Eating healthy and cutting out foods, drinks and snacks that are bad for you is important when you want to lose weight and stay in shape. Be advised, though, eating too few calories will actually stall weight loss. Your body needs calories for energy. Without an adequate amount of energy, your body will switch to starvation mode.
Calories and Weight Loss
One pound of fat equals approximately 3,500 calories. To lose weight, you must deduct 3,500 calories from your diet. A good way to do this is to cut 500 calories out of your diet every day. A better option is to lower your caloric intake as well as burn more calories. Eating right and exercising will promote longer-lasting weight-loss results. The American College of Sports Medicine advises against drastically reducing your caloric intake. At the very least, an adult female needs 1,200 calories a day, and an adult male needs 1,800 calories a day. If you do not attain these values, your body will start to break down your muscles to find more energy and your metabolism will slow down.
Understanding Calories
Whether exercising or not, your body requires energy to function. Energy comes from the calories found in our food. To determine how many calories you need every day, you need to figure out your basal metabolic rate, level of physical activity and the thermic effect -- or how long each meal provides energy -- of your diet. According to the U.S. Department of Agriculture, a moderately active female age 18 to 75, for example, should aim between 1,800 and 2,000 calories a day. Moderately active males age 18 to 75 should aim between 2,200 and 2,800 calories a day.
Calories and Metabolism
When you cut too many calories out of your diet, your body shuts itself down and enters starvation mode. When your body is in starvation mode, it takes whatever calories that does enter your body and stores it as fat, so you won't starve to death. To conserve energy, your body will also break down your muscles. As a result, your metabolism slows down as well. A slower metabolism may mean tougher workouts, constant feelings of fatigue and loss of sleep.
Calories and Diet
If losing weight is your goal, then eat 15 to 20 percent fewer calories. For example, a moderately active female age 25 should aim to reduce 440 calories a day from her diet. A moderately active male age 25 should aim to reduce 560 calories a day from his diet. A great way to accomplish this goal is to watch your portion sizes, limit junk food and sugary drinks and exercise often.
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