For years, many of us have been told that if you want to lose weight, you need to “eat less.” That often means skipping meals, cutting carbs, and surviving on soups and salads. But according to experts, this very approach could be the reason your weight loss is stalling, or even backfiring. “Many people believe that eating less automatically leads to weight loss,” says Dr. Anju Ghei, MBBS, PGCRT, Head of Preventive Health at VLCC. “But that’s not always true, and in fact, it can backfire.”
Why starving doesn’t work
When you drastically reduce food intake, your body doesn’t treat it as a celebration; it panics. “Your body sees it as a threat, like famine,” explains Dr. Ghei. “So, it slows down metabolism to conserve energy, meaning you burn fewer calories even at rest.”
This natural slowdown often leads to a weight-loss plateau, leaving people frustrated. But the problem doesn’t stop there. Instead of burning fat, the body starts breaking down muscle for energy.
“When we lose muscle, metabolism slows even more because the body goes into protective mode,” she says. “Muscle acts like nature’s tights and corset, it gives shape and tone. Without it, there’s shrinkage in size but not a healthy shape to be proud of.”
Side effects of eating less
Cutting calories too drastically isn’t just about the numbers on the scale. It can silently damage your health. “Eating too little often means missing out on essential nutrients like proteins, vitamins, and healthy fats,” says Dr. Ghei. This nutrient deficiency can lead to fatigue, brittle nails, hair loss, low immunity, mood swings, and even irregular periods in women.
She adds, “For many people, it’s the weight loss itself that has aged them.”
Starving also wreaks havoc on your hormones. Levels of leptin (the hormone that signals fullness) drop, while ghrelin (the hunger hormone) rises. Cortisol, the stress hormone, spikes. “That combination fuels cravings, especially for comfort foods, and creates belly fat,” she explains.
The result? Cravings, binge cycles, and eventually, regaining more weight than you lost. “Chronic restriction often leads to binge eating, especially when willpower runs out in front of tempting food,” warns Dr. Ghei.
So what actually works?
Instead of obsessing over eating less, experts say a sustainable, science-backed approach works better.
“Weight loss is a complex, multi-system process,” says Dr. Ghei. “It’s never just about shedding kgs, it involves balancing hormones, improving gut health, resetting metabolism, and addressing emotional triggers and lifestyle imbalances.”
It starts with understanding your body through assessments and expert consultations. “Every person’s body is different and so is their weight story,” she explains. “That’s why well-designed wellness solutions always begin with medical diagnostics and a personalised plan.”
Eat real food, not fad diets
Dr. Ghei recommends focusing on nutrient-dense meals, mindful eating, strength training, and good lifestyle habits.
“Eat balanced meals that include protein, fibre, and healthy fats. Prioritise hydration, stress management, and sleep,” she advises.
She stresses avoiding “all-or-nothing” thinking. “Sustainable weight loss is about consistency, not perfection,” she says.
Aim for sustainable weight loss
For Dr. Ghei, true success in weight loss isn’t just about fitting into a smaller dress size.
“Our aim should be healthy and sustainable weight loss, not rapid loss,” she explains. “The body needs time to adapt. For true transformation, you need an ecosystem, expertise, and consistency. Most importantly, you need someone who looks beyond your weight chart and understands your body and mind as a whole.”
So the next time you’re tempted to skip a meal in the name of weight loss, remember your body isn’t keeping score of how little you eat. What it really needs is strength and nutrition.
