Can Eating Too Little Stop You from Losing Weight?

By: Nazirah M. Jones, MS., CPT-NASM

Yes! Not eating enough can slow down your weight loss. When you eat too few calories, your body goes into "survival mode," holding onto fat because it thinks food is scarce.

What Happens When You Don’t Eat Enough?

• Slower metabolism: Your body burns fewer calories.

• Muscle loss: Without enough food, you may lose muscle, not just fat.

• Low energy: You might feel tired and not want to exercise.

• Cravings: You may end up binge-eating because you’re so hungry.

  
  

How Much Should You Eat to Lose Weight? Instead of drastically cutting calories, aim for a small calorie deficit (eating slightly fewer calories than you burn). This helps you lose weight steadily while keeping your metabolism working well.

What to Do:

• Eat enough to fuel your body, with a mix of proteins, carbs, and healthy fats.

• Focus on balanced meals, not skipping or starving yourself.

• Pair your eating plan with exercise for the best results.