Skip to content
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

10 Warning Signs Your Calories Are Dangerously Low

Discover if your diet is secretly sabotaging your fitness goals.

Mario_Tomic24

Have you been struggling with constant hunger, low energy, and disappointing results despite religiously counting calories? You're not alone. A recent survey revealed that 28% of people trying to lose body fat consume dangerously low calories – between 1,500-1,700 daily – potentially sabotaging their long-term success.


Mario Tomic, a fitness coach with over a decade of experience helping thousands transform their bodies, shares critical warning signs that your calorie intake might be too low. With more than 400,000 YouTube subscribers benefiting from his science-based approach, Mario reveals how to spot and fix the common pitfalls of excessive calorie restriction. Read on to discover if you're unknowingly undermining your progress and learn how to adjust your diet for sustainable results.

Your Strength Is Declining

"If you're consistently getting worse training performance and you're not even that lean, you have a problem," Mario warns in his post. He explains that strength loss typically starts subtly – fewer reps than usual, then eventually reducing weights on main lifts.

"Poor training performance is how people end up losing lean muscle, becoming more skinny fat, and slowing down their metabolism," Mario cautions. According to him, beginners and intermediate lifters should maintain or even gain strength until reaching 10-15% body fat.

You're Losing Weight Too Fast

Mario emphasizes that rapid weight loss often backfires: "If you're above 20% body fat, aim to lose 1% of your body weight per week." For someone at 200 pounds, that's a maximum of two pounds weekly.

For those at or below 20% body fat, the target changes: "My recommendation is to lose between half a percent to about three-quarters of a percent of your body weight per week." This measured approach helps preserve muscle mass while ensuring sustainable fat loss.

You Can't Stop Binge Eating

"Most people tend to blame a lack of discipline, but the reality is the plan itself is set up for you to fail," Mario points out. He describes the typical cycle: 4-5 days of severe restriction followed by weekend binges, resulting in minimal progress despite constant struggle.

You're Below Your Minimum Calorie Threshold

"It's often mentioned that the lowest calorie intake you should have is 10 calories per pound of your target body weight," Mario explains. A target weight of 180 pounds means never dropping below 1,800 calories daily.

He says that this isn't a starting point: "This might be an endpoint for the last few weeks of a cut if you're getting super shredded, but generally, the rule stands as a soft limit where if you get under these levels, you're probably doing something that's unsustainable."

Your Hunger Is Uncontrollable

While some hunger during fat loss is normal, Mario explains the difference: "If you eat whole, healthy, unprocessed foods, get your protein, get your vegetables, drink enough water, sleep well, you'll be able to manage it well."

However, he warns, "The problem is when your calories are so low that you're hungry all the time and consistently obsessing about food." When meals never satisfy you, it's time to reassess your intake.

You Can't Focus at Work

"Getting lean is very important, but it should not come at the expense of your career, your family, and your life in general," Mario emphasizes. Constant fatigue, difficulty concentrating, and irritability are clear signs your calories are too low.

RELATED:10 Natural Weight Loss Steps This Trainer Uses Instead of Ozempic

You're Not Tracking Accurately

"Most people cannot accurately estimate their calorie intake," Mario notes. He highlights common pitfalls: "We got labels that are a little bit off, and we also got eating out, which can be off as well." This inaccuracy often leads to unintentional severe restriction.

You're Experiencing Physical Symptoms

Mario points out that dizziness, headaches, and sleep problems are serious red flags. When these symptoms appear, he advises: "I would highly recommend that you increase your calories by 10% and then recalibrate from there."

You're Stuck in the Quick-Fix Mindset

"Instead of trying to fix a decade of bad eating habits in two, three months of crash dieting, take a more long-term patient approach," Mario advises. The goal isn't just reaching a target weight – it's creating sustainable habits.

