Starving yourself is not the optimal way to lose weight and achieve your weight loss goals. Many individuals attempting to shed pounds make the mistake of drastically reducing their calorie intake, assuming it will lead to effective weight loss and maintenance.
If you’re starving yourself in pursuit of your ideal weight, it’s time to stop, as this approach works against your efforts.
A study (1) investigating the impact of weight loss on metabolism reveals that when you lose weight, your metabolism slows down, resulting in fewer calories burned. Additionally, you experience increased hunger, reduced energy levels, and stronger cravings for unhealthy snacks.
The constant feeling of hunger makes it increasingly difficult to eat less. Consequently, many individuals regain the weight they had lost, leading to a cycle of frustration and abandoned weight loss plans.
Instead of focusing solely on eating less, there are alternative strategies you should consider:
- Opt for quality over quantity: Rather than fixating on the amount of food you consume, pay attention to the types of food you eat. Incorporating an adequate amount of vegetables into your daily meals is crucial. Don’t worry, I’m not suggesting you become a vegetarian or vegan.
Vegetables play a significant role in weight loss as they provide satiety without packing excessive calories. A study (2) conducted in the United States discovered that participants who included fruits and vegetables in their diet experienced weight loss.
- Seek balance in your meals: Strive for a balanced plate consisting of half non-starchy vegetables, a quarter starch, and a quarter protein. Limit your fruit intake to one small bowl per day.
By including vegetables in most of your meals, you can make substantial progress towards your ideal weight.
Remember, losing weight doesn’t require starvation. Instead, focus on smart eating choices and a well-balanced diet.
References:
- Johannsen DL1, Knuth ND, Huizenga R, Rood JC, Ravussin E, Hall KD. Metabolic slowing with massive weight loss despite preservation of fat-free mass. MedPub. 2012 Jul;97(7):2489-96.
- Bertoia ML, Mukamal KJ, Cahill LE, Hou T, Ludwig DS, Mozaffarian D, Willett WC, Hu FB, Rimm EB. Changes in intake of fruits and vegetables and weight change in United States men and women followed for up to 24 years: analysis from three prospective cohort studies. PLoS medicine. 2015 Sep 22;12(9):e1001878.
