Losing weight is a complex process influenced by various factors, and consuming too few calories can actually hinder weight loss rather than promote it. If you're not losing weight despite eating under 400 calories a day and burning around 200 calories through exercise, there might be several reasons for this:
Starvation mode: Severely restricting your caloric intake can send your body into "starvation mode." In this state, your metabolism slows down to conserve energy, making it harder to lose weight.
Muscle loss: With such a low caloric intake, your body may start breaking down muscle tissue for energy, which can lower your metabolic rate and further hinder weight loss.
Nutrient deficiencies: Consuming very few calories means you might not be getting essential nutrients your body needs to function optimally. This can lead to health issues and interfere with weight loss efforts.
Hormonal imbalances: Extreme caloric restriction can disrupt hormonal balance, affecting hunger hormones, thyroid function, and other metabolic processes.
Inaccurate calorie counting: It's possible that you might be underestimating your calorie intake or overestimating the calories burned during exercise.
Lack of exercise variety: Relying solely on one form of exercise might lead to your body adapting to the routine, resulting in fewer calories burned over time.
Stress and sleep: High stress levels and inadequate sleep can affect weight loss by influencing hormones that regulate appetite and metabolism.
Medical conditions: Certain medical conditions can affect weight loss, such as hypothyroidism, polycystic ovary syndrome (PCOS), or insulin resistance.
Water retention: Your body might be retaining water due to changes in salt intake or hormonal fluctuations, making it seem like you're not losing weight.
Muscle gain: If you're engaging in strength training or resistance exercises, you may be building muscle, which can offset weight loss on the scale since muscle weighs more than fat.
To achieve sustainable and healthy weight loss, it's important to adopt a balanced and nutritious diet that provides enough calories to support your body's needs. Extreme calorie restriction is not a safe or effective approach. Consider consulting with a registered dietitian or healthcare professional to create a personalized and sustainable weight loss plan based on your specific needs and goals. They can help you establish healthier eating habits and a more appropriate exercise routine to support your weight loss journey.