The theory goes, you under eat calorie so much that your body holds on to the calories you’re consuming and you can’t lose weight. The other version I hear is, I was doing so well with my weight loss goal, why have I stopped losing weight and I’m even gaining some, am I in starvation mode? The short answer, No.

There’s a few reasons this strange myth has stuck and I do feel that Slimming World and the like do have a lot to answer for in this regard. You know how it goes, you start on the programme, you lose a load of weight, motivation is high and then suddenly the scales stop changing and you are left wondering why.

Here’s why starvation mode isn’t a thing

The law of thermodynamics states that energy can neither be created nor destroyed, but it can be changed from one form to another. This means that it is physically impossible to be in a TRUE calorie deficit and not lose weight.

One of the most famous research studies looking at weight loss, The Minnesota semi-starvation experiment can show why people may get confused but clearly demonstrates that the theory of starvation mode doesn’t hold up. In 1944, researcher Ancel Keys took 36 men and over a period of 6 months, their calorie intake was 50% lower than their maintenance calories with the subjects also walking 22 miles per week. From the subjects who completed the study, they ended up losing an average of 25% of their total bodyweight. This coupled with the law of thermodynamics shows we can forget starvation mode. So why does weight loss stall?

In the Minnesota study there were two types of metabolic changes that reduced the participants energy expenditure.

1. With a 25% percent reduction in body weight participants essentially had smaller bodies so had a need for fewer calories. With a smaller body mass less calories are required, your BMR is lower. So if you are looking at this in respect of a weight loss goal, what once was a calorie deficit will be closer to maintenance calories if you haven’t recalculated for a smaller body.
2. The second type of change that occurred is called adaptive thermogenesis; in other words your body and brain finds ways of conserving energy. NEAT (non-exercise activity thermogenesis) basically, movement that we do through the day that isn’t planned exercise, like taking the stairs, cleaning, fidgeting, this all reduces. So if you have reduced your body weight it’s worth paying attention to your daily movement and see if you notice a difference. Are you sitting more, taking the elevator, are you moving freely throughout your day or do you feel a little sluggish?

The good news is it’s possible to get back on track. If you have stopped losing weight its most likely you are no longer in a calorie deficit. Here’s a few ways to get going again.

1. It’s easy to lose track of what you are consuming and end up eating more than you think you are. If you are tracking calories, what tends to start happening is we become less accurate and start missing things. Try to reestablish your tracking habit and be accurate.
2. Recalculate your new maintenance at your lower bodyweight and then a calorie deficit from there.
3. It’s possible you could be over estimating your energy expenditure, how much you are moving in the day. Try creating an actionable step goal to hit.
4. If you have been dieting for a while it’s very likely that your hunger signals and craving have increased significantly. A diet break for 1-2 weeks could be a good idea. It will give you a psychologic and physical break. You may find you have more energy and your hunger signals reduce. If you are going to take a break, make sure you have recalculated your new maintenance at your current bodyweight, remember this will not be the same as before as you have a different size body now. A diet break doesn’t mean eat as many calories as you like, it means eating at your NEW maintenance. If you want to eat in a slight surplus that’s fine too but be aware you will gain weight if you eat in a surplus.

The human body is smart and can adapt without you noticing, so its always good to stop and reassess and recalculate. Take note of how you are feeling, are you motivated, moving towards your goals, what are your hunger levels like? You can keep moving towards your goal if you’re aware of what’s happening.

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