If your journey to lose weight feels more like a struggle than a positive change, something might be off. Nutritionist and fitness coach Natalie Castellan emphasizes that successful fat loss shouldn’t be painful. In her recent Instagram post, she explained that if losing weight feels hard, it often means your approach isn’t sustainable. To help you figure out if your calorie deficit is healthy, she shared ten signs to look for.
Signs of a Healthy Calorie Deficit
Gradual Weight Shift: Look at the long-term trend. The scale may wobble day-to-day, but overall, it should move in the right direction.
Mild Hunger: Feeling a little hungry is normal, but constant discomfort or dizziness isn’t.
Steady Energy: You should feel capable of engaging in daily activities. Occasional fatigue is fine, but not every day.
Maintained Strength: While it’s okay if one or two lifts stall, you shouldn’t feel weaker on the whole.
Even Mood: Feeling irritable occasionally is expected, but if your emotions swing drastically, it’s a sign that your diet might need some adjustment.
Good Sleep: You should be able to fall asleep easily and stay asleep most nights.
Mindful Eating: Food may enter your thoughts, but it shouldn’t consume your mind.
Normal Digestion: Your digestive system should feel stable, without extreme reactions.
Steady Progress: Noticeable changes in how your clothes fit or in photos over time should be clear.
Sustainable Habits: Your eating habits should feel maintainable, even after the weight loss phase ends.
Natalie’s key message? Fat loss shouldn’t hold you back from living your life. Instead of seeking quick fixes, aim for a balanced approach that protects your metabolism and mindset.
Experts in nutrition often highlight this need for long-lasting habits. Recent research indicates that sustainable weight loss is more effective when individuals adopt changes they can keep for life—not just quick, drastic measures.
In today’s social media climate, discussions around health trends can be informative yet misleading. Many users on platforms like Instagram react passionately, sharing their successes and struggles. Notably, the hashtag #SustainableWeightLoss has gained traction, showcasing real stories about maintaining habits that are both healthy and enjoyable.
In summary, your path to fat loss should respect your lifestyle, helping you to cultivate habits that support overall well-being long after you hit your goals.
[For more on sustainable eating habits, the USDA provides helpful guidelines on healthy choices.]
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