I eat little (and well) but I don't lose weight, why?

The goal of achieving and maintaining a healthy weight is a common concern for many people. However, it can be frustrating when you pay attention to your nutrition and engage in exercise, but the desired results don't appear. 

The question arises spontaneously: “Why don't I lose weight even if I eat little?” Let's see together the causes and how to solve this common problem.

Metabolism and its influence on weight loss

Metabolism is the process by which our body converts the food we eat into energy. 

It includes several stages, including digestion, nutrient absorption and energy production. 

Metabolism can vary from person to person and can be influenced by factors such as age, gender, body composition and physical activity.

A very common idea is that eating less automatically leads to weight loss. 

However, when you drastically reduce your calorie intake, the body may enter a state of adaptive metabolic response, slowing down the metabolism to conserve energy and adapt to calorie restriction for survival.

This can make it more difficult to lose weight despite reduced calorie intake. 

Simplified model of the components of the energy balance during calorie restriction interventions. Calorie restriction (CR) begins at month 0 by prescribing an energy intake (EI) of 75% of baseline energy intake requirements (100%). Adherence to the CR regimen (“EI adhered”) is highest during the first 3 months (~21%) and decreases to ~10% after 12 months. The compensatory decrease in total daily EE (TDEE) is less than the decrease in energy intake (EI), which induces an energy deficit (in gray) and weight loss (phase 1 and 2). After 12 months, CR daily energy intake approaches total daily EE and weight is maintained at a reduced energy balance level of 12%, which defines CR during weight maintenance (phase 3).

Calorie restriction: Beware of deficiencies in essential nutrients

Studies on calorie restriction have clearly highlighted the importance of ensuring a complete and balanced diet that provides both the necessary macronutrients as protein, carbohydrates and fats, as well as crucial micronutrients such as vitamins and minerals. 

The famous “Minnesota Starvation Study” conducted by Keys et al. in 1950 demonstrated that severe caloric restriction, characterized by a diet lacking in many nutrients, led to serious physical and psychological consequences such as chronic weakness, cardiorespiratory problems and mood disorders.

On the contrary, more recent studies have underlined that a moderate calorie reduction of 25% with an adequate intake of micronutrients through vitamin and mineral supplements it is essential to ensure a healthy approach to calorie restriction. 

This controlled approach has been shown to be safely and effectively manageable, without causing significant adverse events such as those observed in the Minnesota Starvation Study. 

In particular, maintain a correct balance of macro and micronutrients during calorie restriction it is essential to allow healthy and sustainable weight loss, avoiding nutritional deficiencies that could interfere with the desired weight loss. 

Body composition and loss of muscle mass

Body composition plays a key role in weight management. Our body is made up of several compartments, including muscle, fat, water and bone. 

Muscle is a metabolically active tissue that burns calories even at rest, therefore, a reduction in muscle mass or sugar stored in it can negatively affect your metabolism and make weight loss more difficult.

When you reduce your calorie intake excessively without an adequate intake of carbohydrates and a training program aimed at preserving muscle mass, you risk losing lean mass, glycogen and intracellular water. 

As a result, your metabolism can slow down, making it harder to lose weight and leading to more body fat storage.

Errors in evaluating calorie intake and portions

A possible explanation for eating little but not losing weight could lie in errors in evaluating calorie intake. It is possible to overestimate the amount of calories burned through exercise or underestimate the calorie intake of foods consumed. 

This can lead to an unbalanced energy balance, where you consume more calories than you burn, even if you believe you are eating little.

Additionally, portion sizes can be misleading because it may seem like you're eating too little, but you're actually eating more calories than you think. 

It is important to pay attention to portion sizes and read food labels carefully to get a more precise idea of ​​the calorie intake of the foods consumed.

Don't know what your daily calorie intake is?

Take our free test now (in just 2 minutes!) to receive specific nutritional advice and understand how many calories you need each day ????

Effects of stress and sleep on weight management

Stress and sleep can affect weight loss in really surprising ways. 

Chronic stress can trigger a hormonal response which can affect metabolism e promote fat accumulation, especially in the abdominal area.

Additionally, insufficient or poor-quality sleep can affect the levels of hormones involved in regulating appetite, leading to increased feelings of hunger and decreased insulin sensitivity.

Adequate sleep is critical to maintaining a healthy hormone balance, and sleep deprivation can lead to elevated levels of ghrelin (the hunger hormone) and reduced levels of leptin (the satiety hormone), thus increasing appetite and cravings for high-calorie foods. 

Finally, lack of sleep can increase cortisol levels, which promotes the accumulation of body fat, especially in the abdominal area.

The importance of carbohydrates

Another factor that we often don't consider, because we are too used to demonizing sugars, is theintake of carbohydrates in the right amount.

 When carbohydrates are reduced too much, especially in the evening hours, the body may react by increasing levels of cortisol, the stress hormone. This can trigger a mechanism called “restoration drive“, where the reptilian brain (the most primitive part of our brain) takes over the rational part.

This urge creates an irresistible attraction to foods rich in carbohydrates, sugars and fats, leading to binge eating episodes that can sabotage your eating strategy.

The quality of the food

Not all foods are the same, and the quality of the food we consume plays a fundamental role in metabolism. 

For example, 100 grams of pasta produced with ancient varieties of durum wheat they have a much better metabolic efficiency than 100 grams of pasta with modern varieties. 

Heirloom wheat varieties tend to have a lower glycemic index and can be more nutritious, improving the body's metabolic response. 

