Calories and Your Health But if your calorie intake dips too low, says Lummus, your body could go into starvation mode. "Your body will start to store fat because it thinks it is not going to get anything," says Lummus. "You will be at a point where your body is kind of at a standstill."
If you're like most people who want to lose weight, you want to lose it fast. So you may be tempted to make drastic changes in your diet to dramatically reduce the number of calories you consume. But what you may not know is that eating too few calories can actually backfire and sabotage your weight-loss efforts.
"It would make sense to stop eating [when you are trying to lose weight], but it actually works in the opposite way," says Kimberly Lummus, MS, RD, Texas Dietetic Association media representative and public relations coordinator at the Austin Dietetic Association in Austin, Texas.
Calories and Your Health
The most effective way to lose weight is to consume fewer calories than you expend, creating a calorie deficit. But if your calorie intake dips too low, says Lummus, your body could go into starvation mode. "Your body will start to store fat because it thinks it is not going to get anything," says Lummus. "You will be at a point where your body is kind of at a standstill."
Lummus says that when your body goes into starvation mode, your metabolism slows to a crawl, burning calories as slowly as possible to conserve its energy stores. This is why people who cut their calories too much may reach a plateau and stop losing weight.
Eating too few calories can be the start of a vicious cycle that causes diet distress. When you cut your calories so low that your metabolism slows and you stop losing weight, you probably will become frustrated that your efforts are not paying off. This can lead you to overeat and ultimately gain weight.
"It is so hard to sustain cutting calories and eating too little. What typically happens is that the person will go in the opposite direction; they will just become too hungry and go into a binging mode," says Lummus. "Because you are getting frustrated by not seeing any weight loss, you just sort of throw in the towel."
In addition to sabotaging your weight-loss efforts, eating too few calories can also harm your health. When your body goes into starvation mode, you are at increased risk for the following:
Abnormally low blood pressure and slow heart rate
Heart rhythm abnormalities
Electrolyte imbalances, especially potassium deficiency
Gallstones
Hair loss
Brittle fingernails
Loss of menstrual periods in women
Soft hair growth over entire body
Dizziness
Trouble concentrating
Anemia
Swelling in your joints
Brittle bones
Depression
Coming to Terms With Calories
Remember that calories are not your enemy. They are a vital part of a healthy and energetic life. "Your body needs a certain amount of calories just to sustain proper function," says Lummus. This is why fad diets that force you to cut out too many calories leave you feeling lethargic, shaky, and ready to give up.
Instead of opting for a fad diet, find a reasonable eating and exercise plan that allows you to lose one-half to two pounds per week. There is evidence that people who lose weight at this rate — by making better nutrition choices, eating smaller portion sizes, and exercising — also have the best chance of keeping it off. Make a plan to adopt new healthful habits that you will be able to stick to indefinitely, and always allow yourself a little wiggle room for special occasions.
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Burn more calories than you eat or drink. Eat more veggies, fruits, whole grains, fish, beans, and low-fat or fat-free dairy; and keep meat and poultry lean. Limit empty calories, like sugars and foods with little or no nutritional value. Avoid fad diets because the results don't last.
Keeping a healthy weight is a worthwhile goal at any age. As you get older, it can get trickier.
You might not be burning calories like you did when you were younger, but you can still take off extra pounds.
The golden rules of weight loss still apply:
Burn more calories than you eat or drink.
Eat more veggies, fruits, whole grains, fish, beans, and low-fat or fat-free dairy; and keep meat and poultry lean.
Limit empty calories, like sugars and foods with little or no nutritional value.
Avoid fad diets because the results don't last.
There are some other things you need to do if you're over 60 and want to lose weight.
1. Stay Strong
You lose muscle mass as you age. Offset that by doing strength training. You can use weight machines at a gym, lighter weights you hold in your hands, or your own body weight for resistance like in yoga or Pilates. Keeping your muscle mass is key to burning more calories, says Joanna Li, RD, a nutritionist at Foodtrainers in New York.
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