100 Calories Per Day: Why Weight Loss Feels So Hard
Dieting often feels like an uphill battle, and it’s not just about willpower. Science reveals that your body has its own ways of resisting weight loss, making the process even more challenging.
One key discovery? For every kilogram you lose, your appetite increases by roughly 100 calories per day. So, if you shed 5 kilograms , you could find yourself craving an extra 500 calories daily.
But that’s not all. Along with an increased appetite, weight loss also slows your metabolism. The combination of burning fewer calories and wanting to eat more creates the perfect storm, making it harder to maintain your progress.
Why Understanding This Matters
Knowing how your body resists weight loss isn’t an excuse to give up—it’s powerful knowledge. By understanding these natural responses, you can make adjustments to outsmart them and work with your body instead of against it.
Here are some strategies to help you sustain weight loss:
1. Avoid Extreme Calorie Cuts
Drastically reducing your calorie intake can backfire by amplifying hunger signals. Focus on moderate, sustainable changes that are easier to maintain over time.
2. Focus on Protein and Fiber
Protein and fiber-rich foods help you stay full longer. They signal your brain to curb cravings, offsetting the hunger spikes that often accompany weight loss.
3. Make Exercise a Daily Routine
Regular movement does more than burn calories—it helps regulate appetite and improve energy balance. High-intensity activities, like weight training, may even suppress hunger, giving you a double benefit.
4. Stay Hydrated
Dehydration can often be mistaken for hunger. Drinking enough water throughout the day can help you manage cravings. If plain water isn’t appealing, try adding flavored electrolytes to make it more enjoyable.
5. Keep Enjoying Your Favorite Foods
Completely cutting out the foods you love can lead to feelings of deprivation and trigger overeating. Instead, allow yourself small indulgences. By including treats in moderation, you can satisfy cravings and maintain a balanced approach to eating.
The Takeaway
Weight loss isn’t just a battle of will—it’s about understanding and managing your body’s natural responses. By making informed, sustainable changes and prioritizing habits that support your long-term health, you can overcome these challenges and maintain your progress.