Chris thought she was doing everything right – eating very little, training hard, staying disciplined. But after weeks (okay, months) of effort, nothing was budging. Sound familiar?
Here’s the hidden truth that trips a lot of people up:
Your body is an adaptive machine, not a calculator
When Calories Get Too Low
At first, cutting calories might move the needle. But when you go too low – especially for too long – your body doesn’t keep playing by the same rules.
Instead, it shifts into survival mode.
This is called metabolic adaptation, and it’s exactly what happened to Chris. Her body adapted to her new, low-calorie normal. The result? No more fat loss, no matter how “good” she was being.
What Happens During a Prolonged Deficit?
If you’re eating significantly below your needs – especially 1,000+ calories under your basal metabolic rate (BMR) – here’s what your body actually does:
- Metabolism slows: Your body starts conserving energy. That means less movement (even subconscious stuff like fidgeting), slower digestion, and reduced mental energy.
- Hormones shift: Leptin (appetite control) drops. Cortisol (stress hormone) rises, encouraging fat storage – especially around the belly. Thyroid output decreases too.
- Training suffers: Recovery tanks, energy crashes, and lean muscle may be lost. This makes your metabolism even slower.
Weight loss stalls – even in a deficit.
Yes, it’s possible to eat too little and stop losing fat.
But Is It Really a Deficit?
Here’s the part that stings (but needs saying):
In many cases like Chris’s, we uncover two sneaky culprits:
Unintentional Under-Reporting
We’re not calling anyone dishonest – it’s just human. Research shows even accurate eaters can underestimate their intake by 20–30%. The culprit? The extras:
- Nibbles and tasters while cooking
- Sauces, oils, milky coffees
- Weekend wine or dinner out
They add up. But they rarely get logged.
Weekend Eating Wipeout
Some people eat very little during the week – then swing hard on weekends. Even one or two big meals can undo a week of careful eating.
It feels like chronic under-eating… but zoom out, and the average weekly intake tells a different story.
What Actually Helped Chris?
Once we took a magnifying glass to her routine, the solution wasn’t to “try harder”- it was to work smarter.
Here’s what turned things around:
✅ Honest food tracking: Just 3–5 days of mindful logging revealed where sneaky calories were hiding.
✅ A gentle reverse diet: We gradually increased her intake (especially protein) to boost her metabolism – without causing fat gain.
✅ Prioritising strength training: This helped preserve and rebuild lean muscle, which burns more at rest and gives the metabolism a nudge.
✅ Dialling in recovery: More sleep, daily walks, and lower stress made her system less inflamed and more responsive.
The result? Within weeks, her energy soared. Her body felt less “stuck.” And yes – she started losing fat while eating more.
The Real Takeaway?
If you feel like your body isn’t playing ball anymore, it might not be broken – it might just be protecting you.
Let’s recap:
Less isn’t always better
Your metabolism is adaptive, not broken
Fat loss requires fuel – not starvation
Sometimes, eating more is the way forward
Feeling stuck?
We help people like Chris – especially in midlife – get results without tanking their energy or obsessing over every bite. If you’re curious about a smarter, more sustainable approach to fitness and fat loss, we’re here to guide you.
Come chat with us – your body might just thank you.