How to Restrict Your Calorie Intake to Lose Weight

To jumpstart your weight loss results, you need to combine cardio training with the right diet. No amount of cardio workouts can make out of you a thin person if you fail to properly address your nutrition needs. See, weight loss only occurs when you take in fewer calories than you burn off. This is what is known as the calorie deficit. On the other hand, restricting your calorie intake can lead to decreased performance, premature fatigue and other serious health problems—especially while doing cardio training.

As a result, if you’re doing cardio to lose weight, here are some diet guidelines that will help you shed the pounds for good, while making the most out of your training sessions.

Don’t Shock Your System

Many fitness enthusiast embark on weight loss program and seek immediate results. They want to lose the extra pounds now, not later. So they decide to drastically cut on calorie intake and rev up the cardio, hoping to accelerate the weight loss process. This is a big mistake. In fact, opting for this approach forces your body to enter into starvation mode, meaning your metabolism slows down, thus you’ll burning off fewer calories per minute than you used to. This usually leads to weight loss plateaus (or even weight gain), decreased performance and loss of enthusiasm for the training.

Instead, you should keep your metabolism on the go by preventing the starvation mode. The best way to do that is to eat small meals, 4-5 times per day. By doing this, you’ll be constantly firing your metabolism and burning fat throughout the day. In addition, the constant energy intake keeps your tanks replenished and ready for the exercise, thus you’ll enjoy the workout and have the energy oomph to perform.

Keep a Food Diary

One of the main reasons why people fail with their weight loss resolution is the lack of clarity on what and what not to eat. Luckily, keeping a food diary can help you take the guess-work out of the training. Not only that, by keeping tags on your calorie intake, you’ll doubtless know what’s working for you and what’s not thus needs changing. You become your own diet detective.

As a result, make sure to use your food diary to keep track and plan your daily calorie intake. Be honest with yourself and do your best. Here are a few things you need to be constantly checking with your food diary:

  • Are you getting enough nutrients for your body—especially after a hard workout. Make sure to aim for healthy mix of carbs, lean protein and fats. You can’t starve your way to being slim.
  • Bad eating habits. Make sure to drastically cut on the junk and the unhealthy food. Use your diary to hold you accountable for your actions and commitment toward healthier eating.
  • Keep your body well hydrated. Make sure that you’re getting enough fluid intake, otherwise you run the risk of dehydration which can lead to a myriad of health problems.

The above eating guidelines can help you shed all the extra pounds—within a realistic timeframe—without burning yourself out during the process. Nonetheless, you need to take action now, keep track, and stay within your skill level.

About the author

David DACK is a runner and an established author on weight loss, motivation and fitness.

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Contributing Author

This post was written by contributing author at Hive Health Media. If you would like to write for us about health, fitness, or blogging topics, click here.

3 thoughts on “How to Restrict Your Calorie Intake to Lose Weight

  • February 7, 2012 at 5:10 am

    The multiple meals hypothesis has been disproved multiple times in valid scientific studies. While there are reasons to time eating for recovery, the “keep the fires burning” argument isn’t one of them.


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