Stop Saying You Can’t Lose Weight Because You Don’t Eat Enough
If you’ve ever said, “I can’t lose weight because I don’t eat enough;” you’re not alone. You may have heard (or even believed) the common myth that you’re “not eating enough” and that your body is in “starvation mode,” preventing weight loss.
While it’s true that proper nutrition is key for sustainable health, the idea that under-eating causes weight gain or halts fat loss is often misunderstood.
Let’s break down the science behind metabolism, calorie intake, and why your weight loss struggles are not due to eating too little.
Understanding Metabolism and Caloric Needs
Metabolism refers to the body’s process of converting food into energy. Your total daily energy expenditure (TDEE) consists of:
Basal Metabolic Rate (BMR): The calories your body needs at rest for basic functions like breathing, circulation, and cell production.
Non-Exercise Activity Thermogenesis (NEAT): The calories burned through daily activities like walking and fidgeting - any movement that you physically control that is not your dedicated "workout."
Thermic Effect of Food (TEF): The energy used to digest and process food.
Exercise Activity Thermogenesis (EAT): The calories burned during intentional physical activity.
To lose weight, you must be in a caloric deficit, meaning you consume fewer calories than your body burns. This is a fundamental principle of thermodynamics, and extensive research supports it (Hall et al., 2011).
Debunking the “Starvation Mode” Myth
The concept of “starvation mode” is often misinterpreted. The idea is that if you eat too little, your body will go into a state of preservation and stop burning fat. However, this is not how metabolism functions. While extreme calorie restriction can lead to metabolic adaptation, it does not prevent weight loss entirely (Dulloo & Jacquet, 1998).
When you reduce calorie intake significantly, your metabolism does slow down slightly as an adaptive response. This is called adaptive thermogenesis, but it does not negate weight loss altogether. The reality is that if you consistently consume fewer calories than you burn, weight loss will occur.
If you were starving in the desert, you would not gain weight or stay the same weight!
In fact, studies on individuals who have undergone extreme caloric restriction, such as those in controlled fasting environments, have shown that while metabolic rates decrease, weight loss continues (Dulloo & Jacquet, 1998).
This reinforces the fact that caloric balance is the determining factor in weight change.
Why You Might Not Be Losing Weight
If you believe you’re “not eating enough” and that’s why you can’t lose weight, consider the following factors:
Underestimating Your Intake
Research shows that many people underestimate how much they eat, sometimes by as much as 30-50% (Lichtman et al., 1992).
Small bites, liquid calories (coffee, alcohol, juices, energy drinks, etc.), and untracked snacks can add up quickly, creating an energy surplus even when you think you’re eating less.
Binge eating or overeating on some days can counteract calorie deficits from other days.
Moreover, portion sizes have dramatically increased over the years, and many individuals are consuming more calories than they realize simply due to inaccurate portion estimation.
Measuring and logging your food intake can provide clarity and ensure you are truly in a caloric deficit.
Overestimating Your Caloric Burn
Many people assume they burn more calories through exercise than they actually do. Fitness trackers and online calculators can overestimate energy expenditure, leading to the misconception that you’re in a calorie deficit when you’re not (Dhurandhar et al., 2015).
Additionally, people often reward themselves with extra food post-workout, which can negate the calorie deficit they aimed to create.
Being mindful of post-exercise eating habits is crucial to staying on track with weight loss goals.
Hormonal and Medical Factors
Certain medical conditions, like hypothyroidism or polycystic ovary syndrome (PCOS), can impact metabolism and make weight loss more challenging (Pearce, 2004).
However, even in these cases, weight loss is still possible with the right dietary and lifestyle adjustments.
If you suspect a medical condition is affecting your weight, it’s important to consult with a healthcare provider for proper diagnosis and treatment.
Medications, hormone imbalances, and other health conditions should be addressed in conjunction with a structured weight loss plan.
Chronic Stress and Poor Sleep
Stress and inadequate sleep can impact weight regulation by increasing hunger hormones like ghrelin and decreasing leptin, which controls satiety (Spiegel et al., 2004).
This can lead to increased cravings and overeating, making it seem like you’re not eating much when, in reality, calorie intake is higher than perceived.
Practicing stress management techniques like meditation, yoga, coloring/painting, and deep breathing exercises, along with prioritizing quality sleep, can help regulate hunger hormones and support weight loss efforts.
Loss of Lean Body Mass
Severe calorie restriction can lead to muscle loss, which lowers metabolic rate over time. This makes it crucial to maintain adequate protein intake and resistance training to preserve lean mass while losing weight (Pasiakos et al., 2013).
Building and maintaining muscle through resistance training can help increase basal metabolic rate (BMR), making it easier to sustain weight loss over time.
