Why am I not losing weight despite following a low-calorie diet?

1. Mistakes to avoid when following a low-calorie diet for weight loss.

When it comes to the nutritional needs for a healthy body, the importance of calories is undeniable. However, calorie intake requires balance. Consuming too many calories leads to excess, causing weight gain and obesity. This is because the mechanism behind overweight and obesity is the result of energy intake exceeding energy expenditure, leading to fat accumulation and weight gain. Therefore, eating fewer calories will help you lose weight.

But drastically cutting calories isn't always the best approach. A common mistake is dieting by fasting or drastically reducing calories. This method is not only ineffective but can also stimulate hunger.

Fasting or eating too few calories may seem effective at first, but it doesn't provide sustainable or safe results for your health. Initially, when fasting, our bodies adjust by suppressing appetite to reduce hunger and get used to consuming less food than usual, but then the appetite returns, hunger increases, and eventually most people "give up" and overeat. Cutting calories too low also causes negative physical and mental effects such as fatigue, anxiety, and depression.

2. What is the appropriate level of calorie reduction?

According to nutrition experts, to lose weight safely and sustainably, we need to adjust our lifestyle, exercise regimen, and follow a scientific diet. The general principle for safe weight loss for everyone is to ensure that energy intake is lower than energy expenditure while still maintaining sufficient health for work and study.

A very low-calorie diet for weight loss is not a safe solution. Our bodies need enough calories to function properly. Eating too few calories can hinder metabolism and ultimately prevent healthy weight loss. The best way for your body to adapt is to gradually reduce calories while ensuring you're getting enough nutrients for daily activities.

According to Associate Professor Dr. Nguyen Thi Lam, former Deputy Director of the National Institute of Nutrition, to lose weight effectively and sustainably, we should reduce energy intake gradually, by about 300 kcal/day each week.

Specifically, if you want to lose weight and are currently consuming 2500kcal/day, you should reduce your calorie intake by 300kcal per day during the first week. Continue reducing by 300kcal per day during the second week. Continue reducing by 300kcal per day during the third week until you reach your desired energy goal.

3. Tips for controlling hunger:

Don't cut calories too drastically.

Constant hunger is a side effect of excessive dieting and exercise on metabolism. While they may help with temporary weight loss, strict diets can sabotage metabolism and are actually one of the reasons many people struggle with dieting to lose weight.

While hunger won't occur when you cut calories for a short period, such as for a few days while sick, it can result from consuming less energy over a longer period, such as weeks or months. Therefore, to limit frequent hunger pangs, you shouldn't drastically reduce your calorie intake.

Avoid overeating by eating a balanced diet.

Many people believe that eating too often will ruin a diet, but in reality, it's simply a consequence of overeating and binge eating.

Numerous studies have shown that dieting and attempting to lose weight by restricting food intake and increasing exercise can be counterproductive. Even increased saliva production due to food deprivation and higher levels of digestive hormones are commonly seen in dieters before and after meals.

Therefore, make sure you eat regular main meals and, if possible, have snacks, depending on your needs and activity level. Eating a balanced diet and eating at the right times will help your body receive the necessary nutrients and you won't feel hungry immediately after eating.

There's no need to be overly strict when choosing food.

Studies have shown that drastically reducing calorie intake and strictly restricting certain foods can lead to increased cravings and an obsession with eating "forbidden foods".

Therefore, instead of being overly critical of yourself, don't worry too much about whether food is "good or bad." You should simply prioritize healthy, low-calorie foods. Try your best to eat as many unprocessed, nutrient-rich foods as possible.

Many people find that the "80/20" rule helps them maintain a healthy diet long-term, meaning that about 80% of what you eat is nutrient-rich, while the remaining 20% ​​is for mood health, allowing you to eat what you want in moderation. Accepting that you can't always eat in the most ideal way avoids food obsessions, or the counterproductive effect of potentially reverting to unhealthy eating habits.