to skip your mid-morning Danish. Banish sugary soft drinks from your lunchtime meal. Make dessert a special treat rather than a routine. Most importantly, modify your lifestyle to include activity that is more physical.
A Better Strategy
Fast weight loss is obviously preferable to taking it slow and easy. However, Scott & White Healthcare notes you should do just that. Don't try to lose more than 2 lbs. of weight per week. One pound of body fat is equal to around 3,500 calories. So to lose a pound a week, you'd need to create a calorie deficit of 500 each day; to lose two pounds, you'd need to create a deficit of 1,000. However, you don't need to starve to meet your goals. Exercise enhances the results you get from eating a healthy, reduced-calorie diet. The American College of Sports Medicine recommends putting in more than 250 minutes of moderately intense aerobic activity each week if you want the best weight loss results.
References
- Scott and White Healthcare: Tips for Losing Weight
- MayoClinic.com; Weight loss: 6 Strategies for Success
- Weight-control Information Network: Weight-loss and Nutrition Myths
- MayoClinic.com: Exercise for Weight Loss
- American College of Sports Medicine: Position Stand on Physical Activity and Weight Loss
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