Why does eating fewer calories not cause weight loss?

Eating less than your body's daily energy requirements will boot you into starvation mode, where your metabolism actually slows down to conserve energy. This can cause your weight loss to slow down or plateau.

theladders.com - A renowned nutritionist on how eating more can actually make you lose ...

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It seems like a no-brainer—if you want to lose weight, you need to eat less calories. But as anyone who’s ever tried to achieve a lean, fit physique will know, it ain’t always that simple. In fact, in many cases, you actually need to increase your calorie consumption in order to gain muscle and lose fat (we’re listening….) Here, the Aussie PT, nutritionist, mum of four, creator of The Bod and author of Macros gives us on the lowdown on how eating MORE can actually help you lose weight.

Why eating less doesn’t always make you lose weight

“Whilst you cannot place a blanket statement on weight loss that will apply to everyone, typically, eating low calories for an extended period of time will not allow you to achieve the body goals you’re aiming for. There are a few key reasons for this. Firstly, when we starve our bodies in order to lose weight, we will either end up binging after a period of time or our bodies, which will stall in fat loss and require an even greater decrease of food to budge again —meaning even LOWER caloric intake. When we continue to drop calories lower and lower, we will start to see a variety of warning signs and alarm bells. Obviously, starting off, it will show as hunger, irritability and mood swings, fatigue or foggy brain. Then, over time it may become bad skin breakouts, loss of menstrual cycle, immune system struggling to fight off infections or even weight gain. Let’s dig a little deeper as to why some of these symptoms can occur and why I encourage all my clients to work on INCREASING their food intake and nourishing their bodies instead of using a low-calorie diet.”

Starvation Mode

Eating less than your body’s daily energy requirements will boot you into starvation mode, where your metabolism actually slows down to conserve energy. This can cause your weight loss to slow down or plateau. It’s important to understand your daily caloric requirement, and work out your macros (carbs, fats and protein) required to achieve your desired bod – whether that’s losing weight, gaining muscle or both – and slowly increase your caloric intake over time to allow your metabolism to adjust.

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Why do I weigh myself every day?

Daily weigh-ins. Research shows that people who weigh themselves every day have even more success with weight loss than those who weigh in once a week. Another benefit is that you may feel more driven to stay on track when you see small losses throughout the week.

webmd.com - What to Know About Weighing Yourself - WebMD

If you’ve decided that you want to lose some weight , weighing yourself regularly may help you check your progress. Find out what you need to know when it comes to regular weigh-ins, including when and how often.

How Often to Weigh In

Studies show that within two years of weight loss, people generally gain two-thirds of the weight back that they worked hard to lose. But if you weigh yourself regularly, research suggests, you'll be more successful in losing weight and keeping it off in the long run. You'll not only track your progress if you’re losing weight but also take steps to not gain it back if you don't want it. Weekly weigh-ins. This is where the benefits of regular weigh-ins kick in. If you weigh yourself at least once a week, you may have more success with weight loss than those who check in with the scale less frequently.‌ By weighing yourself once a week, you can take note of not only the number on the scale but also the changes in your body fat. You’ll begin to see differences in how your clothes fit as you count up the number of pounds lost.‌

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