There is no one common strategy to restricting, which varies within when you eat, how much you eat, how often you eat and what you count. There are also different patterns that work better for some people, and I will simply discuss the pros and cons of many of these.
Eating one big meal/once a day (intermittent fasting): This schedule is often used by those with a busy schedule which allows them to avoid being confronted by many food related decisions.
+ easy to stay within a low limit, allows you to fall asleep feeling somewhat full, 'normal' sized meals can be had with family or significant others
- requires 18-22 hours between meals, night binges
3-4 Mini meals/day: For those who are surrounded by food through the day, controlled meals to keep from binges.
+ variety, normal eating timing can continue, 'always eating' just small amounts
- one big meal could lead to disaster, constant temptation
Repeated fasting: Fasting 1-2 days, with 'break' days (limited or free calories). This system takes a lot of control but often leads to the binge-fast-binge cycle.
+ rapid weight loss, temporarily relieves binge stress
- requires a lot of control, easy to fail
Each of these systems can be used with different levels of intensity. Personally, I'd recommend the first two over the last, but all are effective.
Sunday, December 6, 2015
Middle Ground
Something many people may not realize when they decide to pursue these choices, is that there is a middle ground. You do not have to restrict to 500 calories to see extreme weight loss, in fact there is little difference between 0 and 200, or 500 and 800, or 1000 and 1200. Your body is so variant, and it is always trying it's hardest to keep you alive, so much so that you are more prone to losing weight than you think, but that's only if you are being 100% honest with yourself at all times.
A large portion of people who diet 'forget' or 'let things slide' when they total their foods for the day, and this is the most common reason along side bingeing, that people don't reach their goals. It is helpful to keep a log with you at all times and note each food before you eat it. This can aid portion control.
Most of the people I know who reach a BMI under 15 do so on 1000-1600 calories per day. It's surprising, I know, but it just goes to show that metabolism and activity level play a much larger role in weight loss than your calorie limit. You don't need crazy restriction to achieve crazy weight loss. The most important elements are time, patience and consistency. Sure you can drop 20lbs in two months at 500 calories, but the next 5lbs won't budge.
Focus on planning your weight loss on a marker system instead of a time limit. While you may think that you've gotta get the weight off in time for some upcoming event, you have to live in your body for the rest of your life. The idea of maintaining a ridiculously low body weight for long periods of time is unrealistic. Consider planning to be in a weight range for a few months, then taking a break to let your body replenish it's self. Or even better, find a way to be happy at a safe, livable weight; one where you are comfortable with how you look, but also where you can live your life without being limited.
While you may think that being thin is the most important thing and you have to achieve it now, you shouldn't miss out on everything else going on in your life. You can be working towards losing weight as a background goal, but it should not take center stage.
A large portion of people who diet 'forget' or 'let things slide' when they total their foods for the day, and this is the most common reason along side bingeing, that people don't reach their goals. It is helpful to keep a log with you at all times and note each food before you eat it. This can aid portion control.
Most of the people I know who reach a BMI under 15 do so on 1000-1600 calories per day. It's surprising, I know, but it just goes to show that metabolism and activity level play a much larger role in weight loss than your calorie limit. You don't need crazy restriction to achieve crazy weight loss. The most important elements are time, patience and consistency. Sure you can drop 20lbs in two months at 500 calories, but the next 5lbs won't budge.
Focus on planning your weight loss on a marker system instead of a time limit. While you may think that you've gotta get the weight off in time for some upcoming event, you have to live in your body for the rest of your life. The idea of maintaining a ridiculously low body weight for long periods of time is unrealistic. Consider planning to be in a weight range for a few months, then taking a break to let your body replenish it's self. Or even better, find a way to be happy at a safe, livable weight; one where you are comfortable with how you look, but also where you can live your life without being limited.
While you may think that being thin is the most important thing and you have to achieve it now, you shouldn't miss out on everything else going on in your life. You can be working towards losing weight as a background goal, but it should not take center stage.
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