RELATED:She Could Have Lost Weight Faster If She Had Known These 5 Fat Loss Tricks

You're Not Moving Enough

Mario shares a crucial strategy for maintaining higher calories while losing fat: "I highly recommend that you start walking 7,000 to 10,000 steps per day, which will help you create that calorie deficit without having to starve yourself."

For those experiencing multiple warning signs, Mario suggests "doing a diet break to maintain calories for two to four weeks to let some of that diet fatigue dissipate." Remember, sustainable fat loss isn't about reaching your goal weight as quickly as possible – it's about building healthy habits that last a lifetime. Instead of cutting calories to the absolute minimum, focus on maintaining the highest possible intake that allows for steady, consistent progress. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Have you been struggling with constant hunger, low energy, and disappointing results despite religiously counting calories? You're not alone. A recent survey revealed that 28% of people trying to lose body fat consume dangerously low calories – between 1,500-1,700 daily – potentially sabotaging their long-term success.


Mario Tomic, a fitness coach with over a decade of experience helping thousands transform their bodies, shares critical warning signs that your calorie intake might be too low. With more than 400,000 YouTube subscribers benefiting from his science-based approach, Mario reveals how to spot and fix the common pitfalls of excessive calorie restriction. Read on to discover if you're unknowingly undermining your progress and learn how to adjust your diet for sustainable results.

Your Strength Is Declining

"If you're consistently getting worse training performance and you're not even that lean, you have a problem," Mario warns in his post. He explains that strength loss typically starts subtly – fewer reps than usual, then eventually reducing weights on main lifts.

"Poor training performance is how people end up losing lean muscle, becoming more skinny fat, and slowing down their metabolism," Mario cautions. According to him, beginners and intermediate lifters should maintain or even gain strength until reaching 10-15% body fat.

You're Losing Weight Too Fast

Mario emphasizes that rapid weight loss often backfires: "If you're above 20% body fat, aim to lose 1% of your body weight per week." For someone at 200 pounds, that's a maximum of two pounds weekly.

For those at or below 20% body fat, the target changes: "My recommendation is to lose between half a percent to about three-quarters of a percent of your body weight per week." This measured approach helps preserve muscle mass while ensuring sustainable fat loss.

You Can't Stop Binge Eating

"Most people tend to blame a lack of discipline, but the reality is the plan itself is set up for you to fail," Mario points out. He describes the typical cycle: 4-5 days of severe restriction followed by weekend binges, resulting in minimal progress despite constant struggle.

You're Below Your Minimum Calorie Threshold

"It's often mentioned that the lowest calorie intake you should have is 10 calories per pound of your target body weight," Mario explains. A target weight of 180 pounds means never dropping below 1,800 calories daily.

He says that this isn't a starting point: "This might be an endpoint for the last few weeks of a cut if you're getting super shredded, but generally, the rule stands as a soft limit where if you get under these levels, you're probably doing something that's unsustainable."

Your Hunger Is Uncontrollable

While some hunger during fat loss is normal, Mario explains the difference: "If you eat whole, healthy, unprocessed foods, get your protein, get your vegetables, drink enough water, sleep well, you'll be able to manage it well."

However, he warns, "The problem is when your calories are so low that you're hungry all the time and consistently obsessing about food." When meals never satisfy you, it's time to reassess your intake.

You Can't Focus at Work

"Getting lean is very important, but it should not come at the expense of your career, your family, and your life in general," Mario emphasizes. Constant fatigue, difficulty concentrating, and irritability are clear signs your calories are too low.

RELATED:10 Natural Weight Loss Steps This Trainer Uses Instead of Ozempic

You're Not Tracking Accurately

"Most people cannot accurately estimate their calorie intake," Mario notes. He highlights common pitfalls: "We got labels that are a little bit off, and we also got eating out, which can be off as well." This inaccuracy often leads to unintentional severe restriction.

