When Eating Less Makes You Store Fat (Science Backed)
Вставка
- Опубліковано 1 жов 2024
- Listen to a story of one of my clients Alison go through the process of starvation mode and when eating less calories makes you store fat.
Join My Online Coaching Program HERE
erfclubhouse.com/
Have you ever heard that drastically reducing your calorie intake can put your body into "starvation mode," slowing down your metabolism and hindering weight loss? Well, it's time to set the record straight. Starvation mode, as it is commonly understood, is a misunderstood concept that has gained popularity through the years, but it simply doesn't align with the scientific evidence.
Firstly, let's understand what "starvation mode" implies. The idea suggests that when you drastically reduce your calorie intake, your body's metabolism slows down as a protective mechanism, making it harder for you to lose weight. However, studies have consistently shown that the body's response to a calorie deficit is more complex than a simple metabolic slowdown.
Our bodies are highly adaptable and designed to survive in challenging conditions, including periods of food scarcity. When you consume fewer calories than your body needs, it starts utilizing stored fat as an energy source. This is the fundamental principle of weight loss: creating an energy deficit by consuming fewer calories than you expend.
While it's true that a calorie deficit can lead to a slight decrease in metabolic rate, the effect is relatively small and can be offset by other factors. Our bodies are equipped with a range of adaptive mechanisms to maintain energy balance, including the preservation of muscle mass and the prioritization of vital functions. These mechanisms help ensure our survival during periods of reduced calorie intake, rather than causing significant metabolic slowdown.
Now, let's shift our focus to the importance of your weekly overall calorie intake for fat loss. While individual daily calorie intake does play a role, it's the weekly balance that truly matters. You may have days where you consume slightly more calories than your target, and that's absolutely fine. It's the overall weekly energy balance that determines whether you're in a calorie deficit or surplus.
For successful fat loss, the key is consistency and sustainability. By adhering to a weekly calorie deficit, you provide your body with a continuous stimulus to tap into its fat stores and facilitate weight loss. Remember, your body doesn't reset at midnight each day, so even if you consume more calories on one day, you can compensate by slightly reducing your intake on other days throughout the week.
In conclusion, the concept of "starvation mode" has been misinterpreted and exaggerated. While a slight decrease in metabolic rate may occur during a calorie deficit, it is not significant enough to prevent weight loss. By focusing on your overall weekly calorie intake and creating a sustained calorie deficit, you can achieve effective fat loss and reach your weight loss goals in a healthy and sustainable manner.
Don't forget to like this video and subscribe to my channel for more evidence-based information on nutrition, weight loss, and debunking popular myths. Remember, knowledge is power when it comes to taking control of your health and well-being. Stay informed and make informed decisions.
----
Work With Our Team 1:1
ericrobertsfit...
Free Calorie Calculator
bit.ly/3mvCSLB
Legion Supplement Brand Code “ERIC” for 20% off
bit.ly/3lrMpp7
Grab 52 FREE Metabolic Workouts HERE
bit.ly/3eh60Qh
Eric Roberts Fitness Podcast
podcasts.apple...
Instagram - Eric Roberts Fitness
/ ericrobertsfitness
Tik Tok
www.tiktok.com...
![How to Treat ADHD [Without Medication]](http://i.ytimg.com/vi/cvxULrV5qT4/mqdefault.jpg)
This was an amazing video. I ‘thought’ i was eating less- but actually i was never in a proper calorie deficit for long enough to see proper results/ fat loss. I would then binge. Stuck in that cycle for ages. Not no mo’ thanks to the clubhouse!
Luv you FAAIZAH
This is me as a yo-yo dieter for over 20 years binge & restrict🙄
Yeeeeppp.. so many people.. but that's why we are here to learn from it & fix it right up ;)
Interesting video but I think what you are not taking into account is hormone levels and that the Minnesota experiment was just conducted with men. When women are in starvation or eating less over a prolonged period of time the body will adapt, see that as a stress situation and try to save energy in hormones and cognition. So women in that case will sometimes plateau or even have the possibility of gaining weight when stress levels are increased and they do not get enough rest. Furthermore, it is seen in athletes that in order to prevent further loss of healthy body fat and weight it will shut down the female cycle and the body will then signalize that this person is not "fertile" any more (when this mode goes on). ...so in short: I don't think it's that easy and as more and more studies come out it is seen how much of a role cortisol and repruductive hormones can play in weight gain and weight loss.
Do you have any of these studies you're referring to show where "hormones" and "cortisol" overtake being in a calorie deficit? :) I'd love to take a peek!
