Dieting - The Danger of Cutting Calories Too Much

When trying to lose weight, especially belly fat, it can be tempting to drastically cut calories. But did you know that cutting too many calories can actually make your fat loss journey harder, not easier?

In this blog post, I want to explain why cutting calories too much can backfire, and how tracking your macros instead helped me lose belly fat and keep it off for good.

What Are Macros?

Before we get into the details, let's talk about what "tracking your macros" means. Macros, short for macronutrients, are the three main types of nutrients your body needs in large amounts to function properly:

1. Protein – This is the nutrient that helps build and repair muscles. It's also important for keeping you feeling full after meals.

2. Carbohydrates – These provide your body with energy, especially complex carbs like whole grains, veggies, and fruits. These give you long-lasting energy and are full of fiber, which helps with digestion.

3. Fats – Yes, fats are important too! Healthy fats, like those from nuts, avocados, and olive oil, support your brain, hormones, and overall health.

When you "track your macros," you're paying attention to how much protein, carbs, and fats you're eating each day to make sure you're getting a good balance. Instead of just worrying about calories, this helps you focus on the *quality* of the food you're eating.

My Experience with Tracking Macros

I used to think that the best way to lose weight was to just eat less, cut calories, and hope for the best. But I found that when I cut too many calories, I felt tired all the time, I was hungry, and I wasn’t losing the belly fat I wanted to lose. In fact, I noticed that after a while, my body seemed to hold onto fat even more!

Then, I started learning about tracking macros. I realized that it wasn’t just about eating less - it was about eating *better.* I began focusing on getting enough quality protein to help my muscles, and eating enough complex carbs to give me energy throughout the day. I was no longer just cutting calories, I was making sure my body had the fuel it needed to stay healthy and strong.

The result? I lost the stubborn belly fat I had struggled with for years, I felt more energetic, and I wasn’t hungry all the time. But I learned something even more important along the way - cutting calories too much can actually stop your progress.

Why Cutting Too Many Calories Can Hurt Your Fat Loss Journey

At first, cutting calories might seem like a good idea. After all, if you eat less, you should lose weight, right? But our bodies are smart, and they don’t always respond the way we want them to when we cut calories too much.

Here's why:

1. Burning muscles instead of fat
When you eat too few calories, your body starts holding on to fat and starts burning muscle instead. This is bad news for fat loss because muscle is what helps you burn more calories, even when you're resting. So, the less muscle you have, the harder it is to lose fat.

2. You Lose Energy and Feel Tired
Calories are energy. When you don’t eat enough, you start feeling sluggish, tired, and even moody. It becomes harder to work out, stay active, and enjoy your day. And when you're tired, you're more likely to crave unhealthy foods, which can make it harder to stick to your weight loss plan.

3. You Don't Get Enough Nutrients
If you're cutting calories too much, you’re probably not getting enough of the vitamins, minerals, and nutrients your body needs to stay healthy. This can lead to hair loss, weak nails, and even affect your mood. It’s important to nourish your body, not deprive it!

What to Do Instead: Focus on Macros and Quality Foods

Instead of obsessing over cutting calories, a better approach is to focus on eating the *right* amount of protein, carbs, and fats. When you make sure you're getting enough of each, your body has the fuel it needs to lose fat while staying healthy and strong.

Here’s how you can start tracking your macros to help with fat loss:

1. Make Protein a Priority
Protein helps build and maintain muscle, which is key for fat loss. Aim to include a source of protein with every meal—things like chicken, fish, eggs, tofu, or beans. Protein also helps you feel full, so you're less likely to overeat.

2. Choose Complex Carbs for Energy
Instead of cutting out carbs completely, focus on eating complex carbs like whole grains, vegetables, and fruits. These carbs give you long-lasting energy without causing blood sugar spikes and crashes. They're also full of fiber, which is great for digestion and helps keep you feeling full.

3. Include Healthy Fats
Healthy fats are essential for your body to function properly. Foods like avocados, nuts, seeds, and olive oil are great sources of fats that support your brain, hormones, and overall health. Just be mindful of portion sizes, as fats are more calorie-dense than carbs or protein.

4. Eat Enough Calories to Support Your Body
Instead of cutting calories drastically, aim to eat a moderate amount of calories that will support your activity level and help you lose fat in a sustainable way. Think of it like fueling your body for success, not starving it into submission. A slight calorie deficit (eating fewer calories than you burn) is enough to lose weight without slowing down your metabolism or losing muscle.

5. Stay Consistent with Exercise
Exercise, especially strength training, helps build muscle, which in turn helps you burn more calories. When you combine a balanced macro approach with regular exercise, you'll see the best results for fat loss and overall health.

A Balanced Approach is Key

Cutting too many calories may seem like the fastest way to lose fat, but it can actually harm your progress. Instead, focus on fueling your body with the right balance of protein, carbs, and fats, and give your body what it needs to burn fat, maintain muscle, and feel energetic. Tracking your macros is a great tool to ensure you're eating enough of the right foods, and it can help you lose belly fat in a healthy and sustainable way.

So next time you're tempted to slash calories to lose weight quickly, remember that a balanced approach will not only help you reach your goals, but also keep you feeling great along the way!

Your Health Coach,

Silke 💖

P.S. Don’t forget to share this with a friend who might need a little inspiration on their weight loss journey! 💌

If you enjoyed this article, you will love my FREE Infographic for women 40+ who want to achieve their dream weight without the frustration of endless dieting and unrealistic routines:

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