You're Experiencing Physical Symptoms

Mario points out that dizziness, headaches, and sleep problems are serious red flags. When these symptoms appear, he advises: "I would highly recommend that you increase your calories by 10% and then recalibrate from there."

You're Stuck in the Quick-Fix Mindset

"Instead of trying to fix a decade of bad eating habits in two, three months of crash dieting, take a more long-term patient approach," Mario advises. The goal isn't just reaching a target weight – it's creating sustainable habits.

RELATED:She Could Have Lost Weight Faster If She Had Known These 5 Fat Loss Tricks

You're Not Moving Enough

Mario shares a crucial strategy for maintaining higher calories while losing fat: "I highly recommend that you start walking 7,000 to 10,000 steps per day, which will help you create that calorie deficit without having to starve yourself."

For those experiencing multiple warning signs, Mario suggests "doing a diet break to maintain calories for two to four weeks to let some of that diet fatigue dissipate." Remember, sustainable fat loss isn't about reaching your goal weight as quickly as possible – it's about building healthy habits that last a lifetime. Instead of cutting calories to the absolute minimum, focus on maintaining the highest possible intake that allows for steady, consistent progress. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

If you feel like your metabolism isn’t working efficiently, you aren’t alone. Kelsey Kunik, RD, is a nutritionist who tries to help people “overcome overeating without dieting.” In a recent Instagram video, she discusses metabolism and how yours could be damaged because of dieting. “Do you ever feel like other people are ‘blessed’ and you’re ‘cursed’ when it comes to your metabolism??” she writes in the beginning of the post, going on to explain why and what you can do about it. Body Network also consulted with our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, to offer her input on the topic.


Some People Try Dieting to Speed Up Their Metabolism, But It Has the Opposite Effect

Kelsey_Kunik_graciouslynourished2graciouslynourished/Instagram

In the video, Kunik explains that oftentimes when someone believes their metabolism is damaged, they might go to the wrong extremes. “That might lead you to dieting to lose weight or speed things up, but the truth is that dieting, especially dieting on and off over several years, can have a massive impact on how efficiently you burn calories,” she says.

Here Are the Signs and Symptoms Yours Needs Help

Kelsey_Kunik_graciouslynourished1graciouslynourished/Instagram

“While this is NOT medical advice and it’s not the ONLY possible cause of these symptoms, your metabolism could use a little help if you experience any of these,” she says.

Holding Onto Extra Weight

Overweight unhappy asian woman extra heavy body cellulite sitting on bed at home. Upset oversized lady worry diet weight loss suffering from extra weight. Obesity unhealthily concept.Shutterstock

Are you feeling heavier than usual? The first sign is “holding on to extra weight,” says Kelsey.

Fatigue

Sleepy young woman drinking coffee, feeling tired, suffering from insomnia and sleeping disorder. Sad female sitting in modern kitchen interior, empty spaceShutterstock

The second sign your metabolism is damaged? “Feeling tired,” she says.

Constipation

Door handle open to toilet can see toiletShutterstock

Are you having trouble going to the bathroom? “Number three on the list is constipation,” she says.

Always Feeling Cold

Frozen. Sad latina female sit on couch at freezing cooled studio flat in warm cap and blanket shiver tremble with cold. Unhappy young lady spend time at home feel bad suffer of heating system problemsShutterstock

Are you getting the chills more than usual? The fourth sign your metabolism is damaged is that you are “always feeling cold.”

Hormone Imbalances

Depressed woman sitting alone on the bed with hands on head feel stress, sad and worried in the dark bedroom and low light environmentShutterstock

Are you feeling all over the place or unusually hormonal, even when it’s not that time of the month. Number five, “hormone imbalances,” she says.

