Brenda Peralta is a Certified Diabetes Educator, and Sports Nutritionist with a Bachelor’s in Nutrition and Dietetics. With over 9 years of experience helping people reach their sports and nutrition goals, Brenda is also a Better Me Health Coach.
Have you ever skipped a meal in the hope of making those pounds go away faster? It can be tempting to do this more and more in pursuit of weight loss. However, have you noticed that your weight stubbornly creeps up instead when you do this?
You may be wondering how not eating can lead to weight gain.
Here, we’re going to explore this common belief, unravel the science behind weight loss and gain, and guide you toward healthy weight management without relying on harsh and restrictive diets.
To understand why not eating can lead to weight gain, we must first understand the basics of metabolism and energy balance. Your body requires energy to perform basic functions, such as breathing, circulating blood, and maintaining body temperature. This energy is typically measured in calories.
Metabolism refers to the chemical processes that happen in your body to maintain life. These include breaking down food to release energy (catabolism) and using that energy to build and repair tissues (anabolism).
When you eat, your body converts food into energy. If you eat more calories than you burn (calorie surplus), the excess energy is stored as fat, which leads to weight gain. On the other hand, if you burn more calories than you eat (calorie deficit), you’ll lose weight.
Another important term is basal metabolic rate (BMR). This is the number of calories the body needs to maintain basic physiological functions when at rest. Several factors can influence BMR, including age, sex, muscle mass, and genetics.
If you restrict your calorie intake too much, your body may lower its BMR to conserve energy, which makes weight loss more difficult. In fact, a 2016 study performed on 14 participants from the TV show The Biggest Loser showed a reduction in their BMR by almost 600 calories (1).
Hormones play a crucial role in the regulation of metabolism and energy balance. For example, insulin helps regulate blood sugar levels and fat storage. When you don’t eat, your body may produce more stress hormones such as cortisol, which can promote fat storage, particularly around the abdomen.
When you severely restrict your calorie intake, your body may enter a state known as “starvation mode”. In starvation mode, your body conserves energy by reducing your BMR. This can make weight loss more challenging and even lead to weight gain as your body holds onto fat reserves for energy.
In addition to the physiological reasons why you may not be losing weight when you reduce your calorie intake too much, there are other factors you need to consider.
For example, after prolonged periods of not eating, you may experience intense hunger, which can lead to overeating or binge eating when you finally do eat. This can result in consuming more calories than you would have if you’d eaten a regular, balanced meal.
Another big problem is that the concept of eating “too little” is highly subjective. What some people may consider eating too little may not be too little for others. So, if you’re in doubt, it’s a good idea to use a calorie and macro tracker to determine how many calories you’re eating. The culprit of your weight gain may actually be that you underestimate your calorie intake.
Finally, severely restricting calories can cause your body to retain water. This fluid retention can lead to temporary weight gain and bloating.
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The short answer is yes. While it may seem counterintuitive, not eating can lead to weight gain due to the factors mentioned in the previous section, including metabolic adaptation and increased hunger.
In addition, one of the biggest issues with severely restricting your calorie intake is increased muscle loss (4). The problem is that muscle loss can slow down your metabolism, which makes it easier to gain weight.
A bloated stomach can be due to several factors, including fluid retention, hormonal changes, and digestive issues.
It’s important to keep in mind that nutrition isn’t the only factor that affects weight loss. Sleep, stress, and physical activity all play a role in weight management. Even if you’re in a calorie deficit, if you don’t control these other areas, it may be challenging to lose weight.
Read more: Gain Weight – & Muscle – The Right Way With These High Calories Keto Foods
Yes, it’s normal to experience temporary weight gain when you start a new diet, especially if it involves changes to your eating patterns or exercise routine. Here are some of the reasons why you may be gaining weight when starting a new diet:
Having other indicators of progress in addition to the scale can help you better understand if you’re on the right track. Remember that the number on the scale is just that—a number. Many factors can affect this number, which is why measurements and progress pictures can come in handy.
If you have any other questions regarding sudden weight gain, check out these articles: Gained 5 pounds in a day and Can intermittent fasting cause weight gain?
Yes, your body can hold onto fat when you don’t eat enough, particularly if you’re in a state of prolonged calorie restriction. As we’ve seen, changes in metabolism and hormones can ultimately change the way your body burns calories, making it less efficient.
Weight loss patterns vary from person to person, but some common areas where people tend to lose weight first include:
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Maintaining a balanced diet and lifestyle is the key to sustainable weight management. Here are some practical tips to help you achieve and maintain a healthy weight.
Read more: Weight Gain Food List: 24 Best Healthy Foods to Gain Weight Fast
Your weight can be influenced by many factors beyond just body fat, such as muscle mass, water retention, and bone density. Muscle is more dense than fat, so people with higher muscle mass may weigh more but appear leaner. Factors such as hydration levels and digestive health can also affect your weight. Remember, the number on the scale is just one measure of health, and you should focus on how you feel and perform daily.
Metabolism, activity level, and genetics play significant roles in determining body weight. Some people have a faster metabolism, which means that they burn calories more quickly. In addition, high levels of physical activity can increase calorie expenditure. It’s also important to consider the types of food you eat. High-nutrient, low-calorie foods can fill you up without providing excess calories.
Losing 10 kg in 7 days is unrealistic and unhealthy. Rapid weight loss can lead to muscle loss, nutritional deficiencies, and other health problems. Instead, you should aim for sustainable weight loss of 0.5-1 kg (2) per week through a balanced diet and regular exercise. Focus on healthy eating by including whole foods, lean proteins, and plenty of fruits and vegetables.
To speed up your weight loss healthily, consider the following tips:
Understanding the complexities of weight management can help you make informed choices about your health. While it may seem counterintuitive, not eating enough can lead to weight gain due to metabolic adaptation, muscle loss, and other physiological responses.
By focusing on regular, balanced meals, staying hydrated, and including regular exercise in your routine, you can achieve and maintain a healthy weight. It’s important to remember that sustainable weight management is about creating a balanced lifestyle that supports your overall health and wellness.
For more personalized advice and support, you should consider consulting a health professional.
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