{"id":14646,"date":"2017-09-19T09:46:43","date_gmt":"2017-09-19T13:46:43","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=14646"},"modified":"2017-10-02T12:57:30","modified_gmt":"2017-10-02T16:57:30","slug":"eating-too-few-calories","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/eating-too-few-calories\/","title":{"rendered":"Weight-Loss Efforts Failing? You Might Not Be Eating <em>Enough<\/em>"},"content":{"rendered":"<p>You\u2019ve heard it a million times before: Weight loss comes down to the simple equation of \u2018calories in versus calories out.\u2019 Burn more calories than you take in\u2014usually by eating less and working out more\u2014and watch the pounds melt off, right?<\/p>\n<p>\u201cIn theory, if you consume fewer calories than you expend, you should lose weight; and if you do the opposite, you should gain weight\u201d says David Greuner M.D., of <a href=\"http:\/\/www.nycsurgical.net\/\" target=\"_blank\" rel=\"noopener\">NYC Surgical Associates<\/a>.\u00a0Many people, though, make a calorie-cutting mistake that actually sabotages their weight loss\u2014and that\u2019s restricting calories <em>too<\/em> much.<\/p>\n<h2><strong>Why Eating Fewer Calories Doesn\u2019t Mean Shedding More Pounds<br \/>\n<\/strong><\/h2>\n<p>We all have a unique <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/01\/17\/metabolism-myths\/\" target=\"_blank\" rel=\"noopener\">metabolic rate<\/a> (the number of calories our bodies need throughout the day), which is influenced by factors like gender, age, activity level, and muscle mass.<\/p>\n<p>\u201cThe higher your metabolic rate, the more calories you\u2019re burning,\u201d says Leah Kaufman, M.S., R.D.N., dietitian for NYU Langone Health\u2019s <a href=\"http:\/\/nyulangone.org\/locations\/weight-management-program\" target=\"_blank\" rel=\"noopener\">weight management program<\/a>. (Even when you\u2019re doing nothing!) When you restrict calories consistently, though, your metabolic rate drops\u2014and the more drastic the calorie restriction, the more drastic the metabolic spiral, she says.<\/p>\n<p>This incredibly frustrating cause-and-effect actually stems from our caveman days, says <a href=\"https:\/\/med.uth.edu\/familymedicine\/faculty\/deepa-a-iyengar\/\" target=\"_blank\" rel=\"noopener\">Deepa Iyengar, M.D.<\/a>, associate professor at the McGovern Medical School at The University of Texas Health Science Center at Houston. Basically, when you don\u2019t eat enough, your brain thinks you\u2019re starving, and your body holds onto every calorie it\u2019s given, she says. (This came in handy when our cavemen ancestors couldn\u2019t hunt or gather enough food.) Your metabolism slows down to a sluggish rate, and even though you\u2019re trying to lose weight, your results screech to a halt. You may even start to break down muscle for fuel.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/01\/17\/metabolism-myths\/\" target=\"_blank\" rel=\"noopener\"><strong>5 Myths About Your Metabolism\u2014Busted<\/strong><\/a><\/p>\n<p>And if your extreme calorie-cutting is also paired with lots of intense exercise, you put yourself at risk for a scary condition called <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/08\/17\/rhabdomyolysis-symptoms\/\" target=\"_blank\" rel=\"noopener\">rhabdomyolysis<\/a>, in which your muscle breaks down so rapidly that you\u2019re left with severe muscle pain, weakness, vomiting and confusion, and potential kidney failure, says Greuner.<\/p>\n<h2><strong>How to Tell if You\u2019re Cutting Too Many Calories<\/strong><strong><br \/>\n<\/strong><\/h2>\n<p>As great as losing a few pounds sounds, going in to \u2018starvation mode\u2019 or risking your health isn\u2019t so hot. If you\u2019re going too far with calorie-slashing, the first signs you\u2019ll notice are low energy, headaches, and fatigue, says Kaufman. Your mood may also take a hit, so you may feel irritable or depressed, or have trouble concentrating, adds Greuner.<\/p>\n<p>And, of course, you\u2019ll probably feel hungry all the dang time, because your calorie shortage causes your body to release hormones like <em>ghrelin<\/em>, which signal to the brain that you need some nourishment, pronto.