The Answer: Feed Your Body with Nutrients

Girl holds a paper plate with healthy food sitting on the floor. Home delivery food. Healthy eating concept. When you stay at home.Shutterstock

What should you do about it? “And the answer to repairing your metabolism is NOT another diet,” she continues. “When your body is given nourishing food on a regular basis that’s balanced with high protein, fiber, quality carbohydrates, healthy fats, and plenty of fruits and veggies, it begins to trust that food is available and your metabolism can start to HEAL itself. Your metabolism will NOT improve when your body is in a constant flux of starvation and excess — as if you needed another reason to stop dieting!”

Related: This Is Exactly How to Lose Body Fat This Year

Why Your Metabolism Could Be “Tanking,” According to Collingwood

tara_collingwood6dietdivatara/Instagram

Collingwood agrees on all points. “All of these could be signs that your metabolism is tanking,” she says, offering reasons why it may be happening. “It could be from lack of physical activity, poor diet, eating too little, getting too little sleep, or a variety of other reasons,” she says. “When under stress, the body tries to hang on to what it has which means lowering metabolism to prevent weight loss and cause fatigue and other symptoms.”

💪🔥Body Booster: If you are struggling with your metabolism, resist dieting. Instead, try and take a more balanced approach to nutrition, allowing it to reset.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ever feel like you're doing everything right with your diet, but your body isn't responding anymore? You're not alone. While counting calories seems straightforward, your body might be secretly fighting against your weight loss efforts. Thomas DeLauer, a nutrition coach for professional athletes with over 3.68 million YouTube subscribers, reveals the critical warning signs that your body has stopped burning fat effectively. Learn how to identify these signals and, more importantly, how to fix them.


Persistent Cold Sensitivity

If you're constantly reaching for extra layers, your diet might be the culprit. "If you restrict your calories right now, I don't think you'll start feeling cold tomorrow or the next day or even next week, but over a period of time, weeks, months, years, you might certainly start noticing a reduction in your body temperature," DeLauer warns in his post. Research from the Journal of Aging confirms significantly lower body temperatures in people following caloric restriction.

Thyroid Function Changes

DeLauer points to compelling research from the Journal of Endocrinology and Metabolism about thyroid impact. "I don't want to scare you and make you think that if you restrict calories, you're going to plummet your T3 levels. First of all, your T3 levels will come back. The thyroid is very resilient," he explains. However, long-term caloric restriction can lead to decreased T3 hormone levels, affecting your metabolism.

Strength Starts Declining

"I'm not talking about just general fatigue," DeLauer clarifies. "That can definitely happen with caloric restriction, but I'm talking more about actually feeling like you have less strength." He cites research showing a concerning 12.4% reduction in strength during weight loss. The good news? This can be mitigated by maintaining adequate protein intake during caloric restriction.

Sleep Quality Deteriorates

"If you start noticing that your sleep is going to garbage, this is a very good indicator that you're eating too little, and this can happen very fast," DeLauer warns. "This can be something that can happen as quickly as two or three days into extreme caloric restriction." Research involving 4,400 people revealed that consuming less than 16% of calories from protein led to worse sleep quality and difficulty falling asleep.

Energy Levels Plummet

"When you first restrict calories, you feel really good, you're reducing inflammation, you get more energy, you actually feel more alive and more energetic, and that lasts for a couple of months sometimes," DeLauer explains. "But then unfortunately, what ends up happening after that is that you end up in a situation where your body has to go into preservation mode."

Your Body Enters Power-Save Mode

DeLauer uses a brilliant analogy: "It's like when your iPhone gets below 20% and it goes to the yellow battery bar and it kind of downregulates the performance to preserve battery life. That's kind of what happens with your body." This power-saving mode affects everything from your workouts to your daily activities.

RELATED:10 Protein Mistakes Keeping Your Body Fat High, Top Coach Says

Mood Changes Become Noticeable

"It's almost like you have a more cynical outlook on life," DeLauer notes. "This isn't like short-term hanger. This is more long-term mood disorders that end up happening as a result of being in caloric restriction mode." The Journal of Health Psychology confirms this connection between dietary restriction and increased irritability.

