[Be careful] Is it not possible to lose weight just by restricting calories?Why you tend to rebound and how to lose weight in a healthy and sustainable way

[Be careful] Is it not possible to lose weight just by restricting calories?Why you tend to rebound and how to lose weight in a healthy and sustainable way

"To lose weight, all you have to do is cut down on calories."

With this in mind, are you doing extreme calorie restriction?

It is true that if your calorie intake is less than your calorie expenditure, you will lose weight.However, extreme calorie restriction poses the risk that even if you temporarily lose weight, you may be more likely to gain it back and your health may be compromised.

The geefee team has also tried and failed in the past with excessive calorie restriction in order to lose weight in a short period of time.From that experience, we have come to believe that not only the ``quantity of calories'' but also the ``quality of calories'' is important.

In this article, we will explain, based on our experience, why extreme calorie restriction can lead to rebound, and how to lose weight in a healthy and sustainable manner.

Why extreme calorie restriction can lead to rebound

1. Decreased basal metabolism (BMR)

When you severely restrict your diet, your body slows down its metabolism in preparation for "starvation."Studies have also reported cases where short-term calorie restriction lowers metabolic rate, and Rose The study by baum and Leibel et al. points to this "reduced adaptive thermogenesis."Even when we have tried short-term diets, we have experienced that it was easy to regain weight when we went back to eating.

2. Negative effects on muscles and bones, hormonal disturbances

A calorie deficit leads to a decrease in muscle mass, and when you lose muscle, your basal metabolism further decreases.It has also been pointed out that long-term calorie restriction can lead to a decline in female and male hormones, leading to a decrease in bone density.Bones and muscles are directly linked to a "tight" appearance, so it is difficult to achieve a "beautiful way to lose weight" simply by losing weight.

3. Risk of immunity and nutritional deficiencies

If you reduce your diet based solely on calories, you will easily become deficient in vitamins, minerals, and high-quality fats.This can lead to a weakened immune system, skin and hair problems, and fatigue.In particular, if you limit your calorie intake by focusing on processed foods, you won't feel satisfied and your mental stress will likely increase.

4. Rebound and its impact on mental health

If you stop restricting your diet when your metabolism has slowed down, , your weight will not only return to normal but also gain more easily.In addition, extreme restrictions can create food anxiety and feelings of guilt, hindering long-term improvement in eating habits.We too have had the experience of repeating "short-term diets" and being frustrated, and realized the importance of sustainable and easy methods.

So, how can you lose weight in a healthy way that is difficult to rebound?Practical alternatives

The key is to protect your muscles while increasing the quality of your calories.We will introduce a specific method.

• Prioritize protein:Aim for 20-30g of protein per meal to protect your muscles and increase your sense of fullness.Use protein, soybeans, fish, meat, and eggs.
• Control the quality and quantity of carbohydrates:Focus on low GI carbohydrates such as whole grains, vegetables, and fruits rather than refined carbohydrates.It was easier for us to continue eating if we were conscious of the type and amount of carbohydrates rather than counting calories.
• Incorporate strength training:Resistance training 2-3 times a week - maintain and increase muscle mass and protect basal metabolism.
• Avoid processed foods and choose nutrient-dense foods:Even the same calories provide different levels of satisfaction and nutrition.Be proactive about vegetables, high-quality fats, and fermented foods.
• Avoid unreasonable fasting and extreme cuts:A short-term extreme calorie deficit will lead to a slowing of your metabolism.A little adjustment of calorie intake and making it a habit will last for a long time.
• Sleep and stress management:Prioritize sleep, as it has a big impact on hormone balance and appetite.
• Consult an expert:If you have any pre-existing conditions or special circumstances, please consult your doctor or registered dietitian.

summary

Calorie restriction is theoretically effective, but when carried out to the extreme, it tends to lead to problems such as a decrease in basal metabolism, loss of muscle and bone, hormonal and immune disturbances, and rebound.By focusing on ``what to eat'' and ``which nutrients to prioritize,'' we can continue eating without strain. I felt that I could build a body that I could do.Eating plenty of protein, choosing high-quality carbohydrates, and incorporating muscle training are the shortcuts to becoming beautiful and healthy.Instead of relying on extreme calorie restriction, gradually create long-term habits.

Disclaimer: The information in this article is for general informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional before making any health-related decisions.