Nutritionist warns against diet mistake that leaves body 'burning less calories over time'

It may seem logical drastically cutting calories would accelerate weight loss, yet nutrition experts warn this approach frequently produces the opposite result.

This reality has been highlighted by Erin Holley, a registered dietitian at The Ohio State University Wexner Medical Center, who explained the physiological mechanisms behind this phenomenon.

When individuals drastically reduce their food intake, the body responds by becoming more efficient with energy expenditure.

"When you eat too little, the body adapts by burning less calories over time," Holley told GB News.

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The expert noted resting metabolic rate – the baseline energy the body expends simply to maintain vital functions – diminishes with prolonged restriction.

This metabolic slowdown represents just one of several adaptations that can ultimately undermine dieting efforts.

Beyond metabolic changes, the digestive system also suffers, with constipation becoming a common consequence of inadequate nourishment.

Initially, the body's hunger signals attempt to correct the situation, prompting increased appetite and even food-related dreams.

"The brain will also do this by causing food preoccupation and even dreams about food," Holley explained.

However, those who persist in ignoring these cues may find their hunger signals becoming dulled over time.

This blunting of appetite hormones is particularly prevalent among those with histories of repeated dieting or eating disorders.

Crucially, this does not indicate reduced nutritional need – rather, hunger manifests through alternative symptoms such as irritability, exhaustion, and difficulty maintaining concentration.

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The consequences extend further still, with the body beginning to cannibalise its own muscle tissue for fuel when caloric intake proves insufficient.

"Eating too little can cause the body to use muscle for energy, resulting in muscle loss," Holley stated.

When dietary energy falls short, the body draws on stored reserves, including lean tissue, to meet its daily functional requirements.

This metabolic adaptation explains why so many people experience significant weight regain following fashionable crash diets.

"Extreme restrictive eating over time can blunt hunger hormones, making it seem like someone is not hungry, even though they may be chronically underfed," the dietitian warned.

She stressed hunger represents a perfectly normal physiological response – an internal signal indicating the body requires additional fuel, comparable to other bodily cues.

Those seeking to shed pounds should adopt a sustainable, long-term strategy rather than pursuing dramatic restriction.

"Focus on getting adequate protein and fibre while managing a small to moderate calorie deficit," Holley advised.

Both nutrients offer the advantage of promoting satiety for extended periods, helping individuals avoid the pitfalls of excessive hunger.

Protein also serves the purpose of safeguarding muscle mass during the weight loss process, while fibre ensures the digestive system continues functioning properly.

Warning signs of undereating include stalled progress, diminished energy levels, mood fluctuations, poor concentration, and visible muscle deterioration.

"Lastly, evidence is clear that regular movement, including strength training, can help to preserve muscle while trying to lose weight," the dietitian concluded.

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