In general, foods rich in carbohydrates with fiber that have an antioxidant and anti-inflammatory capacity are essential to achieve our goal in terms of weight loss.

Hydration and mineral balance

Hydration is another factor that most people neglect as they are often chronically dehydrated on a cellular level, which can negatively affect their metabolism. 

To restore adequate cellular hydration, it is not enough simply drink more water. It's important too reduce sodium intake and increase potassium intake. 

This can be done through nutrition or supplementation with micronized potassium bicarbonate, such as the product POWERDAY. 

A proper balance between sodium and potassium is essential for cellular function and can improve the body's ability to metabolize nutrients.

TRY OUR MOST APPRECIATED SUPPLEMENTS NOW 👇

Deep breathing

When the diaphragm is contracted and does not supply enough oxygen to the mitochondria, the cellular energy production process may be compromised, negatively affecting metabolism and weight loss, as the diaphragm performs an essential role in breathing, facilitating the intake of oxygen and the expulsion of carbon dioxide. 

If the diaphragm is tense or contracted, breathing capacity may be compromised, reducing the supply of oxygen to the tissues and, consequently, to the cellular mitochondria, where energy production occurs.

When mitochondria do not receive enough oxygen, the ability to generate energy through the process of cellular respiration can be compromised. 

This can lead to a decreased metabolism and metabolic dysfunction, which in turn can hinder the weight loss process. Furthermore, a constantly contracted diaphragm can lead to tension and muscle dysfunction that affects breathing and the normal functioning of the body.

To counter this situation, it is important to adopt practices that promote relaxation of the diaphragm and improve breathing, such as diaphragmatic breathing, muscle relaxation, stretching, and regular exercise, which can help reduce tension in the diaphragm and improve oxygen supply to the mitochondria.

The 7 most frequently asked questions about losing weight

1. Why do I eat little but can't lose weight?

The body may reduce metabolism to conserve energy when calorie intake is too low, making it difficult to lose weight despite a low-calorie diet.

2. What are the causes of a slow metabolism?

A slow metabolism can be caused by genetic factors, physical inactivity, a diet poor in essential nutrients and prolonged caloric restrictions.

3. How can I increase my metabolism?

To increase your metabolism, it is important to do physical activity regularly but with an intensity appropriate to your physical shape, eat foods or take supplements rich in nutrients, maintain good hydration and get at least 7 hours of quality sleep per night.

4. Why does stress affect weight?

Stress affects weight because it can increase cortisol levels, which can lead to increased fat, especially visceral fat, and cravings for foods high in sugar and fat. 

Remember that even high-impact training is a stress factor, so if towards the evening you leave work particularly stressed, it is better to opt for low-impact training defined as aerobic such as walking, yoga, pilates, etc.

5. What common mistakes do people make when trying to lose weight?

The most common mistakes when trying to lose weight can include too restrictive diets, lack of physical activity or excess of intense physical activity in the evening hours, excessive reduction of carbohydrates, but also not considering the quality of food, the quantity and especially the quality of sleep, optimal hydration and the ideal time to take the various nutrients. 

The greater portion of calories and carbohydrates should be preferred for breakfast and lunch, so that during dinner it is possible to consume few calories, especially derived from whole cereals and vegetables*. It has been shown that for the same number of calories, people who consume a greater portion of calories during the first part of the day have significantly less hunger than those who eat the greater portion of calories during the second part of the day, and a better metabolic response.

6. How can I overcome a weight loss plateau?

To overcome the plateau, it may be useful to vary the type of physical exercise and the intensity of the workouts, preferably if the intense sessions are performed in the morning and the low intensity ones in the evening and review the diet to ensure that you do not consume too few calories. 

If you realize that you are eating too many calories you need to carry out a "metabolic reset" which means increasing the calories for a period of a few weeks and then starting a correct weight loss journey.

7. What should I eat to lose weight healthily?

Do you want to lose weight in a healthy way? Then it is important to consume a diet with quality carbohydrates with fibers and polyphenols (which do not excessively raise blood sugar levels after ingesting them), take foods or supplements rich in essential nutrients, use mainly extra virgin olive oil with a high content of polyphenols as fat. , prefer vegetable proteins and ensure the right amount of fruit and vegetables.

Losing weight isn't just a matter of eating less. It is essential to consider the adaptation of the metabolism, the importance of carbohydrates, the quality of food, hydration and the importance of adequate sleep. 

Take these factors into account and you can make the difference between a failed diet and a successful strategy for losing excess weight. 

Remember that our body is complex and requires a lot of patience and a non-exaggerated and always balanced strategy to reach and maintain the ideal weight.

Discover the right needs for your body 👇

Take the test now (in just 2 minutes!) to receive specific nutritional advice and a personalized food plan which will help you maintain a healthy body.

References

Nutrients. 2022 Apr 5;14(7):1509. doi: 10.3390/nu14071509.; Impact of calorie restriction on energy metabolism in humans

Exp Gerontol. 2020 May; 133:110875.  doi: 10.1016/j.exger.2020.110875; Tissue losses and metabolic adaptations both contribute to the reduction in resting metabolic rate following weight loss

International Journal of Obesity volume 46, pages1168–1175 (2022); The “Senobi” breathing exercise is recommended as first line treatment for obesity

Biomed Res. 2010 Aug;31(4):259-62. doi: 10.2220/biomedres.31.259.; The Role of Intermittent Energy Restriction Diet on Metabolic Profile and Weight Loss among Obese Adults.