Can Lose Weight By Not Eating

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Can Lose Weight By Not Eating

 Why isn't It a Good Idea to Starve Yourself to Lose Weight?

You've probably heard "calories in versus calories out" as the only way to lose weight if you listen to the many fitness gurus online. While the adage has some truth to it, it falls short of fully explaining the healthiest and most effective methods for achieving long-term weight loss.

As a result, many people have turned to calorie deprivation, which can be extremely harmful to one's health. In this article, you'll learn why starvation isn't a good weight-loss strategy and how to replace it with healthier options.

What's the difference between intermittent fasting and starvation?

If you're unfamiliar with the term, you might mistake intermittent fasting for starvation. Intermittent fasting, when done correctly, can be a healthy and long-term practice.

Intermittent fasting is a type of eating that alternates between periods of “eating” and  fasting. The most common form, for example, is 16:8, which includes an 8-hour eating window and 16 hours of fasting. While intermittent fasting can aid weight loss, the goal is not to restrict calories excessively. Instead, you simply eat your normal daily calories or a small calorie deficit over a shorter period of time each day.

On the other hand, starvation is usually defined as going without food for an extended period of time or eating significantly less than your body's daily calorie needs. This results in a large calorie deficit in your body, which will lead to unsustainable weight loss.

A very low calorie diet is defined by nutritionists as consuming 450–800 calories per day or less, which isn't healthy or sustainable in the long run. As a result, depriving your body of calories may result in a variety of health problems and is not recommended.

What happens to your body if you go hungry?

To lose weight, your body must be in a calorie deficit, which means burning more calories through exercise while eating fewer calories. A larger calorie deficit, on the other hand, does not always imply that you will lose weight and keep it off.

Though you may lose a significant amount of weight at first, you may find it difficult to maintain this weight loss in the long run. Even worse, if you starve yourself, your body's survival mechanisms may adapt to extreme calorie shortages. This may, in the first place, obstruct your intended weight loss plan.

The rate of your metabolism slows.

Your body begins to use fat stores as a primary energy source and muscle and skeletal tissue as secondary energy sources during long-term calorie restriction.

Adaptive thermogenesis reduces your resting metabolic rate (RMR) over time as a result of calorie restriction (metabolic adaptation). In order to conserve as much energy as possible, your body becomes less effective at burning calories.

This was demonstrated in a groundbreaking study involving 14 contestants from "The Biggest Loser." Participants lost an average of 129 pounds (58.3 kg) over the course of the 30-week show, and their RMR dropped from 2,607 to 1,996 calories per day.

Despite the fact that they gained an average of 90 pounds (41 kg), their average RMR remained low (1,903 calories per day). These findings indicate that they would have to consume fewer calories and expend more calories to maintain their weight, making weight loss more difficult to maintain.

However, new research suggests that metabolic adaptation fades once you're no longer in a calorie deficit. Most weight regain is thought to be due to excessive calorie intake, which could be due to increased hunger and a feeling of “liberation” from calorie restriction.

Furthermore, a slowed metabolic rate may cause you to become fatigued more quickly. This is a protective mechanism that your body uses to keep you from using too much energy. To encourage you to eat, your body increases the release of hunger hormones.

In the end, your body will work hard to prevent further weight loss by slowing your metabolism, especially if you've been fasting for a long time.

Your body is less efficient.

Your body may begin to prioritize essential bodily functions like breathing and heart rate while slowing down nonessential bodily processes like:

  • Hair and nail development It's possible that your hair and nails will become brittle.
  • Immunity. It's possible that your immune system will have a more difficult time fighting infection and illness.
  • Regulating hunger and digestion. You might have unexplained or increased hunger, bloating, or stomach discomfort.
  • Reproductive health is important. It's possible that your menstrual cycle will change or stop.
  • Skin health is important. You may experience wound healing that is improper or delayed, as well as premature aging.
  • Bone health is important. It's possible that your bones will deteriorate.

Hunger causes your body to enter an unhealthy state that it desperately wants to escape. Though you may lose weight quickly at first, your body requires enough calories to function properly and will work hard to quickly restore your weight and health.

It could be harmful to your mental health.

Starvation and other harmful dieting behaviors can have a negative impact on one's mental health. Starvation dieting can lead to disordered eating behaviors such as food restriction, fear of food choices, a negative relationship with food, excessive exercising, and an obsession with body weight and size.

Prolonged starvation can lead to an eating disorder like anorexia nervosa, bulimia nervosa, or binge-eating disorder in severe cases.

Tips for a healthy weight loss

Rather than jeopardizing your health in the name of weight loss, you should focus on developing healthy, long-term habits. Here are some scientifically proven methods for losing weight and keeping it off:

  • Aim for a calorie deficit of only a few hundred calories. According to most studies, a 10–20 percent deficit is both sustainable and manageable. If your daily maintenance calories are 2,500 calories, aim for a 250–500 calorie deficit per day through a healthy diet and exercise.
  • Increase your level of physical activity. Aim for at least 200 minutes of strength training and cardiorespiratory exercise (running, walking, etc.) per week, or roughly 30 minutes per day.
  • Strength training should be a part of your daily routine. During weight loss, strength training helps to preserve and build muscle tissue. Increasing your muscle mass can help you burn more calories.
  • Limit your intake of processed foods. Make the majority of your meals from whole, minimally processed foods, which are typically lower in calories and higher in protein, fiber, and healthy fats, all of which help you feel full.
  • Increase your protein intake. During a calorie deficit, a high protein diet can aid in the preservation of muscle tissue.
  • Drink a lot of water. Sugary beverages, energy drinks, and specialty drinks, all of which are high in sugar and calories, should be avoided. Instead, drink plenty of water, flavored water, coffee, and tea.
  • Slow down. According to most studies, a healthy and sustainable weight loss rate is around 1–2 pounds (0.45–0.9 kg) per week. As a result, gradually introduce new healthy habits to aid in your weight loss efforts.

The best diets are those that are affordable, enjoyable, and long-lasting. Keep in mind that not all weight loss is beneficial. Concentrate on adopting healthy lifestyle habits that make you feel energized and enjoyable.

Last Word

It's not healthy or sustainable to starve yourself in the name of weight loss. While it may be tempting to go without food, your body will suffer as a result. Your body's metabolism may slow down, your body may not function properly, and your mental health may suffer as a result of prolonged starvation. Though you may lose weight at first, you will almost certainly gain it back.

Work with a health professional if you're having trouble establishing healthy eating habits or if you're noticing any concerning eating behaviors.

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