EP133: The Consequences of Under-Eating

Ever feel like no matter how FEW calories you eat, you just can’t lose weight? Christina and Ramzia discuss the impact of chronic undereating on weight loss, muscle growth, metabolic health, and hormone balance.

They debunk the concept of starvation mode and explain the physiological reason why it can feel as if the “less you eat, the more weight you gain.”

The conversation highlights the need to re-learn your hunger cues, prioritize sleep, and avoid extreme pro-longed calorie restriction for easier weight loss and improved overall health.

They also provide tips for including more nutrient-dense foods in your diet, tracking food intake, stimulating appetite, and the importance of reverse dieting.

In this episode, they discuss:

• The negative effects of malnourishment on weight loss, muscle growth, metabolism, and hormones.
• What is metabolic down-regulation, and how to know if this is happening to you
• Symptoms of under-eating such as hair loss, irregular menstrual cycles, loss of appetite and more
• Starvation mode is a highly misunderstood concept
• Eating more food can actually lead to more weight loss and a leaner physique in the long run
• Reverse dieting takes time and requires a shift in mindset and self-image
• How to set a consistent eating schedule and track food intake

Memorable Quotes:

"You don't understand how much you're suffering until you start feeling normal."

"Metabolic down regulation refers to the reduction in your metabolic rate as a response to prolonged calorie restriction."

“Your body doesn't quite trust you yet because you haven't been feeding it for so long.”

"Sometimes you have to accept that you're probably not going to lose weight."

Links Mentioned:

Christina's Instagram: @knifina

Ramzia’s Instagram: @fitwramzia

Cut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-application 

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

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