Introduction: Why Less Isn’t Always More
For years, we’ve been told that eating less is the key to weight loss. Cut calories, move more, and the fat will melt away—simple, right? But if you've ever found yourself stuck in a weight-loss plateau, constantly hungry, or feeling weaker in the gym, you might have wondered: Is eating less always the answer?
As a personal trainer, I’ve seen it time and time again—people slashing their calories to extreme levels, only to see their progress stall. What they don’t realize is that eating too little can actually make fat loss harder. Your metabolism slows, workouts suffer, and your body starts holding onto fat for survival.
The truth? Sometimes, eating more—strategically—can actually boost your metabolism, improve performance, and help you lose weight more effectively. Let’s break down the science behind why this works.
The Science: Why Eating More Can Boost Fat Loss
Weight loss is all about energy balance—burning more calories than you consume. But your body is adaptive. When you drastically cut calories, it doesn’t just burn fat; it also slows down metabolism, reduces muscle mass, and triggers hunger hormones to keep you from losing too much weight too fast.
Here’s how increasing calories can actually work in your favour.
1. Your Metabolism Slows Down When You Eat Too Little
Your metabolism isn’t static—it adjusts based on how much you eat. When you cut calories too aggressively, your body fights back by lowering resting metabolic rate (RMR)—the number of calories you burn at rest.
A 2016 study published in Obesity Reviews found that prolonged calorie restriction leads to metabolic adaptation, where your body reduces energy expenditure to prevent further weight loss. This is why many people hit frustrating plateaus, even when eating very little.
One of the most famous examples of this is the Biggest Loser study (Fothergill et al., 2016), which followed contestants from the reality show. Years after their dramatic weight loss, their metabolisms remained significantly slower, making it harder to maintain their results.
By eating slightly more, you can prevent this metabolic slowdown, allowing your body to burn calories more efficiently over time.
2. Eating More Helps You Burn More Calories
When you eat more, your body naturally burns more energy in three ways:
Increased Thermic Effect of Food (TEF) – Digesting and processing food burns calories, especially with protein-rich meals.
Higher Non-Exercise Activity Thermogenesis (NEAT) – More calories = more energy = more movement throughout the day (fidgeting, standing, walking).
Better Workout Performance – More energy from food leads to higher intensity workouts, which burn more calories long-term.
A Journal of Clinical Endocrinology & Metabolism (2015) study found that when subjects increased their calorie intake, their NEAT incre
ased significantly, leading to more calories burned without even trying.
3. More Calories = More Muscle = Higher Metabolism
Muscle is metabolically active, meaning the more muscle you have, the more calories you burn—even when you’re resting. But when you cut calories too much, your body doesn’t just burn fat—it breaks down muscle too.
A 2014 study in the Journal of the International Society of Sports Nutrition found that individuals who ate sufficient protein and maintained a moderate calorie intake during a fat-loss phase preserved more muscle mass, keeping their metabolism higher.
By eating enough calories to fuel muscle maintenance and growth, you’ll burn more fat in the long run.
4. Extreme Dieting Leads to Hormonal Imbalances
When calories drop too low for too long, key hormones that regulate hunger, fat storage, and metabolism become disrupted:
Leptin (the “fullness” hormone) drops, making you hungrier and more likely to binge eat.
Ghrelin (the hunger hormone) rises, leading to uncontrollable cravings.
Cortisol (the stress hormone) increases, which can promote fat storage, especially around the abdomen.
A Metabolism (2017) study found that dieters who maintained too large a calorie deficit experienced significant hormonal imbalances, making long-term fat loss unsustainable.
By slightly increasing calories, you help regulate these hormones, making weight loss feel easier and more sustainable.
Real-World Examples: The Power of Eating More
Athletes, bodybuilders, and fitness professionals often go through cutting and bulking cycles to maximize fat loss while maintaining muscle. When they stop cutting too aggressively, they retain more muscle, keep their metabolism high, and burn fat more effectively.
A 2017 study from the American Journal of Clinical Nutrition followed two groups of dieters—one in a severe deficit, the other in a moderate deficit with periodic calorie increases. The second group lost the same amount of fat but retained more muscle and had better energy levels.
The Role of Sleep & Stress in Fat Loss
Undereating often leads to poor sleep and higher stress levels, both of which negatively impact metabolism and fat loss.
A Sleep (2018) study found that participants who ate too little had disrupted sleep cycles, reducing their ability to recover from workouts.
Chronic stress (linked to undereating) raises cortisol, which encourages the body to store fat around the midsection (Psychoneuroendocrinology, 2016).
Adding calories—especially from slow-digesting carbs before bed—can help regulate cortisol and improve sleep quality, which in turn boosts fat loss and recovery.
A Simple 4-Week Plan to Increase Calories
If you’ve been eating too little, follow this structured approach to increasing calories without gaining fat:
Week 1: Add 100–150 calories per day from lean protein or healthy fats.
Week 2: Increase weight training intensity & track energy levels.
Week 3: Add another 100 calories and assess weight/muscle changes.
Week 4: Compare before/after strength, performance, and body composition.
Final Thoughts: Smart Eating for Sustainable Fat Loss
If you’re stuck in a weight-loss plateau, constantly tired, or struggling with cravings, more food might be the solution—not the problem.
By increasing calories in a controlled way, you can:
✅ Prevent metabolic slowdown
✅ Maintain (or even build) muscle
✅ Improve workout performance
✅ Make weight loss more sustainable
Fat loss isn’t about eating as little as possible—it’s about fuelling your body efficiently. When you eat the right amount, your body works with you, not against you.
If you’ve been under-eating for too long, try increasing your calories slightly and see how your body responds. Sometimes, the best way to lose fat isn’t to eat less—it’s to eat smarter.
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