True or False: Dramatically Cutting Calories is Best for Weight Loss

Written by Branda Polk

Every day thousands of Americans find they are tired of being overweight and begin yet another diet to shed unwanted pounds. The diets range from taking diet pills (either over-the-counter or prescribed by a doctor) to milkshake diets, to all meat and cheese diets. Each diet plan varies in its approach to weight loss but all have one thing in common; they restrict calorie intake to low, sometimes dangerously low, levels. While it’s true that weight loss occurs when your body uses more calories as energy than you take in from food, is a dramatic reduction in calories the most effective, healthy, long-term method for weight loss?

True or false: Dramatically cutting calorie intake below 1000 calories a day is the best way to lose weight. False. While weight loss may initially occur when calories are drastically cut, the long term effect on the body could lead to weight gain, fatigue, body stress, and illness. 

The best and healthiest way to lose weight is to find the balance of calorie intake that supports your body’s base need for energy and fuels daily life activities without eating additional calories that are stored as fat. Your body requires calories from food to stay alive. This base caloric need, the amount of calories that your body needs when you are sleeping or inactive, is called Basal Metabolic Rate (BMR). The total metabolism is the combined number of calories from the BMR plus the calories required to fuel daily life activities and exercise. Active people require more calories per day than sedentary people. 

The weight loss equation has two sides: calorie intake and calorie expenditure. Both sides of the equation must be considered for a healthy weigh loss plan. Instead of starving yourself, eat a wide variety of fruit and vegetables, lean meats, whole grains and low-fat dairy products. Listen to your body and eat healthfully when you are hungry. Choose foods that are unprocessed and simple. For more information on healthy eating read Thrive with Intentional Eating and Thrive with Clean Eating on Lifeway.com/health. Then, use the energy you are taking in through activity. If you are just starting out, seek to add more physical activity to your day. Walking is the best way to get started. If you already exercise but are not seeing results, challenge yourself to work harder when you exercise. Everyone can add more physical movement to their day by standing more than sitting, parking further from the entrance, and doing chores that require your body to move. As you move you will use more calories. When you reach the proper balance of calories in and calories out, your body will respond by moving more toward a healthy weight. 

If you are considering dramatically reducing your calorie intake for weight loss, consult your doctor first to be sure that this is a good option for you. If you still need guidance for weight loss, consult a registered dietitian, nutritionist, or personal fitness trainer in your area. These professionals are qualified to design and coach you through a healthful plan for weight loss success. 

To discover your BMR go to http://www.bmi-calculator.net/bmr-calculator/

Branda Polk, B.S. Exercise Science, is a certified personal trainer, wellness coach, conference speaker and health writer in Lebanon, Tennessee. Sign up for Branda's newsletter, Wellness Connection, to receive encouragement and coaching in the areas of nutrition, exercise, and stress relief. Follow Branda on Twitter.

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