Let’s talk about calories. Caloric restriction is synonymous
with weight loss. However, I have found through my own weight loss experience
that counting calories is not always effective and it can be a difficult way to
live. When I was counting calories, I was tired, hungry, and not losing weight.
In hindsight, I realize that my body had gone into starvation mode. When you do
not feed your body enough calories, your body starts to believe it is starving,
which causes it to hold onto body fat. At this point, regardless of how much
you further restrict calories or exercise, you will not lose weight.
Furthermore, it can damage your metabolism; this damage manifests itself by
holding onto the weight. Your body holding onto weight shows that your metabolism
has slowed as a means of survival. Although some may see weight loss initially
by restricting calories, if caloric restriction is excessive, the body will
begin to hold onto the weight.
I do not advocate for extreme caloric restriction because I
lost nearly 100 pounds without counting calories. Ultimately, my weight loss
was accomplished through a combination of small changes, which included food
substitution, without the requirement of counting calories. You do not
necessarily have to count calories when you eat healthier because food
substitution leads to an overall reduction in total calories consumed.
I also want to point out; healthy caloric restriction that
is not extreme is good for us. Obviously, eating excessive calories laden with
large amounts of fat, sodium, sugar, and preservatives all day is not any
better for us than extreme calorie restriction. There is a healthy medium
between excessive calorie consumption and extreme calorie restriction. This
medium does not have to consist of counting every single calorie we put into
our bodies, instead, changing the way we eat can enable us to eat less calories
without feeling deprived.
Anyways, many people look to calorie restriction for weight
loss, so I want to discuss this topic because it is an important aspect of
healthy weight loss. Restricting your calories excessively is not healthy and
there is definitely a right way to count calories if you are going to do it.
Have you ever heard of Basal Metabolic Rate? Basically, the
Basal Metabolic Rate is the amount of calories a person’s body uses to produce
enough energy to function properly (University of Illinois, 2010). By function
properly, I mean heart, lung, and brain function. Every physiological process
in our bodies utilizes calories for energy to function correctly (University of
Illinois, 2010). Cutting calories below your specific BMR for your age, height,
and weight range can be dangerous (Simon, 2013). Although the effects of
excessive calorie restriction may not always be immediate, there can be future
medical issues associated with extreme caloric restriction. Think about it,
many people have passed way from eating disorders such as anorexia, which
transpires through starvation; better known as extreme calorie restriction. In
addition, any weight lost using this extreme method is primarily muscle (Simon,
2013). Again, your body uses calories to maintain the muscle in your body and
when we are not eating enough calories, the first thing that deteriorates is
muscle not fat.
Therefore, if you are going to go the route of calorie
restriction for weight loss, it is important to use a BMR calculator on a
website through an educational organization or governmental body. In using a
BMR calculator, you can assess your customized BMR, which can help you restrict
calories without doing it in a dangerous manner. The BMR number you receive is
the number you should not go under. Your BMR number is the amount of calories
your body needs to operate, which does not include any additional exercise,
walking, or other physical activities you do. Therefore, if you make sure to
stay above your BMR, with exercise, you can still create a healthy calorie
deficit because the BMR calculator should offer two numbers: your BMR and your
average daily caloric need. The BMR is the bare minimum you need just to
metabolize the food you eat, process the air you breathe, and pump blood
through your veins. If you do any sort of daily activity like walking, sweeping
the floor, cleaning, grocery shopping, or exercise, you are creating a calorie
deficit for weight loss because the amount of calories you eat to maintain your
BMR does not take these additional activities into consideration. All of the
aforementioned activities burns some sort of calories.
In summation, again, if you are going to go the route of
calorie restriction, there are three necessary tools to do it in a healthy way.
It is good to have an activity tracker, food tracker, and BMR calculator. I
will be putting links to reputable sources that offer all three of these below
this post. The first is the website My Plate that offers the Super Tracker,
which has a food tracker (calorie count included) and activity tracker (calorie
count also included). The second is SIU School of Medicine’s website with a BMR
calculator. Lastly, I am adding a link to in depth information on BMR from the
University of Illinois.
*Disclaimer* I am not
a doctor and I do not have any educational background in medicine. The
information provided here should not be substituted for advice from a board
certified medical doctor. It is not a means of diagnosing or treating any
medical conditions. The information provided has been derived from research,
which has been cited in this article.
References
Simon,
H. (2013, September 18). Breaking down your metabolism. Retrieved from
University of Maryland Medical Center website: http://umm.edu/health/medical/reports/articles/weight-control-and-diet
University
Of Illinois. (2010, ). Breaking down your metabolism. Retrieved from McKinley
Health Center website: http://www.mckinley.illinois.edu/Handouts/metabolism.htm
