Ladies, are you currently on a diet program? If you are on a diet program, then this is the right article for you! So you don't make a mistake in trying to lose weight. The most common concept in diet program is calorie deficit, which is consuming lower total calories than the calories your body needs in a day.
However, not so few people apply the concept excessively by consuming very few calories and overdoing exercise. Consuming very few calories will not have a good impact on the body in the long run, it can even hinder the weight loss process.
What are the minimum calories that should be consumed in a day?
A calorie deficit is necessary for the weight loss process. However, you shouldn't be consuming total calories below your BMR. Basal Metabolic Rate (BMR) is the number of calories a person needs to perform basic body activities. A person's BMR value is influenced by several factors such as gender, age, height, weight, and daily physical activity. You can find out your BMR value by using a BMR calculator that is easily found on the internet.
The Impact Of Consuming Too Few Calories
Here are the bad effects on your health that can be felt when consuming too few calories:
- Feel tired and weak.
You will feel tired and lethargic during daily activities, especially when doing sports. This is because calories are a source of energy that the body needs. The more active a person is, the more calories he needs.
- Lower the body's metabolic rate.
When the amount of calorie intake received is reduced, the body will adapt by lowering the metabolic rate. This is done in the body's efforts to avoid starvation.
- Loss of muscle mass.
Without adequate protein intake, a person can experience loss of muscle mass and affecting the body's metabolic rate. In simple terms, the higher the amount of muscle mass in the body, the faster the metabolic rate.
- Disrupt menstrual cycle.
The absence of a menstrual cycle for three months in a row, also known as amenorrhea, can be a sign that the body is not getting enough energy to meet its basic metabolic needs.
- Disturb body's hormonal balance
Several studies have shown that following a strict diet can increase a person's level of cortisol. Cortisol is also known as the stress hormone and is often associated with weight gain. Increased level of cortisol can also reduce levels of thyroid hormone which can reduce the body's metabolic rate.
- Hypoglycemia
Lack of food intake can also cause hypoglycemia or a condition when blood sugar levels are below normal. Examples of symptoms of hypoglycemia are tiredness, shaking or tremors, dizziness, and hunger.
7. Easily get various kinds of diseases.
Our immune system requires macronutrients obtained from carbohydrates, proteins, and fats to repair the damage caused by daily activities. The body will be more susceptible to disease if the immune system is impaired.
Weight loss is a process that cannot be achieved instantly. Eating a small amount may be able to lose weight significantly but the effect will not be long lasting. It can even be harmful to the health of your body if done in long term. Consult your diet plan with health workers such as doctors or nutritionists so that your target weight can be achieved in the right way.
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Sources :
Blumberg, P. O. (2021). 12 Signs You're Not Eating Enough and It's Hurting Your Health. Eat This, Not That. [online]. https://www.eatthis.com/signs-not-eating-enough/
Vann, M.R., & Marcelline, L. (2010). Calories: How to Know if You Go Too Low. Everyday Health. [online]. https://www.everydayhealth.com/weight/can-more-calories-equal-more-weight-loss.aspx