How to Know if Your Body is in Starvation Mode

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How to Know if Your Body is in Starvation Mode

When you lose weight, your body responds by burning fewer calories, which is often referred to as starvation mode. This article investigates the concept of starvation mode, including what you can do to prevent it.

What does 'starvation mode' imply?

Starvation mode is a term used to describe the body's response to calorie restriction and weight loss. When you consume fewer calories than your body needs, it adapts to the reduced energy intake by slowing down your metabolism.

Calories in, calories out

The number of calories you burn can change depending on various factors, including your weight, activity level, and muscle mass. When you eat fewer calories, your body tries to conserve energy by decreasing the number of calories it burns.

Studies show that calorie restriction can reduce your metabolism

Research has shown that prolonged calorie restriction can lead to a decrease in metabolism. A study published in the American Journal of Clinical Nutrition found that participants who followed a very low-calorie diet experienced a significant decrease in their resting metabolic rate.

How to avoid the metabolic slowdown

While it's natural for your body to adapt to calorie restriction, there are steps you can take to prevent or minimize the metabolic slowdown:

Lift weights: Strength training can help preserve muscle mass and prevent a decrease in metabolism.
Keep protein high: Consuming an adequate amount of protein can help maintain muscle mass and support your metabolism.
Take breaks from your diet: Incorporating planned breaks from your diet can help prevent the metabolic slowdown and make it easier to stick to your weight loss plan.

A weight loss plateau can be caused by many things

If you've been following a calorie-restricted diet and have reached a weight loss plateau, it may not necessarily mean that you're in starvation mode. There could be other factors at play, such as changes in your activity level, hormonal changes, or a decrease in non-exercise physical activity.

The bottom line

Starvation mode is a real physiological response to calorie restriction and weight loss. It is characterized by a decrease in metabolism and can make it harder to lose weight. However, there are steps you can take to prevent or minimize the metabolic slowdown, such as lifting weights, keeping protein intake high, and taking breaks from your diet.