The Fix for a Stalled Metabolism

You’re eating less, pushing hard in your workouts… and yet your energy is crashing, your mood is tanking, and the scale isn’t moving. Sound familiar?

This is a classic sign that you’re not eating enough, and it could be stalling your metabolism.

When you chronically under-eat, your body shifts into conservation mode: burning fewer calories, breaking down muscle for energy, and clinging to fat as a survival mechanism.

Instead of getting leaner, you feel more tired and frustrated.

The good news? You can turn things around — without living in the gym or starving yourself.

Why Eating Too Little Backfires

You’ve probably heard the saying “calories in, calories out.” And while the laws of thermodynamics do apply to weight loss, taking it to the extreme works against you. Eating less isn’t always better. When calories get too low, your body adapts by breaking down muscle for fuel and holding onto fat — a direct hit to your metabolism.

In fact, prolonged calorie restriction reduces resting metabolic rate (RMR) — sometimes more than can be explained by weight loss alone — creating what scientists call metabolic adaptation. This shift, combined with accelerated muscle breakdown for energy, makes your body more efficient at conserving calories and resisting fat loss. That’s why many people hit a frustrating plateau even while they feel like they’re “doing everything right.”¹ ²

How to “Restart” Your Metabolism

Here’s how to bring your metabolism back online and start seeing results again:

1️⃣ Eat Enough to Support Your Body

A rough baseline is around 12 calories per pound of body weight, though athletes or very active individuals may need more. This ensures your body has enough energy to fuel workouts and daily activity.

👉 Note: If you've been chronically restricting calories, it may take your body a couple of weeks to recalibrate. In those first couple of weeks, your weight may go up slightly before coming back down. This is normal...do not freak out!!

2️⃣ Prioritize Protein

Aim for 1 gram of protein per pound of goal body weight, spread across 4–5 meals or snacks per day. Protein helps preserve lean muscle mass, keeps you full, and supports recovery after training.

3️⃣ Lift Heavy Sh*t

Strength training 3–4 times per week is key. Track your lifts and aim to increase weights or reps by 3–5% weekly. If you’re prone to missing workouts, go for full-body sessions so no muscle group gets left behind.

👉 Bonus tip: Eat protein with carbs within 1 hour of training to optimize recovery and glycogen replenishment. You'll feel noticeably more energized and less sore.

The Bottom Line

When it comes to weight loss (or fat loss), the goal is not to eat as little as possible — the goal is to eat as much as possible and still lose weight.

By fueling your body properly with adequate calories and protein while focusing on strength training, you can get back on track, build muscle, and finally see the fat-loss results you’ve been chasing.

Lose Fat for Good with Personalized Coaching

💡 Curious about how much you should be eating for fat loss? Book a complimentary consultation call and let’s create a fueling plan that actually works.

References:

Müller MJ, Bosy-Westphal A. Adaptive thermogenesis with weight loss in humans. Obesity. 2013 Feb;21(2):218–28. doi:10.1002/oby.20027. https://pubmed.ncbi.nlm.nih.gov/23404923/
Martins C, Roekenes J, Salamati S, Gower BA, Hunter GR. Metabolic adaptation is an illusion, only present when participants are in negative energy balance. Am J Clin Nutr. 2020 Jun;111(6):1215–1226. doi:10.1093/ajcn/nqaa063. https://pubmed.ncbi.nlm.nih.gov/32844188/