Good Lifestyle

So, you wantlosing weight. You have revised your diet. Punned your hours at the gym (or started going to the gym). Back Cut or evenRenounced alcohol. While it's all the steps in the right direction, there is a possibility that you took them too far.

Without advice on nutrition or surveillance, many people will dramatically reduce the calories consumed and dramatically increase the calories burned to lose weight quickly. Therefore, you could harm your long-term health of not eating enough, which ironically-no can also finish bystifle your weight loss Progress.

How can you say that you do not eat enough and what is enough, anyway?

How many calories do you need to eat one day?

Indeed, there is no strict and fast rule for how many calories a day is "dangerous", but there are some important guidelines to keep in mind: "The number of calories you should eat a day varies by person it is usually based on. your BMR or the energy (calories) necessary for your body to perform normal systemic functions such as nerve signaling or breathing, "says Sade Meeks, MS, RDFreedom Foods Dietitian.

For this point,Laura Acosta, Ms, rdn, ldn, dietitian and lecturer at the Dietetics University of Florida, develops, "conventional wisdom is that the average woman should not eat less than 1200 calories a day and the middle man should not Eat less than 1500 ".

"These levels, however, probably create a caloric deficit, so they are not really" sustainable "she adds. Which means that the maintenance of a 1200 long-term calorie system will not just be possible.

How to determine how many calories is enough to eat one day.

"Some dietitians use someone's BMR formulas with a long activity factor calculating to estimate calorie requirements," says ACOSTA.

Acosta adds that there is another approach that does not rest on calories: "Without all fancy calculations, many people also practice intuitive diet, which involves a more connected approach to listening and obedience At the hunger of your body and plenitude indices. »

The safe quantity of calories a day to reduce weight loss.

"As a general rule, it is recommended to reduce the daily caloric intake of 500 calories to promote weight loss, but this rule would not be applicable to a person who is already insufficient" Acosta tells us.

If in doubt,Talk to your doctor or nutritionist To help you calculate a caloric range that is ideal for you. Meeks shares how a very small caloric intake canSlow down your metabolism, Promote muscle loss, and discard your damaged hormones. But trying to get with so few calories can also manifest in others not so good manners. Exhaustion? To verify. Crazy pointed out? You Betcha.

Below, check out all the signs before runners of you are not enough to eat and it is sabotaged your health.

Fatigue will inevitably be put when you consume too few calories. "You will feel tired and slow, and the execution of everyday activities you will feel more difficult. A lack of energy can be particularly visible during workouts, "says Acosta. Note: Try you can, no amount of caffeine will replace theNatural energizing prowess of certain foods and stick to a healthy and balanced diet.

"When you cut the calories, your body naturally adapts to having a slower metabolism because the energy needed to digest and metabolisation of foods now decreases that the food is limited," explains Meeks. And all this may seem like a good thing that your body will adapt to consume fewer calories, Meeks tells us that you could actually be harmful to your long-term health with this technique. "Research shows that the continuous food restriction can lead to a slow-prolonged metabolism even after the end of the plan. This could explain why much restrictive,yo-yo diet people resume weight fast. "

RELATED: Learn toDeposit your metabolism and lose weight in the intelligent way.

Forget all these gains at the gym if you have significantly reduced your daily calories. "Without enough protein for feeding or maintaining the muscles, one can also undergo a muscle loss. The loss of muscle disruption the metabolic rate, which makes it slower. Simply said, less muscle is equivalent to a slower metabolism. In some extreme, prolonged cases, calories of body restrictive diets can also launch in "Famine" mode. This is your metabolism slows down the bodies and holds on grease reserves instead of burning them for energy, "says Meeks.

But really, however. zits,acne, Thinning hair, nails that break easily, are part of the game when you are not getting the number of calories for your body. "Your skin, hair, nails and / or eyes [will] look dull or brittle," When you are not getting enough calories, explains Dr. Keith Kantor, Chief Executive OfficerAPPOINTED, Which holds a doctorate in nutrition sciences and a doctorate in naturopathic medicine. "We also need a certain amount of micronutrients that are [en] vitamins and minerals to maintain our body and live cells more and more, when we have nutrient deficiency our eyes are blurred and our hair is shining not that much. »

For women, so aunt flow leaves the building for a few months, pay attention to your diet. "The absence of a menstrual cycle for three consecutive months or more, also known as secondary amenorrhea, which is often a common sign that the body does not receive enough calories to support the basic metabolic needs and needs of A training session routine ", advises Rachel very well, MS, RDN, professional dietitist and owner ofPeak nutrition A Nutrition Consulting Corporation in New York.

Trust us when we say you do not want to arrive at this state. "Several studies have also demonstrated that restrictive regimes can increase the rate of cortisol. Cortisol is commonly called "stress hormone" or "survival hormone" and is usually associated with weight gain, "comments Meeks. "When cortisol levels are high, it can disrupt your hormonal balance. For example, high cortisol is associated with a decrease in thyroid hormones. Reduced thyroid hormones leads to a slower metabolism. »

Struggling at the gym? Listen: "Another sign of caloric deficiency is the incapacity to pass through a realistic workout: in particular, when the body receives carbohydrates too little, it often turns to other sources of energy like Muscles and fat, "said Fine. "Although it may seem appetizingcut carbohydrates As a way to promote fat burning, this can lead to physical performance with impaired faculties. Not only does muscle degradation occur, but carbohydrates are more source of body fuel, which makes them ideal for high-intensity exercise times ".

Also known as glucose in the blood, this condition could also mean there is another underlying health problem so be sure to consult a doctor. "In some cases, can lead to insufficient consumption of sugar in the blood. The symptoms of hypoglycemia or hypoglycemia (blood glucose level <70 mg / dl) include fatigue, tremors, irritability, and hunger, "says Meeks.

Even if you can not identify exactly why your body does not know feel good, you intuitively things are just not as usual. Pay attention to subtle and obvious clues as well: "We have to feel good every day, full of energy and able to easily complete our daily activities without much struggle if you feel weak, or have.brain fog, depression,Using the toilets less oftenAnd your energy feels weak, you may suffer from a nutrient deficiency and / or a hormonal imbalance very probably a result of too few calories "explains Dr. Kantor. Our metabolism can slow down when it is not properly powered; The consumption [the] amount of optimal nutrients will promote a healthy metabolism that goes hand in hand with energy and improvement of neurological function ".

The smell of a croissant is enough to derail your day. Your mind is a regular flow of fries. You end up fantasizing on dinner. "Often, I find new customers come first to see me with the complaint they 'can not stop thinking about food" Obsessively thought and food craving (either in general or specifically like craving carbohydrates) could be a sign that you are not getting enough calories [], "Fine Notes.

Cough, cough, let's hear? Runny nose? On the cold center here, ladies and gentlemen. "Ourthe immune system needs enough macronutrient From carbohydrates, protein and fat to repair muscles and replenish them from daily metabolic strains of activity, "says Dr.Kantor. "And we can more often sick because our immune system is not strong enough to combat common diseases."

"Caloric restrictive regimes are therefore also restrictive nutrient regimes. This can take up fire of potential nutrient deficiency, but also bogue deficiencies, or intestinal dysbiosis, "offers fingers. "The intestinal dysbiosis is characterized by an imbalance of good gut bugs (probiotics) in the intestine. When we do not feed our body the necessary nutrients, we do not feed our gut bugs the prebiotic fibers that support our health." For more on how to heal and feed your microbiome, discover how important intestinal health is your overall health.