The New year has started, and you must have a list of goals for this year as usual. If getting into shape is one of them, you must be looking for ways to lose the extra pounds. But are you going to cut off all the food from your routine? If you plan to do this, you need to understand the consequences of restricting food for weight loss on your health.
To make things easier for you, we bring you a detailed blog post about how hard diets won't help you lose weight. Continue reading to make an informed decision to reach your health goals.
Why Isn't It Good To Restrict Yourself or Go on Hard Diets?
It's a major misconception that you have to restrict to lose weight. Some people take this too seriously and start hard diets that make them lose weight drastically, which is very unhealthy. The sudden weight decrease is associated with many health complications.
When you're dieting, your body adapts itself to survival mode. As fewer calories are consumed, the metabolism slows down during this condition. When the body is in energy conservation mode, many physiological and psychological changes occur in your body.
When you try to remove the extra pounds by hard diets and restrict yourself for a long time, you'll gain weight soon after you leave your diet. After dieting, even if you eat fewer calories, you’ll see a significant increase in your body weight.
When your body gets a more stable amount of calories with small adjustments, it tries to shift itself back to normal functioning. As a result, your overall health improves, leading to weight loss. Therefore, a steady and balanced diet routine is better than getting in shape in less than a month.
The Negative Psychological Effects of Restricting Food
Restricting food leads to many negative psychological effects due to the hormonal disturbance. The result is an increased craving to eat more. But, as you're following a low-calorie diet, you'll always feel less full. This condition will affect your brain and trigger hormonal changes in your body.
Leptin is a hormone that is released as a signal molecule to tell your brain when you're full. When you're not getting enough calories, leptin production decreases. In the absence of leptin, a hunger-promoting hormone known as ghrelin is produced. Moreover, lower calorie intake and low leptin production promote the release of another hormone, neuropeptide Y.
Your body normally doesn't function this way. So, if you're following a restrictive diet plan, you're working against your body. You won't be able to resist the natural body functioning for long. With time, this kind of dieting may lead to the development of disordered eating behaviours. For example, anorexia nervosa, binge eating disorder, and bulimia nervosa can occur after restricting food for a long time.
How To Lose Weight Healthily and Sustainably?
Now, as you understand the negative consequences of reducing weight via strict dieting, you must be looking for alternatives. Are you wondering how to lose weight without dieting? Is it even possible? Definitely yes, you can lose weight without dieting.
Follow the brief instructions listed below to learn how to lose weight healthily and sustainably.
Leave Hard Diets
Hard diets can result in quick results, but you’ll gain weight when you start eating normally again. According to research, losing and gaining weight quickly is harmful to your cardiac health.
An irregular heartbeat can lead to a heart attack if the situation becomes severe. Therefore, you should keep eating in small quantities to stay healthy while boosting your metabolism for weight loss.
Take Out Time for Running and Walking
If you take out time to exercise for 10-15 minutes, it's better than any strict dieting. You'll actively burn calories and see a difference in your physique if you stick to your routine. Fitness experts often recommend working out at least 3 days per week. If you are not a gym enthusiast, you can opt for simple exercises too for losing weight.
The best options are running and walking. Start with walking, and once your stamina increases, you can start running. It'll boost your metabolism and help you lose weight quickly.
Drink Water Before Eating Food
Studies show that if you drink water before your meals, it helps to lose weight. It works by improving digestion which boosts your metabolism for weight loss. Moreover, if you drink water before meals, you’ll feel full and have less urge for overeating.
Make Vegetables a Significant Portion of Your Meal
Vegetables contain many important minerals and vitamins that are good for health. But the calories present in them are less, so they are excellent for weight loss. You can add them to your diet if you want to lose weight quickly without negatively affecting your health.
How To Use Exercise and Good Nutrition Together?
If your physical activity level is going up, you’ll need to make sure you’re eating enough so that you don’t feel faint or too exhausted throughout your day. This balance is crucial - some people go on fasted cardio fitness regimes but you should always do this with a professional if you’re considering it.
You can lose weight healthily without going hungry, so consider reaching out and asking for help before following a restrictive diet.
Follow these tips and never delay an appointment with your nutritionist if you need any changes in your diet or daily routine!