When starting a fitness and wellness journey, many resort to limiting calorie intake or eating small portions in order to lose weight. Many people’s goal is to find a quick fix and see immediate results, so a deficit may seem like the best option for them.
I have fallen victim to this tactic many times in an effort to be “healthy,” but as I got more into wellness and fitness, I learned how harmful this can be both physically and mentally.
reasons why you should avoid a calorie deficit
Food is fuel
If you have a pretty active lifestyle, you are burning calories naturally as the day goes on. With that, you should actually be upping your calorie intake to make up for those extra calories burned. Without this fuel, the everyday tasks that you want to achieve will feel much harder and the fatigue will hit you like a ton of bricks. To avoid this, eat when your body tells you to, and don’t dismiss that feeling.
The body’s reaction to a lack of calories
Without the fuel that food provides, you will be tired, less motivated, lightheaded and suffer from many more effects. You will have less motivation to do your daily routine that keeps you energized and healthy. When I would limit my intake, I would take naps every day in order to make up for lost energy from lack of food.
My mental health also plummeted. The fatigue played hand in hand with my depression and this combination made it hard for me to do the simplest of tasks. It is just not worth it.
The results do not last
While you will instantly see a difference in your weight from a calorie deficit, the starvation will soon catch up to you, making it likely that you will binge eat. Also, not many people know this, but when on a calorie-deficit diet, you will lose your muscle weight first rather than fat. Losing muscle will physically fatigue you, and the fats you intend to lose will remain. So basically, you are not accomplishing anything when on a calorie-deficit diet.
Instead of a deficit diet, try this
Eat when you want to
It is okay to eat when your body is craving it. Society has stigmatized eating whatever you want and has completely sucked the joy out of eating. You should find joy in the food you eat rather than picking bland and healthy options all of the time.
Do not count calories
Counting calories is something that many of us are guilty of. Doing this is a waste of time because while there are unhealthy calories in some meals, there are also nutritious ones. Also, it is okay to eat more calories than you usually do from time to time. Being on a strict eating schedule can be miserable.
Reward yourself
Be proud of the strides you are taking, especially if you struggle with eating and body dysmorphia. The way you look is beautiful and always take the time to appreciate your body and all that it does for you.
To conclude, a calorie deficit is not only cheugey, but also a social construct that needs to be knocked down.