One of the biggest mistakes most new dieters who desperately want to lose weight do, is to drastically slump down calories, and it’s called crash dieting. One of the reasons why crash dieting does not lead to significant and sustained weight loss is due to the fact that the body acutely lowers the metabolism when it senses lack of adequate food, and that means, no more weight loss! A lot of people get hooked on to “calories in versus calories out” game where their sole focus is to cut down calories as much as possible without taking their basal metabolic rate (BMR) into consideration. When you do not eat enough food, and there’s low energy in the body, the brain goes into a starvation mode and clings on to its fat storage much more dearly. Losing weight is not at all hard if you follow the right kind of diet (Rati Beauty) and exercise regularly. If you have hit a plateau and have stopped losing weight even with extreme dieting and exercise, it’s time to rethink your weight loss strategy. Have you been eating too less lately because you want to reach your goal weight really quickly? If your goal is to lose a considerable amount of weight, the aim should be to keep metabolism torching and high, otherwise, as we have mentioned previously, the body senses starvation and goes into a fat-storage mode, making it extremely difficult to get to reach out to the deposits under the skin. One should never drop below the basal metabolic rate and if the energy deficit is too big, you are at the risk of burning out muscle tissue which helps you look toned.
If you have been eating too little and exercising a lot, in order to lose weight – you may notice that weight loss is not happening, and that’s why switching to a healthy diet is of paramount importance to keep the metabolism high and preserve lean muscle and tone. When we eat the right amount of food, our body comes out of the starvation mode and starts to burn calories at a steady rate. This is why having a cheat meal once a week is important, to trick the body into burning fat rather than conserving it.
Why you Need to Eat Minimum Amount of Calories to Lose Weight?
For a majority of people who are trying to lose weight, “calories” is a dreaded word and that’s because they directly relate calories to obesity and fat storage, but the truth is that for the body to function smoothly, an average of 1200 to 1500 calories is required per day and dropping calories beyond that will lower the metabolism and have a negative effect on the metabolic functions of the body. Calories are needed by all living things to stay alive and function normally. However, to lose weight, it is important to maintain a “calorie deficit” but not to lower it down drastically where it would start affecting nutrition and overall health.
Here are Some Ways to Lose Weight While Eating More Food:
1. Eat More of Nutrient-Dense Food: Nutrient-dense foods are usually rich in healthy fats, protein, fiber – all of which are necessary to burn fat. Eggs, nuts, ghee, butter, have healthy fats, protein content and when you eat them mindfully, they can torch calories and boost metabolism.
2. Include Superfoods in your Diet: A lot of people do not manage to eat a healthy, nutritious, and wholesome diet on a daily basis, more so when they are trying to lose weight and that’s why the inclusion of superfoods becomes all the more important. Superfoods come packed with vitamins, minerals, antioxidants, omega-3 fatty acids, fiber, protein, etc., without increasing your calorie load or count. Here’s a list of 15 Superfoods that you can Include While Dieting to Lose Weight.
3. Follow the Weekly Diets on Rati Beauty App: Rati Beauty weekly diets help you to lose weight without compromising on nutrition and by including a lot of delicious food without getting your body into a starvation mode. These diet programs on Rati Beauty app put you through calorie deficit without compromising on nutrition or health.
4. Try Low-Energy Density Food: Foods with low energy density, make you feel full with just a few calories. When your food is high in fiber, protein, and water, they make you full, without packing in extra calories. Here’s a list of 30 Low-Energy Density Food for people on a Diet.
5. Eating Water-Dense Fruits: Fruits with high water content keep you satiated and full for a long time along with hydrating your body. Since water has zero calories, fruits with high water content do not pile up calories and can keep you in calorie deficit. Replacing junk food with water-rich fruits is a great idea to keep your metabolism high, burn fat, and supply your body with essential vitamins and nutrients. Here’s a list of 19 Water-Dense Fruits for Weight Loss.
6. How about Zero-Calorie Food: As we have mentioned earlier, every food item has some amount of calories in them, but the idea behind “zero calories” is that the body burns more calories to digest a food item with negligible calories. For example, mushrooms, celery, cucumber, etc. have extremely low amount of calories and the body burns more calories to burn them out, sometimes leading to a negative deficit. Consider this, if a cucumber has 15 calories in it, the body may use up to 20 calories to burn it off, and mathematically, it means the total calorie count fell beyond zero. So, is that good news, absolutely! But the truth is that you cannot make a diet comprising of only zero calorie food items and expect to lose weight because the body also needs nutrition, vitamins, and energy to run, and a lack of nutrients will kill your metabolism, so keep a healthy balance of everything in your diet. In this post, we have listed out some of the best Zero-Calorie Food Sources.
7. Fill Half of your Plate with Vegetables: The best way to eat as much as you want, without piling up on calories, is by filling half of your plate with non-starchy vegetables like spinach, beans, broccoli, cucumber, carrots, beetroots, cabbage, mushrooms, radishes, cauliflower, etc.