You’re Eating Less but Not Losing Weight — Here’s Why
If you’ve been cutting calories, training hard, and still not seeing results, you’re not alone.
Many people assume that eating less = faster progress.
But when energy intake drops too low, the body starts fighting back.
Let’s unpack why. . .
We’ve all heard it “It’s just calories in vs calories out.”
And yes, energy balance does matter, but the equation isn’t that simple when your energy in is too low, your energy out naturally drops too. Your body is smart, it will save energy stores - often fat.
When you're under fuelling you lose your energy to:
Train effectively or even move as much during the day.
You become more irritable and less focused.
Sleep quality takes a hit also impacting recovery, hunger cues and hormones.
So even though you’re eating less, your total daily energy expenditure often decreases too. That means your “deficit” isn’t as big as it looks on paper — and your body starts to push back.
Low Energy Availability (LEA)
LEA is when energy intake doesn’t meet the demands of your training and daily living. This causes your body will down regulate performance, recovery, and hormone production to prioritise it’s essential functions like keeping your heart beating and organs working. You might notice fatigue, poor recovery, irregular cycles, low mood, or just a general sense of burnout. Over time, it can impact muscle mass, bone health, and even immune function.
Metabolic Adaptation
Your body is incredibly smart.
When it senses consistent under-fuelling, it adapts to survive. Over time, your metabolism slows, thyroid function can drop, and you may experience fatigue, cold intolerance, or stubborn plateaus where weight loss stalls despite eating very little.
It’s your body’s way of protecting itself, not failing you.
The Bottom Line
The goal isn’t to eat as little as possible, but to fuel enough to keep your metabolism, hormones, and performance strong while making gradual, sustainable progress.
When you eat enough:
You train harder and recover better
You regulate hunger, hormones, and blood sugar
You sleep better and feel more balanced
You build results that actually last
You deserve to feel energised, nourished, and in tune with your body, not restricted by it.
If you’re ready to rebuild a healthier relationship with food and fuel your body properly, let’s work together.
Click here to book your first consult or learn more about my approach.
Teegan