If you have decided to get serious about losing weight, then you have probably started to make far more sensible choices with your diet, as well as incorporating a solid exercise routine.
Or maybe you haven’t.
Maybe you’ve bought into the latest diet marketed to the masses? Whether it be the “HCG diet”, “low-fat-low-carb-high-protein”, “Atkins Diet“, some new “miracle diet pill”, or the latest newfangled “detox diet“, DIET is still a 4-letter word.
However, unknown to most people, one of the biggest reasons people gain weight is simply NOT eating enough. Counter-intuitive? Absolutely!
Although a healthy diet and plenty of exercise are essential tools for losing weight on a consistent basis, there is such a thing as too much of a good thing.
In the enthusiastic early days of a diet, many people tend to take a far more restrictive approach than is necessary. Cutting your calories too low too soon can actually be counter-productive, as we’re going to explore today.
Why Not Eating Enough Food Causes You To Gain Weight aka “Crashing On Your Crash Diet“
The body is a very intelligent machine in the sense that it knows how to effectively regulate its many processes to support homeostasis.
In the context of dieting and weight loss, this means that if you restrict your food intake too drastically, your body will simply decrease its metabolic rate so it is burning fewer calories.
Of course, if your body begins to burn fewer calories each day, then it is going to be far more difficult for you to lose weight, but the problem is even greater than that.
One of the biggest reasons people gain weight is simply NOT eating enough food!
If you are providing your body with the energy it needs to fuel your daily activities, then it will have to begin sourcing it from somewhere else. You might be thinking the first place it will look is your stored body fat, but it is far easier for your body to begin breaking down your lean muscle mass so it can be converted to glucose and burned for energy.
This result is a snowball effect, where you are holding less muscle, meaning your metabolism begins to dwindle even further.
Before you know it, you will have essentially crashed your metabolism. As a result, you will have to gain some of what you have lost by eating more food, simply to get your metabolic rate back up again.
3 Tips to consider when trying to Lose Weight
…and when I say weight, I’m referring to body fat.
- Ensure you are drinking enough water each and EVERY day
- Know your body fat to lean muscle ratio – feed your muscle, starve your fat – base your daily need (or BMR) on lean mass not body weight
- Practice the 40/60 split when reducing calories i.e. if you are trying to cut 500 calories per day, then cut 40% from diet and 60% with exercise (eat 200 calories less than your BMR and burn 300 calories with exercise)… I like food too much.
Follow these guidelines and you’ll not only reach your goals, but you won’t starve yourself in the process — after all, UNDER-EATING is just as bad as overeating as far as the scale is concerned!
How to Effectively Start a Diet and Succeed
If all else fails, there’s always the Mouse-Trap Diet
When you first start dieting to lose weight, the best thing to do is to cut around 300-500 calories from your regular diet, or your ‘maintenance calories’.
To figure out your maintenance calories, you can use a basal metabolic rate or BMR Calculator; this will tell you how many calories you need to consume to maintain your current body weight.
Cutting just a few hundred calories each day will enable you to lose somewhere in the region of 1 – 3 lbs per week, which is just about right to make sure you are predominantly losing fat and not muscle.
If your weight loss stalls for a week or two, then you can simply cut another couple of hundred calories or consider adding a little extra exercise.
Remember that when it comes to weight loss, less is often more, so there is no need to go to extremes to meet your goals.
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I agree – my advice would be to extend the diet period. Also I’ve found the simplest way to lose weight is substitute lettuce for bread and when you feel peckish, have a prepared bowl of salad in the fridge to snack on. The difficulty I have is breaking the behavioural pattern of reaching out to the fridge every time an irritation or anxiety causing stimulus pushes me in that direction. Also, if making the vingrette for the salad – go easy on the olive oil. Add cider vinegar and a little salt and black pepper and also consider adding a little of your favourite sauce. Salads can be very filling. Especially if you add gently cooked anf cooled diced aubergine along with thinly sliced cucumber.I lost 10kg in 6 months by gently dropping out at least one slice of bread from six slices per day this also reduced the intake of sandwich spread/butter. Slow is best and likely to be more sustainable. Most important try not to eat anything past 7pm on any night.
Hi, I fall into the category of dieting to much and as a result of that I am unable to lose weight. I understand the process etc but I fail understand what you are saying, Are you able to explain it in more simple terms. Thanks
Hi Wendy,
I’ll try and simplify Dai’s point.
When you diet for too long and too aggressively it seems that your boy adapts to the calorie deficit and weight loss becomes increasingly hard. We also tend to bounce back and gain a lot of weight when we stop dieting.
What you can do is slowly increase your calories until you get to a higher calorie baseline, keep it there for a while (months preferably) and then diet down slowly from there. I’d also recommend that, if you can, you keep track of your food intake. Many get very surprised at what they actually consume when they do that.
I have just completed the 800 Fast, 2 weeks, by Dr Michael Mosely and not only did I not loose anything I actually put on 2 kilos. This is very disheartening. Is it possible I am one of the people who wasn’t eating enough? Help please.
That does sound frustrating. 2 weeks is not a long time to diet though, so it might be that you just need to stick with it for a little longer. However, I wouldn’t recommend that low calories without the supervision of a trained professional. The weight gain can’t be fat if you’re in a serious calorie deficit. It could be water or waste.
You could try sticking with it for longer or switch to a more sustainable plan and add in 20-30 minutes of additional activity a day (like walking)
Hi I’m 15 and I have been on a diet for almost 2 months already. So far I’ve lost 10kg in that period of time. I have also been working out on a daily basis. Recently I’ve been adding much more intense work out and I kept the same amount of calorie intake. But somehow I stopped losing weight ever since last week, and your suggestion was to increase my daily intake slowly, starting from two days ago I tried increasing it slowly but it gained me so much kg for some reason. Can you help me out with that?
A one week stop in weight loss doesn’t really tell you anything. Weight loss is not linear, you might just have been holding water or not been using the restroom as frequently the last week. So going sticking with your original diet for a little longer probably makes sense.
As for weight gain. There is pretty much no way that you can gain several kilos of fat in that short amount of time. If you’ve upped your carbs or eaten more fibre you’ll be holding more water (not a bad thing, water binds to fibre), and you’ll be carrying around more waste in your intestine.
So don’t panic, and try to focus on body fat percentage and weight loss over time