Determining the Minimum Caloric Intake
Either for trend or health, to lose weight should never make anyone take minimum caloric intake. Indeed, decreasing caloric intake is essential for losing weight, but insufficient calorie causes the body suffers from nutritional shortage. Because calorie is necessary for metabolism, drastically decreasing the intake could also slower the metabolism. Consequently, the body conserves more pounds instead of shedding them. In general, women should limit their minimum healthy calorie intake at 1,200 calories, while men at 1,500 calories each day. In reality, however, the number could vary.
For Weight Loss
One pound of the stockpiled body fat, 75% of which is fat and 25% of which is lean tissue, consists of around 3,500 calories. It means that lowering the calorie consumption to or exercising to burn 3,500, or both, is what needed to lose just one pound. For weight loss that lasts long, combining minimum caloric intake and exercise is the best method. In fact, without regular and increased exercise, it is difficult, or even impossible, to sustain weight loss. Still, how much is the safe, minimum level of caloric intake? The reference is the body weight. The caloric intake should be around 15% to 20% lower than the daily calorie needs. Of course, the more weight to shed, the more calorie to reduce and exercise to do.
Keep It Balanced
Successful, long lasting weight loss involves keeping the balance of calorie that comes in and out of the body. Remember, 3,500 calories equal to fat as much as one pound. To get rid of the one pound, 500 calorie shortfall within a week is the best start. It is possible by, for example, cutting out a donut for 280 calories and burn 240 calories by 25 minute jogging each day. Instead of relying on minimum caloric intake or physical calorie burning, combining both approaches is highly suggested. In fact, simply cutting the calorie intake for weight loss may cause the reverse effect.
Harmful Caloric Intake
The reverse effect of very minimum caloric intake can take several forms. The clearest consequence is malnutrition due to the deficiency of vitamins and minerals in the diet. Other more vague effects include constipation, headaches, diarrhea, or other annoying symptoms. Over and above, the effect of going beyond the minimum healthy calorie intake is distinguishable in terms of the period and degree of seriousness. For example, inadequate calcium causes osteoporosis in the long term. Likewise, not enough iron contributes to anemia. While muscle loss, dehydration, depression, or fatigue may last in different period, the effect could lead to death for some people. The painful gallstone, which usually takes some time for someone to develop, requires one solution: surgery. Diets providing calories less than 800 in a day may cause heart arrhythmia, which normally results in sudden death.
On One’s Own Lifestyle
Losing weight should mean more for health than simply for trend or even beauty. In some countries, overweight and obesity have developed into a kind of epidemic. No wonder, people in those countries are obsessed for minimum food intake in their diets, expecting that weight loss is the ultimate goal. Unfortunately, such obsession is sometimes too much, which only push some people to extreme and unhealthy programs of weight loss. Call it fad, but it is not charming at all. Once the old and normal eating pattern returns, the weight turns up as well. Letting oneself be trapped in such kind of nasty cycle will just bring deeper and worse psychological problems. For that reason, especially, one should be cautious in Determining the Minimum Caloric Intake level for maintaining the healthy, steady, and safe weight loss.
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