Your Metabolism Will Slow Down to Store Fat It kicks in to preserve and store fat for future energy. Research shows that this happens because the human body has evolved to value storing fat and energy and to interpret a shortage of calories as sign of distress.
Physical systems: If you suddenly cut down the calories you eat, your metabolism might slow down. This means your body uses less energy to do the same functions. The result is the food you do eat does not burn as quickly. You may lose weight in the short term, but eventually, you'll likely start gaining weight back.
Fat Storage: When the body senses a caloric deficit over time, it may adapt by storing more fat when food is available, as a survival mechanism. In summary, while it may seem counterintuitive, not eating enough can lead to weight gain in the long run due to metabolic and behavioral changes.
When you deprive your body of the fuel it needs, it will begin to store food and enter a sort of “survival mode.” So even when you exercise, your body will protect the fat that it has stored, and you may not be able to lose the weight you want to lose.
Theoretically yes, your body, if functioning normally, will use fat reserves when it depletes the readily available food in your stomach and digestive system.
Your Metabolism Will Slow Down to Store Fat
The more you work out or manage your calorie intake to lose weight, the more your metabolism wants to compensate by slowing down to maintain your current weight, this is called metabolic compensation. It kicks in to preserve and store fat for future energy.
Risks Associated with Too Little Fat in Your Diet
Firstly, the body requires fat, or lipids, to function. One of the first risks you run when there's not enough fat in your diet is an increased risk of diabetes or heart attack. Good fats help to reduce cardiovascular disease and other heart issues.
If you're asking yourself, “Why am I gaining weight when I barely eat,” several factors may be at play. Your body may be holding onto fat stores if your eating habits are inconsistent or restricted. Or, your weight gain may be the effect of a sedentary lifestyle, medical condition, or long-term stress.
Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.
Reduce Your Health Risks
Obesity increases your risk for many health problems. Losing the extra weight can help eliminate those health problems or lower your odds for them. Weight loss can reduce your blood pressure and cholesterol. It can also slash risk for diabetes, heart disease, stroke, and osteoarthritis.
This phenomenon is called “starvation mode,” and while your body isn't actually starving, it will naturally hold onto whatever calories it receives in an effort to help you maintain your energy balance.
The most common stubborn fat areas include the belly, thighs, hips, lower back, upper arms, and neck. These regions tend to store fat more easily and resist weight loss, making them challenging for many people. Fat in these areas is often influenced by factors like hormones, genetics, and lifestyle choices.
So if you lose 1lb (0.45kg) a week you could hope to reduce your waistline by an inch after four weeks. Dieticians advise that if you eat 500 calories less than your daily requirement you will lose about 1lb every seven days (expect some variation from person to person).
Your body composition may be another reason why you are still gaining weight while in a calorie deficit. If you have a higher body fat percentage and lower muscle mass, then you are probably burning fewer calories than if you had more muscle mass.
To lose weight effectively and safely, aiming to lose 1 to 2 pounds (lbs) per week may be best. This means that losing 20 lbs may take 10 to 20 weeks. To lose weight, people will likely need to follow a healthy diet and get regular exercise. Some popular diets are effective initially but challenging to maintain.
Recommended fat intake guidelines suggest a minimum threshold of 0.25 grams per pound of body weight to meet essential fatty acid requirements and support overall health. During dieting, a range of 15-25% of total calories is often recommended to preserve muscle mass and ensure proper nutrient absorption.