Anxiety Levels Rise

"Our ability to withstand and our resilience to be able to deal with caloric restriction goes down as we age," DeLauer explains. He references a 2022 study showing how caloric restriction can increase anxiety, particularly in older individuals. This effect becomes more pronounced with age, making proper nutrition even more crucial.

RELATED:She Walked 30,000 Steps for a Week and Discovered Something Unexpected

Exercise Performance Suffers

"You are making this problem even worse because if you're not eating enough protein at baseline and then you're adding exercise on top of it, you're definitely not getting enough protein," DeLauer emphasizes. This creates a harmful cycle where inadequate nutrition compromises both performance and recovery.

Recovery Time Increases

DeLauer stresses that recovery becomes compromised when calories are too low. He explains that increased protein demands from exercise, combined with insufficient caloric intake, can significantly impair your body's ability to repair and rebuild after workouts.

Stress Hormones Spike

"You have increases in adrenaline, in cortisol, in epinephrine, and that will definitely impact your sleep," DeLauer notes. These hormonal changes don't just affect sleep – they can impact everything from mood to fat storage, especially in older adults who are more sensitive to hormonal fluctuations.

RELATED:7 “Game-Changing” Steps That Got This Trainer Stronger at 43 Than at 32

Metabolic Flexibility Diminishes

The solution isn't to abandon your weight loss goals, but to approach them strategically. DeLauer advises, "Don't go back to eating in a surplus and don't go back to eating how much you were eating at your heavier weight. Just slightly increase your calories and try to maintain your weight for two to three weeks, and then go back into caloric restriction, and you'll find that that really recharges you quite well." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

You might be excited that you are losing weight, but are you really losing the right kind? Autumn Bates (@autumbates) is a Clinical Nutritionist with a Master's in Nutrition Human Performance. She is also a social media influencer with hundreds of thousands of followers, known for revealing tips on healthy eating, weight loss, and intermittent fasting. In a recent social media post, Autumn revealed “the seven clear signs that you're probably burning muscle and not body fat.”


It’s Important to Lose Body Fat, Not Muscle Mass

“When looking to achieve a weight loss goal, we should always be focused on losing body fat while not losing any or very little muscle mass. When we lose muscle, it results in a slower metabolism and becoming more carb-sensitive, making it a lot easier to regain the weight that we just lost. Not to mention, it just makes us less metabolically healthy,” Autumn says in the video.

There Are 7 “Clear Signs”

“It's super important you know the signs of when you're actually losing muscle so that you can shift gears and make changes asap. So I'm going to share these seven clear signs that you're losing muscle and not fat,” Autumn continues.

Sign 1: You Are Gaining Body Fat

Slim attractive young man using fat caliper to measure bodyfat on waist line.Shutterstock

The first sign is that you're gaining body fat. “Now, it is actually possible to lose weight while still gaining body fat so that the scale could be going down, but you could actually be gaining body fat. That's why it's really important actually to measure the right thing,” Autumn says. “I never recommend just using the scale.”

Use the Right Measurements, Like InBody

Slim girl with centimeter isolated on whiteShutterstock

“You want to use measurements that actually track body fat as well as muscle mass. My favorite option is the InBody. It actually breaks down body fat and muscle mass in pounds as well as percentages. So you can actually see where that weight loss or weight gain is coming from because if you're gaining weight, but if it's all from muscle, that's actually a good thing,” Autumn says.

If You Are Losing Muscle While Gaining Fat, Your Metabolism Is Slowing Down

A woman using a body fat scale at the gymShutterstock

“The body's going to be stronger. You're going to have a healthier metabolism, and overall, you're actually making progress toward body recomposition. But if you're losing muscle while gaining body fat is actually making it so the metabolism is slower, you're in a less healthy metabolic state, and you're much more likely to gain back the weight that you lost,” Autumn points out.

