Why You Should Be Eating More, Not Less
By Lizzie Streit, MS, RDN, LD
The ubiquitous adage, “eat less, move more,” has been recommended in every corner of the weight loss industry for years. So, it may come as a surprise that such a well-known piece of advice deserves some reexamination.
Eating more, not less, can actually help some people shed those unwanted pounds. The key is knowing when your calorie intake is hindering your weight loss efforts and what to change.
This article explains the benefits of eating enough calories and how to get there. If you need help putting these tips into practice, our healthy diet meal delivery is a great option!
Eating Enough to Lose Weight
Weight loss occurs when the calories you burn exceed the calories you get from food. However, drastically cutting calories may prevent the very goal you’re trying to accomplish.
When you don’t get enough energy from food, your body undergoes changes to metabolism, hormones, and muscle mass. For example, calorie restriction has been shown to reduce metabolic rate, or the amount of energy you burn at rest. This happens because the body considers drastic energy reduction a form of starvation, therefore conserving energy resources.
Restricting calories by too much for too long can lead to lasting changes to metabolic rate. This is one reason why you may find it more difficult to lose weight if you have a history of dieting.
Not eating enough while trying to lose weight may also result in loss of muscle mass, which often leads to further reductions in metabolic rate. Since muscle plays a vital role in blood sugar regulation, loss of muscle mass may also worsen blood sugar outcomes. In other words, you want to keep the muscle you have if you’re trying to lose weight!
Warning Signs of Not Eating Enough
It’s difficult to figure out if you’re restricting calories too much. After all, cutting energy intake to a certain degree is necessary for weight loss.
However, there are some warning signs you may experience if you overdo it, such as:
Feeling hungry all the time
Feeling tired all the time
Getting sick more often
Having symptoms of slowed digestion, such as constipation or bloating
Feeling irritable
How to Eat the Right Amount
If you want to make sure you’re eating enough calories, focus first on having balanced meals with high-quality foods instead of getting caught up in counting calories. At each meal, your plate should include a lean protein, plenty of non-starchy vegetables, and a source of complex carbs like whole grains, fruit, beans, or starchy vegetables. Eat until you feel full, and snack on protein- and fiber-rich foods if needed.
Protein is an especially important nutrient when it comes to weight loss. Getting adequate protein will help you stay full between meals, reduce cravings, and maintain muscle mass. Eggs, chicken breasts, ground beef, beans, tofu, and Greek yogurt are all delicious options with protein.
In addition to healthy meals, be sure to engage in regular exercise that includes strength training. This will help you keep and build muscle, preventing the negative impacts that low muscle mass can have on weight loss efforts.
If you’re not making progress with weight loss, the tips in this article may be just what you need.
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