Why Calorie Deficits Might Not Work!

A lot of people use calorie deficits as a way to lose weight. The theory behind this is based on the fundamental principle of energy balance: weight change is determined by the difference between calories consumed and calories burned.

Whilst this can be effective for those who have a lot of weight to lose and / or lead a sedentary life it is not always this simple especially as we age where the body undergoes various changes that make weight loss more challenging.

Adaptive Thermogenesis ("Metabolic Slowdown")

Prolonged calorie deficits can lead to a drop in metabolic rate as the body tries to conserve energy, making weight loss slower or even plateau.

Reduced NEAT (Non-Exercise Activity Thermogenesis) - People unconsciously move less when in a deficit, burning fewer calories through daily activities like fidgeting or walking.

Muscle Loss (Sarcopenia)

Starting in our 30s and 40s, people naturally lose muscle mass if they don't engage in resistance training. It's said that from this age, we lose 10% of our muscle mass every decade! ANOTHER reasons why incorporating resistance / strength training into your weekly routine is essential.

Loss of muscle reduces the body’s calorie-burning efficiency, making it harder to maintain a calorie deficit even with exercise.

Hormonal Responses

Hunger Hormones - Calorie deficits increase ghrelin (hunger hormone) and decrease leptin (satiety hormone), making it harder to stick to a diet.

Stress Hormones - Elevated cortisol levels from stress or inadequate nutrition can encourage fat storage, particularly around the abdomen. Incorporating stress management techniques into your DAILY routine is essential.

Starvation mode

This is a natural physiological response that occurs when the body is deprived of food or calories for an extended period of time. It's a way for the body to conserve energy and preserve vital organs.

During starvation mode, the body reduces calorie expenditure, holds on to fat reserves, as well as makes you feel hungrier / increases food cravings AND therefore slows weight loss down!