Just 1200 Calories Daily is Not a Good Idea

Just 1200 Calories Daily is Not a Good Idea

For a man or an adult woman, 1200 calories is really not a lot of energy. For most people, the daily caloric requirement is from 1600 to 1800 calories, and it is a minimum. In fact, your body spends a lot of calories more than you can imagine. This is called basal metabolism, and that’s what allows you to breathe without thinking. The basal metabolism is also responsible for making the heart beat, functioning your organs like the brain, or to ensure digestion.

Throughout the day your body burns calories and you do not even have to lift a finger to spend hundreds of calories. In most people, the basal metabolism is greater than 1600 calories.

In addition to the basal metabolism, you have to add a few hundred calories because you are inevitably active: you walk, you go to work or in class, you go shopping, you even maybe exercise like running. Most people burn 1800 to 2000 calories a day

So dieting at 1200 calories a day is very draconian and far too hard to bear. You can not go without more than 300 to 400 calories a day without feeling hungry and sometimes extreme fatigue.

A diet at 1200 calories a day is a deficit of 600 to 800 calories each day, which is the double of what a person can support. You will lose weight quickly, but not for very long.

The motivation is not unlimited, and the reason many people fail their weight loss is that they are going way too fast. You have not taken your extra pounds in a few weeks, so why lose them just as quickly?

When you force the body to go faster than the music, it has consequences. The first and most obvious is the yo-yo effect: you will take back all your weight as soon as you stop your diet.

The second consequence is that your motivation will suffer. And when you want to lose weight again, later, you will remember this recovery of the pounds and you will lack motivation.

When you lose weight 3 or 4 times in a row and you keep going back just after when you do the yo-yo with each weight loss, it is discouraging and even depressing. We feel trapped, without solutions, and we begin to believe that losing weight is impossible.

10 reasons why you should not restrict your calorie intake

10 reasons why you should not restrict your calorie intake

Much is said about the low-calorie diets and how effective they are; although strictly carrying them can make us achieve the objectives, but without medical supervision, they can lead to dangerous risks to health when the rate is below the consumption of 1200 calories a day. Find out more below!

Losing weight without risks

If it is the idea of lowering your caloric intake to lose weight you like, you can do it without risk, decreasing the daily calories intake; for this, you must reduce your usual diet by 500 calories. The 1800-calorie diet plan is usually suitable for most people.

There is an equation proposed by the University of Maryland Medical Center to find out how many calories you should consume daily. If you are an active person you must multiply the weight you want to reach by 15; but if you have a sedentary life, then do it by 12.

The consequences of consuming fewer calories

It is important to know the reason why you put your health at risk by restricting your calories drastically. The problem is that when the body does not get the usual caloric intake, energy begins to take the tissues.

This also leads to your body to burn more amount of muscle fat, which in turn slows down your metabolism preventing lose weight, and the last but not the least, to weaken the bone system, you will be more likely to suffer from diseases such as osteoporosis.

Side effects of calorie restriction

If you consume less than 1200 calories per day inevitably you are hungry, but you could also experience the following symptoms:

1- Weakness
2- Fatigue
3- Cold intolerance
4- Irregular menstrual periods
5- Dizziness
6- Constipation
7- Swelling of the hands and feet
8- Gallstones
9- Risk of malnutrition
10- Gout (crystals accumulation in a joint due to a high uric acid in the blood)

A very low-calorie diet can cause you to suffer from disorders such as gallstones that will require a surgery. And, as expected, any diet lacking in vitamins, proteins, and electrolytes can lead to malnutrition.

Have you had consequences for restricting your caloric intake? Share with us your experience!

Reference

A method to estimate how many calories you need everyday

A method to estimate how many calories you need everyday

The metabolism is the process by which the necessary energy required by the body through food is obtained. This energy is measured in calories, one calorie is defined as the amount of heat required to raise one degree Centigrade in the temperature of 1 gram of water. In food terms, it is the amount of food required to produce 1 kilocalorie of energy. Each food produces more or fewer calories per serving and, therefore, it is said that foods have different value caloric, but how many calories should you eat a day?

Well, there is no exact table to measure the calories you need daily, as everything depends on each person (age, gender, height and their lifestyle), but there are methods to get an estimation of your day-to-day caloric needs. The method below is performed taking into account various factors such as gender, age and physical activity with the goal of having a diet balanced and avoid the risk of obesity.

How to calculate

Step 1.

If you are a man multiply your weight by 25 if you are a woman, by 23.

Step 2.

Based on the result from step 1 make the following calculation:

– If you are under 25 years old, you have to add 300 calories.
– If you are between 25 and 45 do not perform any operation.
– If you are between 45 and 55 subtract 100 calories.
– If you are between 55 and 65 subtract 200 calories.
– And if you have more than 65 years subtract 300 calories.

Step 3.

Finish your calculation taking into account your level of physical activity:

– If you make no physical activity or live a sedentary lifestyle, leaves the above calculation as it is.
– If you perform light physical light (walking 15 minutes, perform household chores and any work with little effort), add 100 calories to the previous result.
– If you make moderate physical activity (going to the gym or dancing 3 times a week), add 200 calories to the result from step 2.
– If you are intensely active, add 300 calories to the result from step 2.

With these calculations, you know how many calories your body needs to maintain your ideal weight. After knowing that, you can eat fewer than that to lose weight or more than that to gain weight if you wish, it all depends on what your goal. There are also online calculators to get your daily calorie requirement instantly. You can use the one on http://www.weightofthenation.org/calculating-how-many-calories-you-need-daily-for-weight-loss/.