Can you eat too little when trying to lose weight?
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Is it possible to not lose body fat because you’re eating too little?
Yes and no. This gets a little complicated so let me explain both sides.
Part one of my answer: I say NO, because if you are in a calorie deficit you WILL lose weight.
Most people have heard anecdotes of the dieter who claims to be eating 800 calories a day or some starvation diet level of intake that is clearly in a deficit and yet is not losing fat. Like the mythical unicorn, such an animal does not exist.
Every time you take a person like that and put them in a hospital research center or metabolic ward where their food can be counted, weighed, measured and almost literally “spoon fed” to them, a calorie deficit always produces weight loss.
There are no exceptions, except possibly in rare diseases or mutations. Even then metabolic or hormonal defects or diseases merely lead to energy imbalance via increases in appetite, decreases in energy expenditure or changes in energy partitioning. So at the end of the day it’s STILL calories in versus calories out.
In other words, NO – it’s NOT your thyroid (unless you’ve got a confirmed diagnosis as such…and then guess what… it’s STILL calories in vs calories out, you’re just not burning as many as someone should at your height and weight).
One famous study that was published in the New England Journal of Medicine years ago proved this point rather dramatically. After studying obese people – selected specifically because they swore they were eating less than 1200 calories but could not lose weight – Steven Lichtman and his colleages at St. Luke’s Roosevent Hospital in New York came to the following conclusion:
“The failure of some obese subjects to lose weight while eating a diet they report as low in calories is due to an energy intake substantially higher than reported and an overestimation of physical activity, not to an abnormality in thermogenesis.”
That’s right – the so-called “diet-resistant” subjects were eating more than they thought and moving less than they thought. This was probably the single best study ever published that debunks the “I’m in a calorie deficit but I can’t lose weight” myth:
Part two of my answer, YES, because:
1) Energy intake increases.
Eating too little causes major increases in appetite. With hunger raging out of control, you lose your deficit by overeating. This happens in many ways, such as giving in to cravings, binge eating, eating more on weekends or simply being inconsistent, so some days you’re on your prescribed 1600 calories a day or whatever is your target amount, but on others you’re taking in 2200, 2500, 3000 etc and you don’t realize it or remember it. The overeating days wipe out the deficit days.
2) Metabolism decreases due to smaller body mass.
Any time at all when you’re losing weight, your metabolism is slowly decreasing due to your reduced body mass. The smaller and lighter you get, especially if there’s a large drop in skeletal muscle mass, the fewer calories you need. So your calorie deficit slowly shrinks over time as your diet progresses. As a result, your progress slows down even though you haven’t changed how much you eat.
With starvation, you always lose weight, but eventually you lose so much weight/body mass that you can reach energy balance at the same caloric intake you used to lose weight on. You might translate that as “I went into starvation mode” which wouldn’t be incorrect, but it would be more accurate to say that your calorie needs decreased.
3) Metabolism decreases due to adaptive thermogenesis.
Eating too little also causes a starvation response (adaptive thermogenesis) where metabolic rate can decrease above and beyond what can be accounted for from the change in body mass (#2 above). This is “starvation response” in the truest sense. It does exist and it is well documented. However, the latest research says that the vast majority of the decrease in metabolism comes from reduced body mass. The adaptive component of the reduced metabolic rate is fairly small, perhaps 10% (ie, 220 calories for an average female with a 2200 TDEE). The result is when you don’t eat enough, your actual weight loss is less than predicted on paper, but weight loss doesn’t stop completely.
There is a BIG myth about starvation mode (adaptive thermogenesis) that implies that if you don’t eat enough, your metabolism will slow down so much that you stop losing weight. That can’t happen, it only appears that way because weight loss stops for other reasons. What happens is the math equation changes!
Energy balance is dynamic, so your weight loss slows down and eventually stops over time if you fail to adjust your calories and activity levels in real time each week.
Do you feel that you need to hear more on what I can show you in terms of Weight Loss and Fat Loss ? you can call me now on 071 863 7398 or email me on firstname.lastname@example.org More information on my courses and programs is available on email@example.com
About milesHi! my name is Miles Harrop. I am an educator, writer and life coach specializing in fitness, wellness, human behaviour and brain based coaching. I help you to transform your body by helping you buy the right gym equipment first time around, and to learn how to "change your mind" so that you can transform your body easily and effortlessly. Let me help you achieve your goals today!
About Miles Harrop
Miles is a behavioural strategist, ex-personal trainer and gym owner. Miles has with more than 25 years of experience in transforming people physically and mentally.
With a strong background in the fitness industry and business coaching, Miles has taught thousands of people how to change their bodies, their minds and their lives.