5 Signs Your Calories Are Too Low (You MUST Know This!)

Summary

This video discusses the potential pitfalls of setting calorie intake too low for weight loss, such as losing muscle mass and slowing metabolism. It outlines five signs to identify if your calorie intake is too low: decreased gym performance, rapid weight loss, frequent cheat days, uncontrollable hunger, and impaired daily functioning. The video advises adjusting calorie intake, focusing on sustainability, and suggests a more balanced, long-term approach to achieving and maintaining a lean physique.

Takeaways

• 🔍 A daily calorie intake of 1500 might be too low, and 1700 could be more appropriate for some people.
• 🏋️‍♂️ Consistently getting weaker in the gym could be a sign that your calorie intake is too low, affecting training performance and muscle mass.
• 📉 Losing weight too quickly can lead to muscle loss and a slower metabolism, so it's important to adjust calorie intake based on your body fat percentage.
• 🚫 A common misconception is that eating very low calories will lead to faster weight loss, but it might be unsustainable and unhealthy.
• 🍽 It's crucial to find a balance between calorie restriction for weight loss and maintaining enough intake for daily function and workout performance.
• 🔄 Frequently falling off track with diet plans due to hunger and low energy might indicate that the calorie intake is set too low.
• 🤔 Constant hunger and obsession with food could be signs that your calorie intake is not sustainable and needs reassessment.
• 💡 The video suggests increasing calorie intake by 5-10% if you're experiencing signs of an overly restrictive diet.
• ⏳ A long-term, sustainable approach to weight loss is recommended over quick fixes, emphasizing lifestyle changes and healthy routines.
• 🚶‍♂️ Incorporating daily walking and hitting 7,000 to 10,000 steps can help create a calorie deficit without extreme calorie restriction.

Q & A

What is the main concern regarding a daily calorie intake of 1500 or 1700 for weight loss?

The main concern is that such low calorie intakes may lead to under-eating, which could result in losing muscle mass, slowing down metabolism, falling off track with diet plans, and potentially regaining lost weight.

What are the five signs that suggest your calorie intake might be set too low?

The five signs are: 1) getting objectively weaker in the gym, 2) losing weight too fast based on your body fat percentage, 3) consistently having cheat days, 4) hunger getting completely out of control, and 5) not being able to function properly day to day.

Why is it important to not just focus on the number on the scale when dieting?

Focusing solely on the number on the scale can lead to losing muscle mass, which is counterproductive for achieving a better physique and sustainable weight loss. It's important to maintain muscle while losing fat.

What is the recommended rate of fat loss to protect lean muscle mass?

The recommended rate of fat loss is between half a percent to about three quarter of a percent of your body weight per week, depending on your current body fat percentage.

How can you tell if your calories are truly set too low based on weight loss?

A more precise way to tell if your calories are too low is by monitoring how much weight you are losing week to week in relation to your body fat percentage. If you're losing weight at a rate that's too fast for your body fat percentage, it might be a sign that your calorie intake is too low.

What is the significance of the 10 calories per pound rule for target body weight?

The 10 calories per pound rule is a guideline suggesting that one should not consume fewer than 10 calories for each pound of their target body weight to avoid unsustainable and potentially harmful calorie restrictions.

Why might someone experience an increase in cheat days if their calorie intake is too low?

Low calorie intake can lead to increased hunger and cravings, making it difficult to stick to a diet plan and resulting in cheat days. These cheat days can disrupt progress and lead to feelings of guilt and failure.

How can consistently low energy levels affect your daily life and diet adherence?

Consistently low energy levels can lead to tiredness, lethargy, and difficulty focusing, which can negatively impact your work and daily responsibilities. This can also make it harder to adhere to a diet plan, leading to a cycle of unsustainable eating habits.

What is the advice for someone who is struggling with extreme hunger while trying to lose body fat?

If extreme hunger is an issue, it's advised to increase calorie intake to a level that allows for consistent adherence to the diet plan without feeling deprived. Eating whole, healthy, unprocessed foods, getting enough protein and vegetables, and drinking enough water can also help manage hunger.

What is the recommended approach to creating a sustainable and healthy lifestyle for long-term weight management?

The recommended approach is to take a long-term, patient perspective that focuses on creating a new lifestyle and building healthy routines rather than crash dieting. This includes maintaining a calorie intake that supports a gradual and sustainable rate of fat loss while also incorporating activities like walking 7,000 to 10,000 steps per day.