Calorie Restriction for Successful Weight Loss

Losing weight will always require a calorie restriction. The recommended calorie restriction for an adult is around 500 calories lower than your current calorie consumption, if you want to lose weight sensibly.

It's important not to restrict calories excessively, otherwise this will only result in a lowered metabolism as the body burns protein from lean muscle. Excessive restriction of calories it also develops a stronger appetite as it tricks the body into thinking that it requires more food due to deficiency essential nutrients.

Therefore it is essential that calorie restriction is gradually developed over many months, not within a week or two. Moreover, it is more effective to incorporate nutritient-dense foods in the diet. These should be eaten in small, frequent meals. A diet void of nutrient dense foods may only cause further cravings and a greater appetite.

How much is too much when restricting calories?

Calories should always be restricted slowly and never go below an average of 1200 per day for women and 1500 for men. Cutting your calorie consumption to less than 1200 increases the chance of nutrient deficiency causing potential health problems, and preventing you from losing weight healthily through exercise because it increases daily fatigue.