Signs your calorie deficit is too aggressive
Cut your food too hard and your body fires warning lights — hunger, hair fall, cold hands, missed periods, and broken sleep. A safe drop is about 1 to 2 pounds a week, and Burnie is the FREE notebook that shows your calorie gap.
You cut your food hard to drop weight fast. The scale moves, but now you feel cold, hungry, and tired. You sleep poorly too. Your comb is full of hair. These are your body's warning lights. They mean your calorie gap may be too wide. This short read shows you how to read those lights and fix them.
How fast is too fast?
Health experts say a safe drop is about 1 to 2 pounds a week. That is around half to one kilo. Lose faster than that for long, and your body slows down to save energy. This slowdown is called metabolic adaptation (say: met-uh-BOOL-ik). In one study, people on a calorie cut burned about 8% less energy during sleep than expected in the first few months. That is your body turning down the heat to protect you.
If the scale is going down, my calorie deficit must be right.
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The scale only tells you weight, not health. You can lose weight too fast and hurt your body at the same time. Hair fall, missed periods, and constant hunger are not 'just part of the process.' They are your body asking for more food. A good gap is one you can hold for months without any warning lights flashing.
Your body's warning lights
What to do when a light flashes
The bottom line
A good deficit is quiet. You lose about 1 to 2 pounds a week, and your body does not shout. If hunger, hair fall, missed periods, cold, or broken sleep light up at once, your gap is too wide. Add a little food, talk to your doctor, and let Burnie show the maths. Your body is the boss of the plan.