Trying to lose weight often means eating less and exercising more. Many people believe that the fewer calories they eat, the faster they will lose weight. But fitness experts say this is not always true. In fact, eating too little for a long time can actually make weight loss more difficult.
Fitness coach Raj Ganpath recently explained that extreme calorie cutting can confuse the body and lead to the opposite result. Instead of losing weight, some people may stop seeing progress or even gain weight.
This can feel frustrating. Many people think they are doing everything right. They skip meals, avoid snacks, and eat very little. But the body has its own way of reacting to this.
Weight loss is not just about eating as little as possible. It is about eating the right amount in a balanced way.
One of the biggest mistakes people make during weight loss is creating a very large calorie deficit. This means eating far fewer calories than the body needs.
Some people cut down to 800, 900 or 1,000 calories a day. While this may seem like a quick way to lose weight, it can create serious problems.
The first problem is hunger.
When your body gets very little food, it starts feeling deprived. It notices that energy is low. This increases hunger hormones and cravings.
At first, you may feel in control. But after some time, the hunger becomes stronger. This often leads to overeating.
For example, someone may eat very little for three days and then suddenly eat a lot of food on the fourth day. This can cancel out the calorie deficit.
The problem is many people only remember the days they ate very little. They forget the extra food they ate when hunger became too strong.
This creates confusion. They think, “I’m hardly eating, so why am I not losing weight?”
The answer is often hidden in those moments of overeating.
Another issue is energy.
Food is fuel. When the body does not get enough fuel, it tries to save energy.
This means your body automatically makes you move less.
You may not notice it, but small daily movements reduce.
For example:
You may sit longer
Walk less
Climb fewer stairs
Stop fidgeting
Feel too tired to stay active
These small movements are important. They burn calories throughout the day.
Even if your gym workout stays the same, your total daily movement may drop.
This reduces the total number of calories you burn.
Your body is simply trying to protect itself.
ALSO READ: India-EU free trade deal to boost trade, technology and tourism, says PM Modi
The third major problem is a slower metabolism.
Your body burns calories even when you are resting. This is called Basal Metabolic Rate (BMR).
BMR keeps important body functions running like breathing, digestion and blood circulation.
When you eat too little for too long, your body adapts.
It starts slowing down these energy processes to save fuel.
This means your BMR drops.
A lower BMR means your body burns fewer calories at rest.
This makes weight loss harder.
For example, if your body used to burn 1,800 calories a day but now burns only 1,500, your calorie deficit becomes smaller.
That means even small amounts of extra food can lead to weight gain.
This is why many people gain weight quickly after strict dieting.
Their body is burning fewer calories, but their hunger is stronger.
This combination makes it easy to overeat.
Experts say this is one reason why crash diets often fail.
The body is designed to survive, not to starve.
That is why it reacts strongly when food becomes too low.
Raj Ganpath says the goal should not be extreme restriction. Instead, people should focus on smart eating.
Smart eating means:
Eating enough protein
Including healthy carbs
Eating fruits and vegetables
Not skipping meals
Drinking enough water
Managing portion sizes
It also means being patient.
Healthy weight loss is usually slow.
Losing 0.5 to 1 kg per week is often considered safe and sustainable.
Quick fixes may look attractive, but they usually do not last.
Exercise also works better when the body is properly fed.
When you eat enough, you have more energy to work out, recover and stay active.
This supports fat loss while protecting muscle.
Sleep and stress also matter.
Poor sleep and high stress can increase hunger and make cravings stronger.
That is why weight loss should be seen as a complete lifestyle change, not just eating less.
In the end, eating less can help with weight loss, but eating far too little can hurt your progress.
The body needs balance.
If you want lasting results, focus on eating wisely, moving regularly and giving your body enough fuel.
Weight loss is not about starving yourself. It is about working with your body, not against it.
Copyright © © 2022 Copyright. All Rights Reserved with Arth Parkash