The Truth About Cutting Calories: Why Less Isn’t Always More
It’s January 2025, and with the new year comes a wave of resolutions—eating healthier, exercising more, and for many, losing weight. A common strategy? Cutting calories. This approach is rooted in the old “calories in, calories out” belief, but the truth is, weight loss isn’t that simple.
If weight loss is your goal, I urge you to reconsider drastically cutting calories. Here’s why:
Your Body Is Smarter Than You Think
When you significantly reduce calories, your body perceives it as a threat to survival—it thinks you’re starving. To protect you, it goes into "starvation mode," conserving energy and making weight loss increasingly difficult. Let’s explore what happens:
1. Slowed Metabolism
In the beginning, calorie restriction may lead to some weight loss. But over time, your body adapts by burning fewer calories to make the most of the limited energy it’s getting. This makes weight loss harder and often leads to weight regain when the diet ends—sometimes with extra pounds as your body prepares for the next “famine.”
2. Hormonal Havoc
Calorie restriction doesn’t just slow your metabolism—it disrupts your hormones, too. Here’s how:
Leptin: Signals fullness and regulates fat storage. When calories are restricted, leptin levels drop, increasing hunger and encouraging fat storage.
Ghrelin: The hunger hormone. Calorie restriction causes ghrelin to spike, driving cravings and overeating.
Thyroid Hormones: Regulate metabolism. When underfed, these hormones decrease, further slowing your metabolism.
Cortisol: The stress hormone. Your body pumps out more cortisol in response to perceived starvation, leading to fat storage, especially around the belly.
Estrogen & Progesterone: Essential for reproductive health. Calorie restriction can lower these hormones, causing irregular or missed periods and worsening PMS symptoms.
3. Muscle Loss
When your body doesn’t get enough fuel, it may break down muscle for energy. Since muscle burns more calories than fat, even at rest, losing muscle lowers your metabolic rate, making it even harder to maintain weight loss.
4. Fat Storage Becomes a Priority
After periods of calorie restriction, your body becomes more efficient at storing fat to prepare for future “starvation.” This is why people often experience rapid weight regain after restrictive diets.
5. The Emotional Toll: Restriction and Disordered Eating
Chronic calorie restriction can lead to an unhealthy relationship with food. This might include cycles of bingeing and restricting, avoiding social situations involving food, or using food to cope with emotions. Over time, these behaviors harm both mental and physical health, making sustainable weight loss—and balanced hormones—feel out of reach.
Reframing the Frustration
While it might feel frustrating that your body resists calorie restriction, try to reframe it: your body is protecting you and keeping you alive. That’s pretty incredible when you think about it!
Instead of focusing on cutting calories, shift your attention to:
Balanced, nutrient-dense meals to nourish your body.
Stress management to support hormonal balance.
Maintaining muscle through strength-focused exercise.
Supporting your circadian rhythm by limiting blue light exposure.
Sometimes, sticking to the basics is the most powerful approach. Sustainable weight loss comes from supporting your body—not fighting against it.