You Can Also Use a Tape Measure

Smiling Woman Measuring body With Tape Standing In Front Of Mirror At Home. Beautiful fitness woman measuring butt in front of mirror in living room after fitness marathon. Selective Focus.Shutterstock

“You could also use a tape measure, which is a better form of measurement than just a typical scale,” she says. “The InBody can often be found at a gym, or sometimes you can find at a local health food store.”

Sign 2: You Are Losing Muscle Mass

“The second is that you're losing muscle mass,” Autumn continues. “This is what happens when you simply just eat less without actually paying attention to the right types of foods to help hold onto muscle mass. So if you're using the typical eat less, move, more strategy of just calorie restriction and doing a lot of cardio or just a lot of movement in general, this is the common outcome.”

This Happens When You Drop Your Calories, and You Don’t Exercise

Close Up Of Woman Looking At Calorie Counting App On Mobile Phone At HomeShutterstock

“Let's say you're focused on just counting calories, reducing calories, and you drop down to 1600 calories. You start to lose weight on the scale, and so you think you're making progress, but then suddenly, you hit a plateau. So you think, okay, I need just to eat a little bit less. So you drop your calories by another 200. You break through that plateau, and you start to lose weight again, just on the scale. Then you plateau again, and you can see how this process repeats itself. So, in order to continue seeing results, you have to keep eating less and less and less, but if you're actually keeping track of the right measurements, you would see that that weight loss was coming from muscle and not body fat, or at least largely from muscle, which is why you had to keep eating less and less and less in order to achieve or maintain those results,” Autumn says.

Muscle Mass Prevents This From Happening

Young cauciasian fitness woman wearing sport clothes training outdoors eating healthy banana and showing proud arm muscle.Shutterstock

When we have more muscle mass, it actually gives us a lot more flexibility with the types of foods we can be eating to help support our goals or even maintain our goals, and it helps to prevent this issue of having to eat less and less and less in order to achieve those goals.

Sign 3: You’re Feeling Exhausted After Working Out

Young woman taking a break from exercise outdoors. Fit young female athlete stopping for rest while jogging along the river.Shutterstock

The third sign is that you're feeling exhausted after a workout. “This is actually a big sign of overtraining, and one of the results of overtraining is actually losing muscle mass,” Autumn says.

This Happens From Overtraining

Tired,Fit,Woman,Locker,Room, depression, depressed,unhappy,upset,gym,fitness,workoutShutterstock

“Good high-quality training that's well structured should make you feel more energized for the day and not totally wiped out. When you're in a state of overtraining, it's really common to either go into the workout feeling burnout or to come out of the workout feeling burnout, whichever it is. You shouldn't be feeling excessively burnt out after the workout,” Autumn says.

A Lot of People Don’t Know They Are Overtraining

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

“What's tricky about this one is a lot of people don't think they fall into this category because maybe they're not working out every single day, and so they assume that there's no way they could be overtraining. But a lot of people actually fall into this trap of overtraining because they don't consider the other stressors in their life over training results because we don't have enough time to recover from stressors. Typically, we would just think of the stressor coming from exercise, but it can come from other stressors as well. Like for example, if you stand a lot at work, that is a big stressor on the body, or if you're eating a really poor diet, that is also a stressor on the body, or if you have just a lot of mental or emotional stress, again, another stressor on the body,” says Autumn.

Make Sure to Give Your Body Rest and Repair

“So if you're not getting adequate rest and repair from your workouts while also accounting for the other stressors in your body, whether it be physical or mental, this can also lead to a state of overtraining. And the horrible irony of it is that from the state of overtraining, you start to see the reverse of what you're actually trying to achieve. You start to see muscle being lost as well as body fat increasing. So a lot of people try to overcorrect the wrong direction and add in more workouts, which is actually just making the problem worse,” Autumn says.

