Is Eating More The Key To losing Weight?

We’ve all heard the golden rule of weight loss: Calories in, calories out. It sounds simple enough: eat less, move more, and the weight should fall off. But what happens when you’re barely eating, skipping meals, and hitting the gym, yet the scale refuses to budge?

For many dieters, the instinct is to cut calories even further. However, research suggests that this approach often backfires. In a counter-intuitive twist, the secret to breaking through a weight loss plateau might actually be eating more. Here is the science behind why “starving yourself” sabotages your goals, and how fueling your body correctly can reignite your metabolism.

To understand why “starving yourself” sabotages your goals, we first need to look at the baseline fuel your body actually needs to survive.

The Foundation: Understanding Basal Metabolic Rate

Before you can calculate a calorie deficit, you need to know your Basal Metabolic Rate (BMR).

Your BMR represents the number of calories your body burns at complete rest just to keep you alive by powering your heartbeat, breathing, brain function, and cell repair (1). Even if you stayed in bed all day without moving a muscle, your body would still require this specific amount of energy to function.

Why does this matter? Many people underestimate how much energy “staying alive” actually takes. Your BMR accounts for roughly 60% to 75% of the total calories you burn in a day (1). Think of your BMR like “paying the rent” for your body. If you don’t pay the rent (calories), then the landlord (your brain) starts shutting off the utilities (your metabolism) to save money.

The “Starvation Mode” Trap

The trouble begins when you eat significantly below your BMR for an extended period.

The human body is built for survival, not for aesthetics. When calorie intake drops too low, the body becomes more energy-efficient to preserve function (2). This process, often called adaptive thermogenesis (sometimes referred to as “starvation mode”), slightly slows metabolism.

Here is what research shows can happen biologically:

• Metabolism Adjusts: Your body becomes more efficient, burning slightly fewer calories at rest (3).
• Muscle Loss Risk: Without enough protein and calories, the body may break down some muscle tissue for energy, which can slightly reduce BMR (4).
• Appetite Increases: Hunger signals often rise, encouraging food intake (5).

The key takeaway: Eating enough calories (meaning, around your BMR or slightly above) supports energy needs and helps prevent extreme hunger, making it easier to continue a healthy, sustainable diet.

Cortisol: The Stress Connection

Chronic under-eating is stressful. Physically, the lack of nutrients puts a strain on your system. Mentally, the constant hunger and deprivation take a toll. This stress triggers the release of cortisol, the body’s primary stress hormone. Consistently high cortisol levels are linked to:

• Increased appetite and cravings for sugar.
• Visceral fat storage, particularly around the midsection (6).
• Insulin resistance, making it harder for your body to process carbs efficiently (7).

The Fix: Eating regular, nutrient-dense meals keeps blood sugar stable and lowers cortisol levels, shifting your body out of “stress mode” and into “burn mode.”

It’s Not Really About More Food, It’s More Nutrients

When experts say “eat more to lose weight,” they don’t mean doubling your pizza order. The key is to increase the volume that you eat and the nutrient density at the same time.

1. Eat More Volume (Fiber & Water)

You can physically eat a larger amount of food while consuming fewer calories if you choose foods with high water and fiber content. For example, you could eat two large bowls of broccoli and get roughly the same amount of calories as a handful of pretzels. The broccoli physically stretches the stomach, triggering satiety receptors that tell your brain you are full, without the calorie overload. Plus, the broccoli will provide more micronutrients.

2. Eat More Protein

Protein has a high Thermic Effect of Food (TEF). This means your body burns more calories digesting protein (20-30% of the calories consumed) than it does digesting fats or carbs (0-10%). Therefore, if you eat 100 calories of protein, your body absorbs only about 70-80 net calories. Additionally, protein supports muscle retention, and muscles burn calories, thereby helping to support weight loss efforts.

Signs You Are Under-Eating

If you aren’t sure if you need to increase your intake, look for these red flags:

1. The Scale is Stuck: You have been dieting for weeks with no change.
2. Chronic Fatigue: You feel sluggish, brain-fogged, or irritable.
3. Poor Sleep: You wake up frequently or can’t fall asleep (a sign of high cortisol/low blood sugar).
4. Hair Loss & Brittle Nails: Your body is shutting down non-essential functions to save energy.

The Takeaway: Fuel The Fire

Think of your metabolism like a campfire. If you stop adding wood (food), the fire dies out. To get a roaring fire that burns hot and fast, you need to add the right kind of fuel consistently.

If you have hit a wall in your weight loss journey, check your BMR (there are many free calculators online) and make sure you aren’t eating below it. Increasing your intake of lean proteins and high-fiber vegetables might seem daunting at first, but giving your body the nourishment it needs is often the key to unlocking the results you want.

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Want to boost your metabolism even further? We mentioned earlier that muscle tissue burns more calories than fat, even at rest. If you want to maximize your BMR and ensure the weight you lose is fat (not muscle) you need to prioritize muscle health. Read Next: “What Muscle Loss Really Costs You” for muscle-building tips and inspiration.