5 main myths when losing weight using the calorie counting method
Calorie counting and BJU (proteins, fats, carbohydrates) is one of the best methods of losing weight if you care not only about your figure, but also about your health. It is based on the calculation of the base metabolic rate. You will consume less food than your body requires, so it will use the necessary energy from fat cells.
Using the values of age, height, weight and physical activity, the individual daily caloric intake is calculated. All you need to lose weight is to shape your menu within this value. We wrote about how the daily calorie intake is calculated in the article: Calorie counting – where to start.
We remind you that by healthy and competent weight loss, we mean a deficit of no more than 20% of the base metabolism, taking into account physical activity. For example, for a girl with average parameters (30 years old, weight 70 kg, height 170 cm, non-intensive training 3 times a week), the norm will be 1550-1650 kcal.
Calorie counting myths and misconceptions
1. “The more I reduce the daily calorie intake, the faster I will lose weight.”
On the one hand, this statement is true. With a decrease in caloric intake by 30-40% (up to 1200-1300 kcal), you will lose weight faster, but .. only for the first time. Then the body will adjust to the new conditions, slow down the metabolism and reduce the rate of weight loss. No, you will continue to lose weight, but the rate of getting rid of excess fat will be about the same as with a calorie deficit of 20%. And if there is no difference, is it worth it to infringe on yourself more?
In addition, you should understand that eating a low-calorie diet greatly increases your risk of dieting. Constant restrictions on food are difficult to withstand, not only physically, but also psychologically. Accordingly, the more you reduce calorie intake, the higher the risk of eating disorders. Therefore, it is not recommended to reduce the deficit by more than 20% of the daily caloric intake. Regardless of how much you want to lose – 5 kg or 50 kg.
2. “I’m counting calories and eating in my corridor, but the weight has stopped dropping. Therefore, I need to reduce the calorie intake in order to continue to lose weight. “
The golden rule of weight loss when counting calories is never lower your daily calorie intake to lose weight. Firstly, if you froze at one figure for several days or even weeks, this does not mean at all that you are not continuing to lose weight. Perhaps it’s just that water has lingered in your body, and the fat, meanwhile, continues to go, but you cannot see this on the scales.
Secondly, if you reduce the calorie content at each stop of the weight, then you can eventually stay with the norm of 1000 kilocalories. Therefore, continue to eat with a deficit of 20% (no more!) And do nothing. Well, maximum, double-check your calculations.
But if you are still tormented by inaction, then you can increase the calorie corridor. Yes, you are not mistaken, to raise it. But you can increase the daily calorie intake by no more than 50-100 kcal. You will not gain the lost weight back, but accelerate your metabolism.
3. “If today I violated and ate more than the prescribed norm, then the next day it is necessary to arrange a fasting day.”
A fasting day is always stressful for the body, which leads to eating disorders. You should not practice fasting days without special need. In addition, it is again a negative factor for metabolism. If you have exceeded your calorie intake today, then reduce it the next day, but by no more than 200-300 kcal.
The body does not look at the daily deficit, but as a whole for several days in a row. For example, if you have a deficit today and a surplus tomorrow, then maintenance will come out in the end. However, this does not mean at all that you can eat according to the scheme: “Today I will starve, tomorrow I will eat well – and by the end of several days I will have a deficit.” If you experiment with the body and periodically underfeed it, then it will begin to accumulate fat “for a rainy day” even more actively with great pleasure.
Try to eat in a balanced way, without sudden jumps up and down relative to your calorie corridor. But if you’ve violated, don’t beat yourself up. Just keep eating within your daily calorie intake and don’t go on hunger strikes. You will definitely lose weight.
4. “I train hard so I don’t have to keep counting calories. They are all processed during class. “
One of the main misconceptions of trainees is that when doing fitness, you can forget about eating restrictions and not counting calories. Even the most intense workout will help you burn no more than 600 kcal per hour. This is a little more than 1 chocolate bar. If you do not control nutrition, then these 600 kcal are compensated very quickly during the day. Try to share for yourself: nutrition is weight loss, getting rid of excess fat; training is a quality of the body, fit.
Also, be careful not to double the calorie consumption of your workouts. For example, you spent 300 kcal during classes and keep in mind that you can eat these 300 kcal without harming your figure. But when calculating the daily calorie intake, you most likely already took into account the workouts when you multiplied by the coefficient of physical activity. Accordingly, your calorie corridor already suggests that you are exercising. This common mistake when counting calories can seriously hinder the process of losing weight.
5. “I managed to lose weight to the desired weight, now I can eat as before and not count calories.”
A sharp increase in the daily caloric intake always leads to weight gain. Suppose you ate in the range of 1700-1800 kcal for a long time. Your body has adapted to such a diet, so the “extra” energy will not have time to be processed and will be spent on building adipose tissue.
How can you avoid this? Increase the calorie intake gradually, no more than 50 kcal in 1-2 weeks. This will help the body adapt to new conditions and speed up metabolism. Of course, it will not work to infinitely increase the calorie intake without harming the figure. Most likely, you will stop at the figure of the daily calorie intake without taking into account the deficit. But the abandoned kilograms are guaranteed not to return to you.
If you are predisposed to being overweight, then you will have to monitor your diet throughout your life. Ways have not yet been invented to help maintain weight without food control. Therefore, it is better not to perceive proper nutrition as a separate short period in life, but to try to introduce it into your life on an ongoing basis.
Calorie counting is an effective, safe and affordable way to lose weight that will not harm your body. If you want not only to get rid of excess weight, but also to maintain your health, then it is better to forget about rigid diets. But you still have to control the food.