Chronic Low-Calorie Dieting Can Backfire! If you’ve been in a severe calorie deficit for a long time, a few things can happen:
Increased hunger and cravings → leading to overeating or binging on high-calorie foods.
Muscle loss → reducing calorie burn and making weight loss harder.
Fatigue and lack of motivation → leading to reduced physical activity, which lowers overall calorie expenditure.
Instead of extreme restriction, a moderate calorie deficit with adequate protein and strength training preserves metabolism and muscle mass.
Other Reasons You May Not Be Losing Weight
Lack of movement—even if you work out, sedentary behavior the rest of the day can impact results.
Sitting is the new smoking!
Hidden calories from oils, sauces, and snacks.
Water retention—fluctuations due to sodium intake, stress, chronic conditions such as chronic kidney disease (CKD) or congestive heart failure (CHF), or hormonal cycles.
What You Should Do Instead
1. Track Your Intake Accurately
Use a food diary or an app such as Cronometer or MyFitnessPal to track your calories and macronutrients. Weighing and measuring food can provide a clearer picture of your true intake.
You won't have to do this forever, but it can shed light on where the changes need to be made! Think of it as a homework assignment or mini project.
2. Prioritize Protein and Fiber
High-protein and fiber-rich foods help with satiety and muscle retention. Aim for lean proteins like chicken, fish, tofu, and legumes, along with plenty of vegetables and whole grains.
When in doubt - half of your plate should be non-starchy vegetables, 1/4 should be a starch/whole grains, and the other 1/4 should be a lean protein.
3. Strength Train and Stay Active
Incorporating resistance training can prevent muscle loss and help maintain a higher metabolic rate. Pair this with daily movement, like walking, to enhance overall calorie burn (increase your "NEAT" - pedometers can be helpful for measuring this).
4. Improve Sleep and Manage Stress
Prioritize 7-9 hours of quality sleep per night and practice stress-reducing activities such as meditation, deep breathing, or yoga.
5. Be Patient and Consistent
Weight loss is not always linear. Some weeks, the scale might not move due to factors like water retention, hormonal changes, or muscle gain. Trust the process and stay consistent with your nutrition and movement.
6. Work with a Professional
If you’ve been struggling with weight loss despite making changes, working with a registered dietitian nutritionist (RDN) can provide the accountability and expert guidance you need to succeed.
The Bottom Line
You have to stop saying you can't lose weight because you don't eat enough.
If you’re struggling with weight loss, try these strategies:
✔ Eat enough to fuel your body—but create a realistic calorie deficit (~300-500 calories/day).
✔ Prioritize protein and fiber to control hunger and maintain muscle.
✔ Strength train to boost metabolism and prevent muscle loss.
✔ Stay consistent—weight loss is about long-term habits, not short-term extremes.
Eating “too little” is not the reason your weight isn't changing. While extreme dieting can slow metabolism, consistent calorie deficits still lead to weight loss over time. Instead of focusing on eating less, focus on eating smarter—fueling your body properly while maintaining a sustainable calorie deficit.
Ready to Take Control of Your Health?
If you’re tired of spinning your wheels and struggling with weight loss, NuSparkle Nutrition is here to help.
As a registered dietitian nutritionist, Emily provides personalized guidance to help you achieve sustainable results without unnecessary restrictions or confusion.
Let’s work together to create a plan tailored to your needs, lifestyle, and goals.
Fill out a coaching application today to start your journey toward a healthier, happier you!
Know your strength, regain your sparkle.
References
Dhurandhar, E. J., Schoeller, D., Brown, A. W., Heymsfield, S. B., Thomas, D., Sørensen, T. I., & Allison, D. B. (2015). Energy balance measurement: when something is not better than nothing. International Journal of Obesity, 39(7), 1109-1113.
Dulloo, A. G., & Jacquet, J. (1998). Adaptive reduction in basal metabolic rate in response to food deprivation in humans: a role for feedback signals from fat stores. American Journal of Clinical Nutrition, 68(3), 599-606.
Hall, K. D., Heymsfield, S. B., Kemnitz, J. W., Klein, S., Schoeller, D. A., & Speakman, J. R. (2011). Energy balance and its components: implications for body weight regulation. American Journal of Clinical Nutrition, 95(4), 989-994.
Lichtman, S. W., et al. (1992). Discrepancy between self-reported and actual caloric intake and exercise in obese subjects. The American Journal of Clinical Nutrition, 56(2), 329-340.
Pasiakos, S. M., et al. (2013). Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial. The Journal of Nutrition, 143(5), 573-578.
Pearce, E. N. (2004). Hypothyroidism and obesity. Current Opinion in Endocrinology, Diabetes and Obesity, 11(3), 178-183.
Spiegel, K., et al. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine, 141(11), 846-850.
Emily Conyers, MS, RDN, LD/N
Registered Dietitian Nutritionist in Jacksonville, Florida
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