Weight Loss Tip - Don't Reduce Your Calories Too Much, it Can Slow Fat Loss

Weight Loss Tip - Don't Reduce Your Calories Too Much, it Can Slow Fat Loss

I used to think that I should eat as little as possible and reduce my calories as much as possible in order to lose weight. It is true that you need to create a caloric deficit where the number of calories you take in is less than the number you use, causing your body to burn fat for energy. But there is a danger of eating too few calories.

What's the danger? Well, when you restrict your calorie intake too drastically, your body's starvation response kicks in and your metabolism slows. This causes you to lose fat at a slower rate. Obviously, this is the opposite of what you want.

Less well-known, perhaps, is the hormonal response that occurs when you restrict your calories. There is a hormone called leptin that controls many metabolic processes in the body and is therefore involved in fat loss. The more leptin you have, the faster you lose fat. And when you reduce your calorie intake during a diet, your leptin levels drop, slowing your fat loss.

So what should you do? What's the best way to diet to lose weight?

Well, the key is to keep your leptin levels high. You can do this by not reducing your calories too much, and instead creating only a modest calorie deficit in your diet. The majority of your energy deficit should be created by exercise.

How modest should that calorie deficit be? Well there are no absolute guidelines, but aiming for 200-300 calories below what you need to maintain your weight is a decent rule of thumb. In addition, you should note that it is advisable that women not eat less than 1200 calories per day, and men not eat less than 1600 calories per day.

There's even more you need to know about how hormones affect weight loss. There are three other hormones that impact whether or not you lose weight and even where you store fat on your body: estrogen, insulin, and cortisol. They are key to losing fat, especially if you are trying to get rid of those last 5, 10, or 15 pounds. The good news is there are exercises you can do to target these fat-related hormones. They are very specific types of training that you need to do in a particular way to get the desired effect.

Luckily, there's a great program out there that incorporates all of this information, and has all of the guidance that you need. It explains a lot more about how hormones affect weight loss. It helps you to calculate how many calories you should aim to consume to maintain a modest deficit. In addition, it gives a clear, easy-to-follow schedule of exercises that target specific fat-related hormones. I haven't found anything else like this out there.