If you're eating less, staying in a calorie deficit, and exercising regularly but the weighing scale still refuses to budge or worse, seems to be moving in the opposite direction the problem may not be a lack of effort. In fact, restricting your calories too a
If you're eating less, staying in a calorie deficit, and exercising regularly but the weighing scale still refuses to budge – or worse, seems to be moving in the opposite direction – the problem may not be a lack of effort. In fact, restricting your calories too aggressively can sometimes work against your weight loss goals. Extreme dieting may leave your body deprived of energy, triggering changes in hunger, metabolism, and daily activity levels that can make losing weight harder and gaining it easier.
According to Raj, eating too few calories creates a significant calorie deficit, leaving the body deprived of the energy and nutrients it needs to function optimally. As a result, the body naturally responds by increasing hunger and cravings, which can eventually lead to episodes of overeating. He points out that many people tend to focus on the periods when they were undereating while overlooking the times they may have compensated by eating excessively, creating a cycle that can be difficult to break.
The fitness coach highlights, “When you eat very few calories, like 800, 900, 1,000 calories, and create a huge calorie deficit, you are excessively undereating, and you're depriving your body of energy and nutrients. So, your body starts craving it. So, invariably, you are going to overeat, and you're going to overeat excessively. But here's the deal. You remember the undereating, but you don't remember the extent of the overeating. And so, you're confused. You're wondering why you're not losing weight even though you're hardly eating.”
Raj explains that when you consistently eat very little, your body shifts into an energy-conservation mode to cope with the lack of fuel. As a result, you may unknowingly move less throughout the day – keeping your hands at rest, taking fewer steps, or simply being less active overall. Even if your workout routine remains unchanged, this subtle decline in everyday movement can reduce your overall energy expenditure without you even realising it.
He notes, “When you eat very little food, your body goes into energy conservation mode. And it does that by making you move less. Even without your knowledge, your exercise might be the same, but throughout the day, you're moving less, you're moving your hands and legs less, you're sitting more, you're walking less. All of this is very subtle, but your body is doing this in an effort to protect you.”
According to the fitness coach, when you drastically cut calories, and your body begins moving less to conserve energy, your basal metabolic rate (BMR) – the number of calories your body burns at rest to carry out essential life-sustaining functions – can gradually decline. As your BMR decreases, maintaining a calorie deficit becomes increasingly difficult, while slipping into a calorie surplus becomes much easier. This means that even modest overeating can lead to weight gain.
Raj explains, “When you slash calories, when you move less, when you deprive your body, your basal metabolic rate drops. Why? Because your BMR adapts to your movement and fueling. When both of these things are very low, your BMR also drops, which means it becomes very hard for you to create a calorie deficit and very easy for you to create a calorie surplus. That's why when you overeat, you end up gaining weight very quickly.”
He concludes, “So always remember, while calorie restriction is necessary for weight loss, excessive undereating leading to extreme calorie restriction is counterproductive. What you need in the short term and long term is smart, mindful eating.”
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
Eshana Saha is a fresh face in lifestyle and cultural journalism, bringing a refined, multidisciplinary perspective to the intersection of entertainment, fashion and holistic wellbeing. With less than a year of professional experience, she has quickly adapted to high-pressure editorial environments and currently works full-time with HT Media. Prior to this, she interned for nearly six months with Hindustan Times’ entertainment and lifestyle vertical, where she gained hands-on experience in digital reporting, trend analysis and editorial storytelling. Based in New Delhi, Eshana specialises in comprehensive coverage of major cultural moments — from international film press tours to the curated aesthetics of global fashion showcases, award shows and music-centred events. She holds a Bachelor’s degree in English from St Xavier’s University, Kolkata, and a Master’s degree in English from the University of Delhi, equipping her with a strong academic foundation and a keen ability to deconstruct complex cultural trends into clear, high-impact narratives. Beyond the red carpet, Eshana has developed a growing focus on health and wellbeing reporting. She bridges the gap between celebrity-driven trends and practical, evidence-informed lifestyle advice, ensuring her work remains both aspirational and grounded in editorial rigour. She has extensively covered the health implications of Delhi’s air pollution crisis, while also playing a key role in amplifying expert-led insights on women’s health and mental wellbeing, helping translate complex medical perspectives into informed, impactful public awareness. An artist at heart, she explores multiple creative forms — from visual arts and music to culinary experiments — and brings a creative’s eye for nuance, texture and detail to every story. Whether analysing runway dynamics or examining emerging wellness movements, she remains committed to accuracy and the highest standards of contemporary journalistic ethics.Read More