Welcome back to The Lift Podcast with your host, Harry! Today, we’re diving deep into one of the biggest fitness myths—starvation mode. If you’ve ever felt like you’re doing everything right in a calorie deficit but suddenly stop losing fat, this episode is for you. We’ll break down the science behind adaptive thermogenesis, why your progress stalls, and what you can actually do to keep seeing results.
Welcome back to The Lift Podcast with your host, Harry! Today, we’re diving deep into one of the biggest fitness myths—starvation mode. If you’ve ever felt like you’re doing everything right in a calorie deficit but suddenly stop losing fat, this episode is for you. We’ll break down the science behind adaptive thermogenesis, why your progress stalls, and what you can actually do to keep seeing results.
Key Takeaways:
🚨 Myth: Starvation Mode Stops Fat Loss
✅ Your body does not store fat out of thin air when you’re in a deficit.
✅ If you're not losing fat, you’re simply not in a deficit anymore due to natural metabolic adaptations.
⚙️ Why Your Progress Slows in a Deficit
✅ Your body adapts by reducing movement, making you feel more sluggish, and even lowering calorie burn.
✅ Less food = less glycogen = less energy for workouts = fewer calories burned.
✅ The longer you diet, the more your body resists fat loss.
🔄 How to Fix a Fat Loss Plateau
✅ Reverse the metabolic slowdown by increasing calories strategically (maintenance phase).
✅ The length of this phase depends on how extreme the adaptations are:
Mild plateau? 1 week of maintenance.
Severe stall & low energy? 3-4 weeks of maintenance.
✅ When you return to a deficit after resetting, fat loss will become easier again.
🧠 Mental Readiness Matters
✅ Before dropping back into a deficit, ask yourself:
Do I feel energized?
Am I motivated?
Can I stick to the plan without extreme cravings or bingeing?
Final Thoughts:
🔹 Starvation mode is a myth—but metabolic adaptation is real.
🔹 The key to long-term fat loss is knowing when to adjust your approach.
🔹 If you’re stuck in a plateau, strategic maintenance is the way out.
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