A lot of people like to use the term “starvation mode”. Often referring to when your body holds onto or even gains body fat after being in a calorie deficit for a long period of time. And it is assumed during this time, the resting energy output has stayed the same (as it originally was when they created the deficit), whereas it is in fact, that the number of calories they burn at rest tends to decrease.
When you enter a calorie deficit (where calories in are less than calories out), your body has a couple of strategies to restore energy balance, which is the point where calories consumed equal calories burned. Here’s how it works:
The Body’s Response To Caloric Deficit
1. Increase In Hunger Levels: Your body might trigger cravings and increase hunger signals to encourage you to consume more calories. This is your body’s way of trying to balance out the energy you’re burning.
2. Decrease in Energy Expenditure: Alongside heightened hunger, your body may reduce its overall energy expenditure. This means you might find yourself moving less outside of your workouts, making daily activities feel more exhausting.
This combination of increased hunger and decreased energy expenditure can create a frustrating cycle. You may notice that, even though you’re eating the same amount of calories, your weight starts to creep up. This happens because your body is trying to restore balance, and unfortunately, it often favors weight gain over weight loss.
If you feel like your metabolism is sluggish, there are steps you can take to restore it.
So no, your metabolism is not “f*cked.” It’s simply responding to the patterns you’ve established over time. By understanding how it works and implementing changes, you can get it back on track. Remember, achieving a healthy energy balance is a journey, not a sprint. With the right strategies, you can support your metabolism and find success in your wellness goals.