Is there such a thing as 'Starvation effect' that prevents weight loss when dieting?

Question

I've been successfully losing weight for about the last five to six months (about 3 and a half stones so far), but recently the loss has begun to plateau, and it's making me kind of cranky. I started at 20st5, and I'm aiming for around 15st. I'm eating a varied diet of around 1200-1400 calories a day, and doing an hour of heart-rate monitored aerobic exercise 4-5 times a week at the Gym (Bike and treadmill: the machines say I'm burning approx 800 calories per session). My job is extremely sedentary. Some friends have mentioned a 'Starvation effect' where I might be consuming *too little* and my metabolism is slowing down to compensate. I thought weight loss was a simple matter of 'Energy in, Energy out'. Is it possible that I am eating too little or doing too much exercise? Stepping on the scales each week and only seeing a 1lb loss (if anything) is a little disheartening, but I know I've got further to go.

Answer 1

1lb is good at this point. Thats what you should be losing- but I would vary the exercise more.

Answer 2

Yes there is a thing as starvation effect but no i don't think you are experiencing it. Exercise actually boosts your metabolism rate and thus it is unlikely your body's metabolism has slowed down to compensate. This only really occurs when people eat too little (e.g. below 1000 calories).

What you are experiencing is normal - many people see a drastic loss in weight within the first few weeks or so and then find that the weight loss is slowing. In actual fact what is most likely happening is your body is now building muscle which weighs more than fat thus giving the illusion that you are not losing as much. Just keep to your new regime - you will eventually lose the weight. It may take time but it'll be worth it. Also it is better to lose the weight more slowly - people who lose a lot of weight drastically can end up with unsightly excess skin which can then only be removed by surgery. Well done for losing the proper way - healthy diet and exercise. Good luck!!

Answer 3

Yes, there is such a thing as 'starvation effect'. It happens when you don't eat enough and I'd say 1200-1400 cals/day is not enough for the exercise you do. You may only burn 800 per session on the machine but your metabolism stays boosted even after your session. You might want to try bumping up to 2000 cals/day OR cutting your exercise time to 30 min if you want to keep your cal intake the same. Even so, you can still sometimes plateau and the only thing to do for that is grin and bear it. It may take a year to get into the shape you want but it's worth it. I'd say you've done well so far at 2 lbs/week. That's what a Dr. would advise.

Answer 4

Hi, I am currently on a diet, I haven't lost as much as you (well done!,) but I have probably lost about 1/2 a stone. But I only wanna lose a stone. I noticed after the first 3 weeks that the weight loss is not as noticiable now, and it takes longer to see any benefit. I think the body shifts the easiest fat first and then stubbon longer-term fat (probably around the organs) takes longer to shift. I defintely noticed a rapid initial change which has now plateaued. My advice is to keep at it, and dont starve yourself! Because the body goes into starvation mode and actually hoards the fat! Eat three meals a day and dont snack in between - thats what I am doing! I have gone from a UK size 16 to a 12 and I feel fabulous!!

All the best

xx

Answer 5

There is a starvation effect, but I think it would take a nutritionist to decide whether you triggered it. You should be able to live healthy on 1400 calories a day, but if you burn off 800 with just part of your workout, you may be eating too little.

Usually you see the starvation effect when you are getting no food for an extended period of time, like when you skip breakfast. Because your body hasn't seen food for half a day, it starts trying to conserve energy and store what it can. Eating something in the morning keeps your body in energy-burning mode all day--so if you are skipping breakfast, don't, it's hurting your efforts.

Answer 6

To live, your body requires a MINIMUM of 1000 calories a day to survive. 3500 calories is equal to 1 lb of fat. So, if you are staying under 3500 calories a day AND excercising there isn't any reason at all why you should be gaining weight or at a standstill with your weightloss.

Skipping meals is NOT going to help you lose weight.
Skipping meals is going to actually slow down your metabolism, making it more and more difficult for you to lose weight. Your body is hungry for a reason. If you take away it's nourishment and push it into starvation mode, your metabolism will slow down and your body will STORE everything you eat, because the rhythm has been thrown off and your body will not be able to predictwhen your going to eat again, so the food will be stored, for later.

The best advice I can give you is to drink plenty of water (8-10 8oz glasses per day is the reccomended minimum) eat lots of high fiber fruits and veggies, avoid sugary foods and highly processed foods. Stick with lean protein sources, chicken and fish are the best. Watch your portion sizes! A single portion of meat is 4 oz. that's about the size of the palm of your hand. Read the labels on the things you buy to eat. The portion size on most things is clearly printed on the labels. Alot of things will fool you into thinking that the pkg holds one portion, when actually there are 2 servings in the pkg.

