The majority of the time when you’re having a problem losing weight, it’s not because you aren’t making good food choices. The reason your weight loss has stalled is because you’re not eating enough calories to lose weight.
What Happens When You’re Not Eating Enough Calories?
When most people start dieting, they slash their calories and add a large amount of exercise to their daily routine. That’s fine, but they usually cut their calories way too low. Add in the extra exercise, and all of a sudden you have an extreme calorie deficit that is working against you.
Not eating enough calories causes many metabolic changes. Your body is a smart machine and senses any large decrease in dietary intake. Your large calorie deficit might work for a few days or even weeks, but eventually your body will wake up and sound alarms that it needs to conserve energy. It doesn’t want to just waste away. It needs energy to survive. So, what does your body do when it senses prolonged energy restriction?
Thyroid Hormone Production Slows
Your thyroid is responsible for fat, carbohydrate, and protein metabolism among other things. Your body has the ability to slow down thyroid output in an effort to maintain energy balance
Muscle Mass Decreases
Muscles need lots of calories to maintain. After a few days of extreme calorie deficit, it is one of the first things that your body gets rid of. Your body needs your stored fat and the muscle can be spared. It breaks down the muscle tissue and uses it for energy.
Testosterone Levels Fall
An important hormone for both men and women, testosterone is just one of many hormones that are affected with severe calorie restriction .
Testosterone is important to muscle tissue. Without it, it becomes that much harder to maintain, let alone increase muscle mass.
Fatloss Hormones Reduce
Leptin, one of many energy regulating hormones. More importantly, it’s a “hunger” hormone that tells you whether to eat or not. High leptin levels signal that it’s OK to stop eating, while low leptin levels are a signal to eat more.
Energy Levels Decrease
There are many physical actions your body takes when you don’t eat enough calories to lose weight, but there are also some mental ones.
Neurotransmitter production is limited, which can lead to a lack of motivation. It’s your body’s way of telling you to “slow down” – conserve your energy.
The next post will discuss how many calories you should be eating to lose weight/fat.