This is great! That’s why I don’t believe in cheat days/meals because you end up eating so much more which brings up your weekly calorie intake as you said. I eat what I want and try to get in low fat or fat free meals later on so I still hit my protein and calorie goal each day. Thankfully this method has helped me not put on all the weight I lost before 🙌🏻
You talk too low the video is useless
This was very helpful for many. You can’t eat too few calories and not lose weight. I know I have to be more consistent on the weekends. That’s where my problem lies. Vicious cycle
Kudos to you for being so honest with yourself, this is why you are going to see great progress! Come back and update me on how it goes please! :) *Also, i have a youtube video on my channel how to win the weekends with your diet!
@@ericrobertsfitness will look for it. Thank you
The editing is crazy here. And yeah I really don't recommend to anyone doing that to lose weight. It worked for me but if I did a proper calroie deficit, weighed my food, followed a proper strength training program. I would've been so much better off with that.
nah bro editing needs to get a lot better but I appreciate hahaha
thanks
Thank you Eric for giving us great content everytime you post. For a while I thought that if I couldn't stick to 1200 calories for an entire week/months I was just a failure and that's it, I couldn't fix my diet and I was going to be fat forever. But 1200 is not sustainable for me (or anyone, I believe), its ideal to get to something you can sustain all week long.
This makes me super happy to hear
yea man i been on a 1300 calorie per day diet 3 to 4 weeks and almost only gained weight LOL. starvation mode is real. i dont get why people say it isnt real. it might be different per person but to just say it isnt real is misleading. but yes, i need to get myself up to 1800 calories per day. the diet im on is good i just need to eat more of the same stuff because i barely eat sugar. i only have 2 teaspoons of sugar when i drink a cup of tea, which i do 1 time per day. and i have to be honest i do add just a little bit of whipped cream to my fruits (200 grams of strawberries and 1 apple, 200 grams of strawberries is 70 calories, apple is 100 calories and the whipped cream is not even 30 calories but let's just take 30 calories for the sake of it, making this 200 calories.
breakfast: 1 slice of bread with 1 slice of cheese: 200 calories (i count more calories than it actually is, so that im sure that i am on my deficit)
noon: same food as breakfast. another 200 calories.
dinner: 400 calories, but to be sure we will make it 500 calories. we are now at 900 calories.
cup of tea: 120 calories as 1 teaspoon of sugar is 60 calories, i put 2 teaspoons of sugar in my tea we are now at 1020 calories.
and then the fruits 200 calories, so we are not at 1220 calories. im playing with my life at this point. need to take more calories in.
THIS IS MY PROBLEM NOW! 😭 ugh YOU soooo come right when I am like “WTF” suck game! I have been on this! I’m all of sudden confused to how many calories I should be eating because many calculator systems give me like 2100-2350 for me currently, and I was barely on 1600 for like 2 yrs…. I still have much flappy skin and I am strength training now, 5 day split with ONLY SOME cardio. I’m 5’7”, weight 207 (after losing down to 185 from 252) but I am feeling buldgy/bulky vs slim/lean and much flap still. My goal is 180 with as much as NO lose skin and actual a nice lean curve body 😭 Im stuck hard! 38 yrs old. I have been doing this exactly as yoy say, eating good M-Thursday and then hitting it all Fri-Sun 😭
If you guys stay in a caloric deficit 6 out of the 7 days of the week and on the seventh day in the evening having your favorite food for dinner such as chicken wings, cheeseburger, pizza, pasta, etc is highly sustainable. You still get to eat your favorite food and maintain a good physique.
I'm a 5 ft , 51 yr old woman , all I've managed to do is lose body fat. Down to 20 percent now but scale still won't budge. Weight training 3 days a week, light cardio twice a week, protein, water, sleep etc. Tracking calories every day. My question is how do you know for sure you're in a calorie deficit if the scale still isn't moving. I'm down 120 lbs from my highest. Definitely tightened up though. Is there a point where the scale starts moving again after the fat percentage is down?
I've tried to cut, but it makes my workouts shit. I'd rather be 140lbs and having amazing lifts than worry about a number and feel like garbage. Thanks for explaining "starvation mode"❤
How would you apply this to muscle loss vs actual fat loss? Haven’t most studies shown that too much of a calorie deficit can cause muscle loss? Especially without adequate protein etc
Thank you for making this video!! I am 55 and 5 ft tall ( I just listened to your "short person" video 🙂) I have started weight training 3 days and walking about 5 days. I kept hearing everyone say I should be eating 1400-1500 calories, etc. but I have tracked my eating several times over the years and naturally eat about 1000 and was maintaining, but at about 30 lbs overweight (no exercising)...I had lost some before I starting lifting, but increased my calories (by force feeding myself) and gained it back. I am not using the scale but actual measurements and clothes. I now feel comfortable to go back to more natural eating, with higher protein and see how my body responds...Thanks again..
