Across India, many people feel frustrated because they are eating less but still gaining weight. They skip meals, eat only salads, or follow the latest online diet trends, yet the scale does not move. This is not about laziness or willpower. Doctors say it is mainly about how our metabolism works. Factors like stress, nutrient deficiencies, and modern lifestyles can quietly damage muscle mass and slow down fat-burning. Eating too little often ends up backfiring, causing more fat gain instead of weight loss.
Dr Shrey Srivastava, Senior Consultant in Internal Medicine at Sharda Hospital, says most people make the same four mistakes when trying to lose fat. Each of these habits actually slows down the metabolism instead of helping it.
1. Eating too little slows metabolism
Many people think eating less will automatically help them lose weight. But Dr Srivastava explains that undereating forces the body into “survival mode”, where metabolism slows down to conserve energy. In this state, the body holds onto fat instead of burning it.
This problem is common among working adults who skip breakfast, have late lunches, or eat only one large meal at night. Such eating patterns are linked with higher fat storage and lower metabolic activity. The key is to eat enough food at regular intervals to keep the metabolism active.
2. Too much cardio, no strength training
Another common mistake is focusing only on cardio exercises like walking or running while avoiding strength training. Cardio burns calories during the workout, but muscle keeps metabolism active even after exercise.
Low muscle mass leads to lower resting metabolism, which means the body burns fewer calories even at rest. As a result, people can gain fat even if they eat fewer calories. Including strength training exercises helps build muscles and improves long-term fat-burning.
3. Inconsistent habits
Many people try a strict diet and exercise plan for a week and then lose motivation. Metabolism does not respond well to short-term intense efforts. It works best when routines are consistent.
Even small habits, like 20 minutes of daily movement or eating meals at regular times, can help maintain a steady fat-burning cycle. Consistency is far more important than occasional bursts of effort.
4. Following random online diets
Copying diets from celebrities or social media influencers can be very harmful. Dr Srivastava says no two bodies are the same, so what works for one person may not work for another.
Some online diets can cause nutrient deficiencies, hormonal imbalance, or extreme fatigue, slowing down metabolism. This explains why people sometimes lose weight quickly at first but then gain it all back—and even more—when their metabolism drops.
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Experts suggest a few important steps to support metabolism instead of trying to starve it:
Eat enough, don’t under-eat – Fuel your body properly at regular intervals.
Prioritize protein and whole foods – These help maintain muscle mass and improve fat-burning.
Include strength training – Builds muscles and increases resting metabolism.
Stay consistent – Small daily habits are better than occasional intense workouts.
Get personalized advice – Avoid copying random online diets; consult a doctor or nutritionist.
Sleep well – Aim for 7–8 hours; poor sleep lowers metabolism and increases fat storage.
Manage stress – High cortisol from stress can cause belly fat and slow metabolism.
The main lesson is that fat gain is not a punishment for eating less. Instead, it signals that the metabolism needs care and support. Our bodies are highly sensitive to stress, sleep, muscle loss, and nutrient intake. When we eat enough, stay active, manage stress, and maintain consistent routines, the body responds positively.
Sustainable fat loss is not about shrinking your plate or skipping meals. It is about strengthening your body and metabolism over time. Eating the right foods, building muscle, and maintaining healthy daily habits is the safest and most effective way to lose fat and stay healthy.
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