EATING LESS DOES NOT ALWAYS WORK.

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Eating Less Does not Always Work.

Health,

The reality nevertheless stays…if you consume greater calories than you burn, you will save the extra as body fats. if you consume fewer calories than you burn, you will lose fats.

If fat loss have been as black and white as energy in us. energy out, then how do you provide an explanation for why some overweight humans devour less than lean humans, but they nonetheless can’t lose a gram? And how is it feasible for someone with a 2200-calorie maintenance degree to
eat only 800 to 1000 energy a day with out dropping any ?

The rationale is quite simple: Over lots of years, people have developed a weight-regulating mechanism that recognizes whilst there’s a meals shortage and so decreases energy expenditure to shield you. This survival mechanism is known as The Starvation Response

 The Starvation Response

You  can  survive  for  months  without  food.  You’ve  probably  heard stories  about  people getting lost in the mountains or wilderness for months with no food at all (only water), or  being  confined  in  a  prisoner  of  war  camp  for  years with  only  tiny  amounts  of  food. What makes surviving under these conditions possible is your body’s remarkable ability to slow down its rate of calorie burning.

 

 

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When your body senses calorie deprivation (eating less) it says to itself, It looks like this  is all the food were going to be getting for a while, so we better stop burning so many calories and start saving our energy. This way we  will be able to survive longer on the little amount of food we have.

The  starvation  response  developed  largely  from  exposure  to  adverse  environmental conditions like droughts, natural disasters and food shortages.

Furthermore, there were no supermarkets ten thousand years ago – if people wanted to  eat,  they  had  to  either  grow  their  food  or  kill  it.   It’s  likely  that  at  times,  ancient man  didn’t  know  when  the  next  meal  was  coming  and  may  have  only  eaten  once  or twice a week. The starvation response evolved in humans to ensure the survival of the species.

 

 

Your body can’t tell the difference between dieting and starvation

 

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This  wonderful  feature  of  human  evolution  is  a  blessing  if  you’re  stranded  out  in  the wilderness with no food. During periods of starvation, the body slowly begins to feed off itself, burning fat stores, muscle and even internal organs for energy.

If  you continued  to  burn calories at your  normal rate,  your  limited reserves of  stored energy would be exhausted quickly and you would die very soon after you food supply was cut off.  The starvation response keeps you alive longer.

Unfortunately,  this  same  -preserving  mechanism  can  work  against  you  when you’re  trying  to  lose  weight  because  your  body  can’t  tell  the  difference  between

 dieting and starvation!

Severe  calorie  cutting  (eating  less)  always  sends  your  body  into  starvation  mode. There’s nothing you can do to stop this from happening other than to avoid severe calorie shortages!

 

7 reasons why you should stay away from very low calorie diets

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The consequences of low calorie dieting alias eating less are automatic and unavoidable.  The  responses  are  metabolic,  hormonal,  and  psychological  in  nature, and include:

 

 

  • decreased metabolism

 

  • loss of muscle

 

  • increased activity of fat-storing enzymes and hormones

 

  • decreased activity of fat-burning enzymes and hormones

 

  • decreased thyroid output

 

  • increased appetite and hence increased chance of regaining weight

 

  • decreased energy and work capacity

 

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Let’s take a quick look at each.

  1. Very low calorie diets slow down your metabolic rate

The  first  thing  that  occurs  during  a  severe  calorie  shortage  is  a  decrease  in  your metabolic rate. The lower your calories, the slower your metabolism becomes.

Simply put; when you eat less, your body burns less.   When you eat more, your body  burns i.e. eating more = five times a day in small portions

 

This  metabolic  slowdown  has  been  scientifically  proven  that  when  calories  are restricted, your metabolism decreases by at least 20-30%.

With  severe  calorie  restriction,  some  studies  have  shown  that  resting  metabolism  can become depressed by as much as 45%! That’s the equivalent of having your daily energy expenditure drop from 3000 calories per day to only 1650 calories per day!

This is why,  after  prolonged  low  calorie  dieting,  you  can  eat  very  little  food and  still not lose weight.

 

  1. Very low calorie diets make you lose muscle

 The most devastating effect of the low calorie diet is the loss of muscle tissue. Once  the  starvation  alarm  is  triggered,  your  body  begins  looking  for  ways  to  conserve energy.  Muscle  is  metabolically  active  tissue.  Getting  rid  of  it  is  the  body’s  way  of decreasing energy expenditure.

It’s   easy   for   your   body   to   use   muscle   for   energy.   This   process   is   known Gluconeogenesis converting  muscle  into  glucose  (that  is  pure  biochemistry).  This includes skeletal muscles, and internal organs, even your heart muscle!

Study  after  study  has  shown  that  very  low  calorie  diets  without  exercise  will  always cause 40 – 50% of the weight loss to come from lean tissue. Many diets, especially those that are low in carbohydrates, cause large losses in water weight.

Between the loss of water, glycogen and muscle, fully 75% of the weight you lose on such plans is not fat!

The initial weight loss on most diets is very deceiving, giving you only the illusion of . Even with exercise, if a diet is too restrictive, much of the weight loss will still be lean tissue, so

 

 

  #1 Fat Loss Gurus In The World is Use a small calorie deficit

To lose body fatyou must  be in negative  calorie  balance  (a  calorie  deficit).  You can create  a  calorie  deficit  by  increasing  activity,  by  decreasing  calories  or  with  a combination of both.

