To lose weight, we know that a calorie deficit is required. The problem is, while this technique might seem effective in the short term, it doesn’t work over the long term.
Why you should be wary of implementing a calorie deficit
A calorie deficit is often confused with or implemented as a diet. Unfortunately, the harmful effects are significant.
In reality, even with the help of a nutritionist or dietician, it’s very common for the prescribed diet to be too restrictive and closed off to the human factors of each individual.
Generally speaking, there are directives in terms of quantities that are difficult to comply with, and there’s often a list of forbidden foods.
Additionally, over the long term, a reduced caloric intake is hazardous because it slows down the metabolism, and a low metabolism is far from ideal when it comes to losing weight.
To better understand, please read this article: Dieting is a bad idea
Nevertheless, it’s still possible to go on a diet, but only in the short term. This is referred to as a fat-reduction program, and it’s for a specific purpose (often in the context of competition).
Did you know?
Diets don’t just make you lose fat. You lose a lot of water, some fat, and also muscle.
To lose weight, you must put your health first and move away from various types of diets.
Eating well is not a factor in weight gain. In fact, it’s quite the opposite.
How to “eat well” when you want to lose weight
First, forget about restrictions. Eat according to your appetite. Get rid of self-imposed rules and restrictions and listen to your body’s needs.
Lack of control when it comes to food can be frightening, but once you’ve had all the things you’re missing, you won’t crave them as much because you’ll have satisfied a deficit.
Note: If, in a panic, you revert to restriction, remember that you’re still stuck in a “restrict and binge” mentality.
The second thing to do is serve yourself well-balanced meals which include protein, carbohydrates, fat, vitamins and minerals at each meal.
For a balance of nutrients, you can use your hand to help you approximate your proportions. The article, Re-learning how to eat without counting calories, explains this all to you.
However, if you need more cheese, starch, vegetables or anything else, don’t hesitate. The goals is to assemble a well-balanced plate that’s adequately nutritious.
And finally, don’t underestimate food. It plays a big role in your physical health.
Avoid highly processed foods as much as possible. To do so, relearn to cook for yourself using raw, fresh and seasonal foods. Not only are they healthy, they also contain all the necessary nutrients and micronutrients for your metabolism.
Read the article: What Should You Eat to Lose Weight?
Download the NutriCoach application for healthy recipe ideas that won’t leave you feeling deprived!
So, not dieting will make you lose weight?
Eating more (and better) food may cause you to gain two or three kilos. But this is a good thing; your metabolism will reboot itself and get ready to burn calories. Don’t fall back into deprivation. This will derail the process. Your body will start burning calories “effortlessly” as soon as your lifestyle is optimized to do so. This includes regular physical activity, restorative sleep, a balanced diet, less stress, etc. Generally, one thing leads to another; it’s a virtuous circle.
Note: Weight loss may be delayed. This happens when the metabolism is damaged due to repeated dieting. Be patient! Metabolic recovery is a long process that can take up to an entire year.
Here’s an article which may interest you as an aside: 8 effective exercises for weight loss