In Order To Lose Weight You Need To Eat!

We live in a society with unhealthy food choices at our disposal.   According to the CDC (Center for Disease Control) More than one-third (34.9% or 78.6 million) of U.S. adults are obese. Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of preventable death.  The estimated annual medical cost of obesity in the U.S. was $147 billion in 2008, the medical costs for people who are obese were $1,429 higher than those of normal weight.

Photo Credit:  www.butternutrition.com

What causes weight gain and lack of progress for those who are eating healthy foods and exercising consistently is a lack of calories and appropriate macronutrients.  I have had experiences with clients and friends and family who ask for advice who are diligent, but when we discuss their nutrition the problem is not overeating, it becomes evident that there is a lack of calories and nutrients in their diet.

When someone restricts their caloric intake for an extended period of time, malnutrition can occur.   An increase in activity will equate to an increased appetite.  What you eat and how much is the key. Not only is severely restricting calories not sustainable -- you're bound to fall off the wagon and return to your old eating habits -- but it also causes your body to destroy muscle tissue.   

For example, if you’re consuming less than 1,000 calories a day, a piece of fruit for breakfast, and having have a salad for lunch with some lean meat, and a small dinner that is not a sufficient amount of food.

There is some debate as to how large of a calorie deficit one should have in a fat loss program. In theory a 500 daily calorie deficit equals 1 pound of fat loss per week, and a 1,000 calorie deficit equals 2 pounds of fat loss per week.

The Huffington Post reported a study that young female athletes are not consuming enough calories.  According to the National Eating Disorder Association, one-third of female athletes "reported attitudes and symptoms placing them at risk for anorexia nervosa," and adolescent girls are at the most risk for facing long-term consequences because of the biological changes and growth spurts going on during their teen years. 

Excessive carbohydrate consumption can cause wild blood sugar swings, you might be surprised to learn that inadequate calorie consumption can cause just as many issues with blood sugar control. The most common issue that comes from chronic under-eating is hypoglycemia, or low blood sugar.

Attempting to lose weight does not mean stop eating.  If you are in the habit of skipping meals, or not eating nearly enough, understand eating more of the right foods helps increase your metabolism. The key is to find balance between exercising and healthy eating, while tracking your food and exercise progress to see what works for you and make the necessary adjustments.  

Jamaal Piper

Health and Wellness Consultant/Certified Personal Trainer

www.piperpersonaltraining.com