Eat for Weight Loss

Believe it or not, you need to eat for weight loss! It’s a common misconception that drastically reducing calorie intake is the key to shedding pounds quickly. However, striking the right balance between calorie reduction and meeting your body’s nutritional needs is crucial for sustainable and healthy weight loss, without compromising your well-being.

Calorie Deficit
In order to lose weight, it is important to be in a calorie deficit. That means you should be eating less calories than your body requires. However, if your calories are too low, it can be very unhealthy and actually can even stall your weight loss.

Excessively restrictive diets that drastically cut calories can do more harm than good. Severely restricting your calorie intake can lead to nutrient deficiencies, muscle loss, decreased metabolism, and feelings of deprivation that are difficult to sustain long-term. When  your calories get too low, your body will try to conserve energy by reducing the number of calories you burn by decreasing your metabolism. Your hunger hormone will also increase, causing you to feel hungrier and have more food cravings.

If you have been struggling with weight loss, feeling lethargic , and are on a calorie deficit diet, it is quite possible that your calories are too low. Talk to your weight loss coach about increasing your calories a little bit to see if that can jumpstart your weight loss.

Eating the Right kind of Calories
Eating the right type of calories is also important for weight loss. It is not just as simple as cutting calories. If you are only eating 1200 calories a day, but you are eating junk food, this is not effective for weight loss. Calories from chocolate cake or quite different from the calories from chicken and broccoli.

Make sure you are getting your calories from nutritious, whole foods. If you are struggling with weight loss, while on a calorie deficit protocol, look at what foods you are eating. If you are eating a lot of foods that are higher in carbs, you may want to start reducing your carbs and focus more on nutrient dense foods like quality proteins and veggies.

Portion Control and Mindful Eating
Portion control is key to managing calorie intake while still meeting your nutritional needs. Be mindful of your portion sizes and avoid eating to the point of feeling excessively full. Engage in mindful eating by paying attention to your hunger and fullness cues, savoring each bite, and avoiding distractions during meals.

Monitor and Adjust
Regularly monitor your progress, but focus on more than just the number on the scale. Pay attention to how you feel, your energy levels, and any changes in body composition. If you’re consistently not losing weight despite being in a calorie deficit, consult with a healthcare professional to reassess your approach and make appropriate adjustments.

Intermittent Fasting
Studies are showing that intermittent fasting can work for some people. People who intermittently fast tend to eat less calories in general. This allows for weight loss.

A common intermittent fasting cycle is an eight hour eating window. For example, your first meal would be at 12 PM and your last meal at 8 PM. You will not be eating anything outside of that window. There are many different intermittent fasting cycles. However, intermittent fasting doesn’t work for everyone. You can always try to see if it works for you, but if you are not succeeding , you may want to try something different.

Bottom Line
Your body is designed to gain weight, not lose weight. Because of this, weight loss is more difficult. However, knowing what to do can make it easier. This is why working with a weight loss coach can be beneficial. A weight loss coach will take away a lot of the guessing and help you to find a weight loss program that works for you.

Remember, sustainable weight loss is a gradual process that requires nourishing your body and providing it with adequate fuel. By focusing on eating enough calories from nutrient-dense foods, you can lose weight effectively while promoting overall health and well-being.