Weight loss, it's often said, is all about calories in, calories out, and burning more than you take in—except when it's not. Eat too many calories, and you'll gain weight. But eat too few calories, the theory goes, and your body will enter what's commonly referred to as "starvation mode," where your metabolism stops burning calories and instead converts everything you eat to fat in preparation for a famine.
Fast or Slow
Given the choice of losing weight fast or slow, I think we would all opt for fast. When the decision is made, we want it done yesterday! But quick weight loss from cutting calories too drastically comes with a price.
For starters, cutting calories too much is very difficult to maintain. The feeling of unendurable hunger while you try to lose weight is an invitation to cheat. Then it's easy to give up and just decide, "I'm one of those people who just can't lose weight."
What is the rule for healthy, safe weight loss? In general dropping 1-2 pounds per week is safe. The first week one might see a bit more, and this is normal, simply because of the loss of extra fluid during that first week.
Losing weight at a safe rate means you should create a deficit of 500 calories per day, to lose 1 pound per week or 1000 calories per day to lose 2 pounds per week. This is accomplished by reducing your normal calorie intake and increasing the calories you burn through exercise. So if you plan to drop about 300 calories daily, then begin some form of exercise to burn an additional 200 calories and you will safely lose that 1 pound.
As an example, if you typically eat about 1700 calories and drop that to about 1400 plus the added exercise burning 300 calories, you'll reach your goal of 1 pound per week. But please remember this, calories provide your body with the nutrition it needs to function properly. Dropping below 1200 calories daily will make it hard to meet your body's nutrient needs. In some cases it might be necessary to increase your activity level and also accept that it may take a bit longer to reach your specific goal.
The Reasons
Physical Energy - Your muscles need the fuel they get from eating the right amount and type of calories. Cutting calories too much can drain the energy you need to remain physically active. Being physically active is important for overall health and to help you meet and maintain your target weight goal.
Mental Energy - Your brain needs the energy provided by eating enough good calories. Cutting down too much can leave you tired and unfocused, which in turn can lead to sugar cravings. Feeling tired can also lead to excesses in caffeine which could disturb your sleep patterns.
Loss of Muscle Mass - Your body needs proper protein to build and maintain muscle mass. Not getting enough calories, the protein you do eat might get burned for fuel rather than supporting the necessary body functions.
Nutrient Needs - Your body has daily nutrient needs in the form of vitamins, minerals, carbs, protein and healthy fats. This makes it necessary when cutting back on calories that they are nutrient dense calories.
Long-Term Healthy Eating Habits - The habits you establish while losing weight need to be healthy habits to ensure that you are able to maintain your weight goal in the future. Cutting back too much to lose those pounds fast is only a short-term fix and may not result in a long-term healthy life-style, nor a long-term healthy weight.
"Take care of your body. It's the only place you have to live." - Jim Rohn
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