WHAT A GREAT VIDEO!! I LOVE IT!! Please post more content like this
From your Friday email, great information-I’ve been off tracking cal, but now I will get back to business with this in mind, thanks!!
Yes weekends and evening are the worse ahhim working on it tho ots not that i dont eat enoigh during week but all the night time.cravings come wich i never have During day time ..and weekemds my family also are dunk nuts amd dont gain a poind but i do just looking st it and if its here i can resist but i dont eat as. Much latly ...one day at a time
Sounds like Allison has no will-power 💀. Stay consistent people, consistency works.
Yea, Alison was more consistent with more calories and saw more progress, which was the point of the whole video :) sounds like you’re angry at something, hoping you find some peace and happiness :)
@@ericrobertsfitness I’m actually quite happy and proud of my progress. I just feel like a lot of people whine and complain and don’t want to do the actual work. That’s my point. I do appreciate and love your content though. Found you on tiktok during Covid and you really pushed me to start lifting more. I workout 5/6x a week and I’ve honestly never felt or looked better. I changed my way of life for the better and I’m so much happier because of it. 🤲🏼
Such an important note for a lot of people including myself!
Appreciate your ability to share how you’ve had differing views/knowledge in the past and the work and research you’ve done to grow in to the trainer/entrepreneur you are now! Killing it!
A lot of people are actually just eating more than what they say to their coach though some people don't even know how to track calories and then when their coach asks them they feel bad and then tell them that they were eating less when they were actually binging.
nah. i eat 1300 calories per day last 4 weeks and have gained weight. i never eat more than 1300 per day. and i dont lose weight., i tracked all my calories and i even overestimate what i take in so that im sure im under what i need for maintenance. and im litterally even under 1200 calories. and still not losing weight. 4 weeks in now. knock it off.
@@APR4JC your not anyone who says are drastically overestimating calories. It's so easy overeat. Say your eating 1800 to lose weight. 200 calories is 10% of your calories. That's like 2 pieces of bread. And if your snacking most people eat over 1000 just on snacks. If you are not losing on 1300 and being honest you probably have a medical condition. Most everyone say I'm only eating a 1000 calories when they're not
i am diabetic indeed. perhaps it is that. i think i just need to be a few hundred calories under what i need for maintnenace. and eat every 2 hours due to me being a diabetic, i did lose over 50 pounds like that a few years ago.
Love this video so much! so informative and was hooked from start to finish!
Would you then deduct any exercise calories done? If I have had a off week, and ate on average 2100 cals instead of 1600. But then deducting my exercise calories brings me down to 1500 on average per day.
No, those are not accurate :)
I started consuming more protein but i got sooo constipated can you please tell me what i can do to to get my protein without having that problem. 😢
increase protein slower, eat smaller amts at a time (15-35g), include some digestive productss
Great video Eric! Much needed in our fitness and health world! Since I eat more I don't feel the need to binge anymore and I don't feel deprived. And side note: your videos on UA-cam are really spot on, I really enjoy them, not only for the great message but because they are funny and catchy ❤
Dalia, love ya man!!!
'Promosm'
This is great! 😂❤
Wew first to comment! 😂 Go E!
Hahahah , love ya man!! Thanks for taking the time to click & watch!
That’s all well and good, unless it’s over a much more lengthy period of time. I’m one of those weird people who forgets to eat… Raising kids and running hard, I ate less than 1500 cal a day for the bulk of 20 years. I was a high energy person who never struggled with weight, until suddenly I did… In spite of eating even less and working out, the weight just kept piling on. I was intermittent fasting constantly and frustrated out of my mind. My endocrinologist is the one who figured out my metabolism was broken , and gave me the key to figuring it out. She didn’t call it starvation mode, but believe me… Eating too little for TOO long, CAN backfire in weight gain and severe frustration, especially in women over 40. I had to learn how to eat enough calories & nutrients in the first place, before I could start restricting them again. I’m sure starvation mode is a myth, by and large, but I can totally relate to why people think it’s real! You CAN break your metabolism, and end up in a type of metabolic failure, and that’s not a myth.
Okay so I included a scientific study in this video… do you have any scientific studies to prove this claim? :)
Dude how about you look like you actually train