A good diet and excercise program should be a lifestyle, not something you just pick up and do when you feel like it, or want to drop some weight quickly. You have to set goals and stick with them to see results. The weight didn't come on your body over night, and it will not come off overnight either. Think realistically about it.

One thing that I've heard that will boost your metabolism to help you lose weight better is green tea. You can drink it, or you can get green tea extract tablets in the health food store. A good excercise program will help boost your metabolism also. A good 20-30 minute workout every day or every other day can give you the jumpstart your body needs. But you have to be faithful to it and stick with it.

Answer 7

The number of calories you are consuming are not enough to sustain you especially when 4-5 days out of 7 your burning 800 calories. When you go on a very low calorie diet your body thinks you are starving and begins to conserve energy by doing things like converting muscle into glucose. Your friends are right, your metabolism will slow down and although you have lost 3 and a half stone in 6 months lots of this weight loss could be water and muscle. Also muscle weighs 18% more than fat so when your body starts losing the muscle and you jump on the scales it will look like your making good progress when you are really losing muscle. You should stay away from diets that say to cut your calories drastically or fad diets pedled about by poeple like Gillian McKieth who claim to be doctors and know lots about the body when really they know nothing and are not doctors at all. Unfortunantly when you come of the diet your weight will just go straight back up and can sometimes go up more than it was to start with due to the loss of muscle. The further you go the more muscle you lose.

Answer 8

Hi,
I am very sceptical about this so called starvation effect, people who survived concentration camps and those in 3rd world countries who have both faced long periods of starvation and they show no signs of retaining or gaining weight.
In my long term experience of dieting weight loss does slow down but should be around 2-3lbs per week although having said that I know a few people who lost a pound a week for a long time. I would try to speak to your gym trainer and see if altering your workout might help in case your building muscle which weighs heavy or burning sugar rather than fat.
Also maybe changing your diet a bit, perhaps the foods you are eating dont suit you, intolerances can slow weight loss.
Above all you are losing and slow loss usually means you are less likely to regain. I have just started my own journey which sounds like a similar one to yours, I can only hope I do as well!
Good luck

Answer 9

almost ALL dieters will reach a plateau at some point in their diet. It could very well be a metabolism related event...rather than your body being in starvation mode, perhaps it's getting used to the workouts and you need to try something different during your exercise time? How about introducing weight training or swimming, or even the elliptical trainer, you didn't mention any of those in your exercise list. OR, try exercising at a different time during the day, or do interval training. Below is an article on the very subject.

Answer 10

Homeostasis

The relatively constant conditions within organisms, or the physiological processes by which such conditions are maintained in the face of external variation.

Similar homeostatic controls are used to keep factors such as temperature and blood pressure weight nearly constant despite changes in an organism's activity level or surroundings. Such systems operate by detecting changes in the variable that the system is designed to hold constant and initiating some action that offsets any change. All incorporate a sensor within the system that responds when the actual condition differs from the desired one, a device to ensure that any action taken will reduce the difference between actual and desired, and an effecter to take the needed action as directed. The crucial aspect is that information is fed back from effecter to sensor and action is taken to reduce any imbalance—hence the term negative feedback.
It soon becomes clear that the body's function involves countless homeostatic mechanisms, both within and outside cells.

What starts to happen is that the body thinks you are trying to kill it, so it starts to protect it self. You are possible feeling a drop in energy, feeling tired, reduces mental agility etc.

This is what you are calling the ‘Starvation Effect’ What I would suggest is that you raise your calorie intake up to1800/2000 an add resistance training into your routine.

Also shock your body by changing your routine.

Your body will adapt to regular exercise and start to store energy for you. This means you burn less fat to create energy. When you first started you possible burnt 50% carbohydrate 50% fat. Now that’s possible 80/20.

The body stores very small amounts of excess energy as carbohydrates. The liver stores some as glycogen, a complex carbohydrate that the body can easily and rapidly convert to energy. Muscles also store glycogen, which they use during periods of intense exercise. The amount of carbohydrates stored as glycogen provides almost a day's worth of calories.

Answer 11

Yes, there is such a thing as "starvation effect" where your metabolism slows down and your body greedily hangs on to every last bit of body fat that you have. You're not eating enough. Try eating 1,800 calories per day on non-workout days and 2,000 calories per day on workout days. You may also want to try eating six small meals or snacks per day instead of eating three squares or one big meal per day. Eating smaller amounts more often will boost your metabolism. Changing your workout routine may help too. If your body is used to your current workout, try something else like aerobics or high-intensity interval training or strength training using light weights and doing lots of repetitions. Good luck!