<\/p>\n<p>You can start to experience these symptoms as soon as you cut anything more than 500 calories per day, Iyengar says. But if your caloric intake dips below 1,000 calories a day, you enter into a real danger zone and risk damaging organs like your heart and kidneys, she adds.<\/p>\n<h2><strong>Get Your Calories Back in the Safe Zone<br \/>\n<\/strong><\/h2>\n<p>Understanding the base number of calories your body needs to function (even if you lie in bed all day) can help you quit your extreme calorie-cutting ways. A qualified health professional can help you calculate your exact minimum needs with a <a href=\"http:\/\/korr.com\/products\/medical-metabolic-rate-analysis-system\/\" target=\"_blank\" rel=\"noopener\">machine<\/a> that measures your <a href=\"http:\/\/hyperphysics.phy-astr.gsu.edu\/hbase\/Biology\/metab.html\" target=\"_blank\" rel=\"noopener\">oxygen consumption<\/a>, which indicates your metabolic rate, says Kaufman.<\/p>\n<p>Otherwise, you can use an online calculator from a medical or health organization (<a href=\"http:\/\/www.myfitnesspal.com\/tools\/bmr-calculator\" target=\"_blank\" rel=\"noopener\">MyFitnessPal<\/a> has an easy and free one) to estimate your daily calorie needs. Just keep in mind that this is the <em>base<\/em> number of calories your body needs to stay alive and do nothing else\u2014not how many you should eat to lose weight. You\u2019ll need additional calories to fuel daily activities and exercise. (A dietitian or doc can help you figure out the exact number.)<\/p>\n<p>Men generally need more calories than women because they have more muscle mass, and therefore higher metabolisms, says Iyengar. Active men under age 55 who exercise for about 45 minutes four times a week should start with a baseline of 2,500 calories per day, while active women under 55 should start out at 2,000, she recommends. From there, if you want to lose weight (at about one pound per week) you can reduce your daily consumption by up to 500 calories, but not more than that, says Kaufman. Keep a food journal or use a food-tracking app to make sure you\u2019re getting what you need, she suggests.<\/p>\n<p>Taking this more moderate approach will help you lose weight safely\u2014and sustain it. \u201cYou cannot survive on 800 calories a day for the rest of your life. It\u2019s just not possible.\u201d Getting enough calories will keep your body nourished so that you feel strong (instead of totally drained) when you exercise\u2014which is a key piece of any sustainable weight-loss plan, says Greuner.<\/p>\n<p>And one final tip for the road: When you\u2019re in a (healthy) calorie deficit, it\u2019s also important to consume enough <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-8ea\" target=\"_blank\" rel=\"noopener\">protein<\/a> to support your muscles and eat a variety of fruits and vegetables to ensure you\u2019re getting all of the <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins\/N-87w\" target=\"_blank\" rel=\"noopener\">vitamins<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/minerals\/N-8dk\" target=\"_blank\" rel=\"noopener\">minerals<\/a> you need, says Kaufman.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/N-87v\" target=\"_blank\" rel=\"noopener\"><strong>Shop multivitamins and minerals to make sure your nutritional bases are covered.<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019ve heard it a million times before: Weight loss comes down to the simple equation of \u2018calories in versus calories out.\u2019 Burn more calories than you take in\u2014usually by eating less and working out more\u2014and watch the pounds melt off, right? \u201cIn theory, if you consume fewer calories than you expend, you should lose weight;<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/eating-too-few-calories\/\">Read More <span class=\"screen-reader-text\">Weight-Loss Efforts Failing? You Might Not Be Eating Enough<\/span><\/a><\/p>\n","protected":false},"author":115,"featured_media":14648,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,10],"tags":[270,611,44,372,302,149,155,193],"class_list":["post-14646","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-weight-loss","tag-body-fat","tag-caloric-deficit","tag-calories","tag-fatigue","tag-healthy-diet","tag-lose-weight","tag-macronutrients","tag-protein"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Weight-Loss Efforts Failing? 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