PERRY BUCHANAN: ‘Starvation mode’ doesn’t stop weight loss

Is it possible to eat too few calories and not lose weight because of being in “starvation mode?” I’m often asked this question by weight-loss clients who are experiencing a plateau. The idea that not eating enough causes the body to stop losing weight because it goes into starvation mode is a popular myth among dieters. The so-called starvation mode, also referred to as “metabolic damage,” is the point where the body supposedly decides not to lose more weight, even when you eat next to nothing, because the body is afraid you will starve to death.

I have to admit to having used the term also, although it really is a misnomer more than a myth. The body can respond to reduced caloric intake by reducing calorie expenditure in an attempt to maintain energy balance and prevent starvation. This slowdown of our metabolism is known as adaptive thermogenesis. It can make weight loss slow down over time, but it won’t cause someone to gain weight despite restricting calories. It’s merely the body adapting to either increased or decreased calorie intake.

Restricting calories during weight loss lowers metabolism because the body becomes more efficient, requiring fewer calories to perform the necessary daily functions for survival. Consequently, this can slow, but not stop, the anticipated rate of weight loss. The body starts trying to conserve energy by reducing the amount of calories you burn. It also makes you feel hungrier, less energetic and increases your cravings for food. Studies show over-restriction of calorie intake — and high dietary restraint of certain food groups — is linked to periods of binging, hindering successful weight loss. And it only takes one binge to wipe out a week’s worth of strict dieting.

The main reason the body comes to plateaus during dieting or exercise, besides noncompliance with the program, is that when weight is lost and you become more physically fit, your body uses fewer calories to perform the same workload. Your muscles are more efficient, making work easier, and you are moving less body weight during all activities, forcing you to add work or eat less in order to continue to progress. Dieting often makes people become less energetic, which can lead to a reduction in their daily activities, therefore burning fewer calories overall. Weight-loss studies show people also tend to underreport their true calorie intake by 20-50 percent. The more overweight, the more they underreport. Therefore, we are actually eating more and moving less than we think.

To dispel the starvation mode theory, realize that worldwide more than 6 million people die annually from starvation. A significant decrease in metabolic activity only happens in true starvation. When someone is truly starving, they are still losing weight and don’t die fat! When you are overweight and have hit a plateau, it’s not because you are eating too few calories and are starving. If you are active and work out while maintaining a calorie deficit with a healthy diet, you will always burn fat. When you come to a weight-loss plateau, you simply must move more, eat less or a combination of the two. The best approach is to provide a caloric intake that supports a healthy rate of weight loss, produces a minimal reduction in metabolism and avoids diets requiring too extreme levels of dietary restraint.

If you eat well, exercise regularly, and are experiencing a plateau, think of ways to increase your daily movements at home or at work. Never sit when you can stand or pace, such as when you’re using the phone. Standing burns two times and pacing uses almost three times as many calories as sitting! Additionally, changing your workout, including intensity and type of cardio you perform, can help burn a few more calories.

Isn’t it ironic that two of the world’s biggest health concerns and societal problems are obesity and hunger? It is estimated that more than 1 billion people on our planet are undernourished. In contrast, according to the World Health Organization, well over 1 billion also are overweight. More than 300 million of those are listed as obese. That means nearly one-third of the world’s population is either starving or overfed! Unfortunately we can’t save the world, but we do have control to not add to the grim obesity statistics. So, put down the fork and start moving!

Perry Buchanan, owner of PT Gym, is certified as a Health Fitness Specialist through the American College of Sports Medicine, and Fitness Nutrition Specialist through the National Academy of Sports Medicine.