15-20%  is  the  recommended  starting  calorie  reduction  for  fat  loss. This  is considered  a  small  calorie  deficit  and  a  small  calorie  deficit  is  the  key  to  losing fat  while  maintaining  muscle.  i.e  To  lose  weight,  you  need  to  create  a  calorie deficit by reducing your calories slightly 15-20% below your “maintenance level” (or  keeping  your  calories  the  same  and  increasing  your  activity  above  your current level).

With  a  2100  calorie  maintenance  level,  20%  would  be  a  420  calorie  deficit, which  would  put  you  at  1680  calories  per  day  where  you  would  have  to  raise calories at regular intervals using the zig-zag method This will trick your body and prevent your metabolism from slowing down when you have a large calorie deficit

The first step in designing your personal fat loss plan is to calculate the total number of calories you burn up every day. This is known as your total daily energy expenditure (TDEE).   TDEE is also known as your “maintenance level,” because this is the level where your calorie deposits are exactly equal to your calorie withdrawals.

 

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TDEE is the total number of calories your body burns in 24 hours, including basal metabolic  rate  and  all  activities.   Once  you  know  your  maintenance  level,  you will have a reference point from which to start your program.

Typical calorie averages for men and women:

 For maintaining weight (TDEE):

Men(average): 2700-2900
Women(average):

 

 

 

For losing weight:

2000-2100
Men(average): 2200-2700
Women(average): 1400-1800

 

Six Factors influencing your daily calorie needs are; Basal Metabolic Rate (BMR), Activity Level, Weight, Lean Body Mass (LBM) Age and Gender

 

  1. Very low calorie diets increase activity of fat-storing enzymes and decrease the activity of fat burning enzymes

The  chief  fat  storing  enzyme  is  called  Lipoprotein  Lipase  (LPL). When  you  drop  your calories too low, your body will produce more LPL and less fat burning enzymes.

In other words, when you don’t eat enough, your body changes its chemistry to make it easier to store fat in the future.

 

  1. Very low calorie diets decrease output of thyroid

The Thyroid gland is largely responsible for the regulation  of your basal metabolic rate  (the rate at which you burn calories at rest).   When your body senses a severe reduction in calories,  there is a  corresponding reduction in the  output of  active thyroid  hormone  (T3) and hence a decrease in your metabolic rate and fewer calories burned.

 

  1. Very Low calorie dieting increases the chance of rebound weight gain

 Almost everyone loses weight initially on a very low calorie diet, but it never takes long before the body adjusts itself and starts conserving energy. That ís when you hit a plateau.  Once you hit the plateau, it becomes much harder to keep losing weight even if your calories are extremely low.

This lack of continued results, combined with gnawing hunger pangs and insatiable craving, usually causes people to give up out of sheer frustration.   They go off their diet, the weight creeps back on and their body fat ends up back where they started only now they have less muscle and a slower metabolism.

With  a  slower  metabolism,  what  used  to  be  a  maintenance  level  now  becomes  a surplus, and the weight comes right back on. Most people gain back all the weight they lost and some gain back even more, leaving them fatter than when they started.

 

  1. Very low calorie diets increase appetite and cravings.

 When your body goes into starvation mode, this triggers increased appetite and cravings in an attempt to get you to eat more food.  The hunger and cravings can be so strong that you become ravenous. Itís virtually impossible stay on a diet when you are voraciously hungry and all you can think about is food. Few people have that much willpower.

 

  1. Very low calorie diets decrease your energy and work capacity

The first sign of under nutrition is the loss of energy and the inability to sustain prolonged physical work.  There is a direct relationship between calories consumed and the physical work a person can do.

 

Exercise

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To  lose  body fat, there must be a calorie deficit. However,  there’s  more  than  one  way  to  create  a  calorie  deficit. One  way  is  to  decrease  your  calorie  intake  from

food.  The other is to increase the amount of calories you burn though exercise.

Of  the  two  ways  to  create  a  calorie  deficit,  burning  the  calories  through  exercise  is the  superior  method.  This  is  because  large  calorie  deficits  cause  muscle  loss  and trigger the starvation response.

The most effective approach to fat loss is to eat more (keep the calorie reduction small) and let the exercise burn the fat. You don’t have to starve yourself  you just have to choose the right foods.

Perhaps they believe that eating more food and working out at the same time will cancel each other out.  Maybe they shy away from the hard work involved in exercise or they have a physical condition that makes them not to be involved in exercising

(the only exception).

Here are the reasons why exercise – not dieting – is the superior method of losing body fat:

 

  1. Exercise ñ aerobic and – raises your metabolic
  2. Exercise creates a caloric deficit without triggering the starvation
  3. Exercise is good for your Dieting is harmful to your health.
  4. Exercise, especially  weight  training,  signals  your  body  to  keep  your  muscle  and not  burn  it  for    Dieting  without  exercise  can  result  in  up  to  50%  of  the weight loss to come from lean body mass.
  5. Exercise increases fat-burning enzymes and
  6. Exercise increases  the  cells  sensitivity  to  insulin  so  that  carbohydrates  are burned for energy and stored as glycogen rather then being stored as

 

 

 Types of exercises

There are two classes of exercises;

  1. Aerobic exercise

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2.      Anaerobic exercise

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Never combine both fat and
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