Sign 4: You Are Feeling Weaker

leg of fat woman being run or jog on belt of treadmill machineShutterstock

The fourth sign is that you're feeling weaker. “This really goes along with the overtraining. If you find that with your workouts you can no longer do the same intensity or you're not progressing with your workouts, but instead maybe you're actually regressing, then you're probably losing muscle mass,” Autumn says.

RELATED: 7 Healthiest Foods You Need in Your Diet Every Day

You Can’t Lift the Weights You Used to Be Able To

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

“So if maybe in the past you're able to use 15-pound dumbbells, but now you can only use like 12 or 10-pound dumbbells, and that is a huge red flag, you should be getting progressively stronger when you're actually maintaining or even increasing muscle mass a bit and not getting weaker,” she explains.

Sign 5: You Aren’t Sleeping Well

Woman laying on bed in night with her eyes opened.Shutterstock

“The fifth is you're getting poor sleep, and specifically, you're getting poor sleep all of a sudden. Like if you've always had poor sleep, there could be other issues going on, like you don't have a good bedtime routine or maybe some nutrient deficiencies,” Autumn says.

If You Aren’t Eating Enough, You Could Be Having Cortisol Spikes and That Can Disrupt Sleep Hormones

“But if suddenly, especially if you are on some type of body recomposition journey, you're noticing that you're not getting great sleep or you're waking up throughout the night, this is also another huge red flag because when you're not eating enough to help support body recomposition and therefore could be losing muscle mass, this can result in cortisol spikes throughout the day,” Autumn says. “That can disrupt our sleep hormone melatonin, which makes it much more likely that you're going to have either restless sleep or wake up often throughout the night. If, instead, you're getting deep, high-quality sleep every single night, then this is a good sign that you probably are on the right track.”

Sign 6: You Are Feeling Cold All the Time

Sick woman with headache sitting under the blanketShutterstock

The sixth sign is that you're feeling cold all the time, “especially again, if this is a sudden change,” Autumn says. “When we aren't eating enough to support our body's needs during body recomposition, this can lead to the body having difficulties with regulating internal temperatures, plus having muscle mass actually helps to keep us warm. It's a big portion of actually regulating our body temperature. So if you're losing muscle mass, it's getting harder for the body to actually maintain a consistent body temperature and therefore could result in you feeling colder more often, especially when other people aren't feeling very cold.”

RELATED: I Lost 100 Pounds by Walking Every Day: Here Are My Hacks

Sign 7: You Are Losing Motivation

Young woman rubs her eyes after using glasses. Eye pain or fatigue concept.Shutterstock

“The seventh clear sign is that you're just losing motivation in general or you have low energy levels. We need proper fuel and a well-functioning metabolism in order to have good energy levels and feel good throughout the day,” Autumn says.

A Slowing Metabolism Results in Lower Energy Levels

“On the flip side, a slowing metabolism as a result of losing muscle mass can result in lower energy levels or feeling sluggish or unmotivated again, especially if this is a sudden change. If usually you're somebody who's highly energized, highly motivated, and suddenly you're just feeling really sluggish and not feeling motivated for work or your workouts or things that usually you would be motivated for, then this is a very big red flag that you need to take note of,” Autumn concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Woman, gym and workout for training, wellness and cardio health for weight exercise
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

When working out and dieting, the goal is to burn fat – not muscle. But how do you know if you are actually accomplishing it? In a new YouTube video, Autumn Bates, a Clinical Nutritionist who has a Master's in Nutrition Human Performance reveals the “five signs that you're burning fat and not muscle during your weight loss journey.”


1. You Can’t Rely on a Traditional Scale

“If you're purely relying just on a traditional scale, it's pretty much impossible to actually tell if you're losing body fat or if you're losing muscle mass. And this really matters if you're looking for long-term sustainable results,” Autumn explains.

Related: 11 Ways to Ignite Your Metabolism to Burn Fat All Day

2. Losing Fat – Not Muscle – Is Beneficial in the Long Run

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

“Most traditional calorie restricted protocols will result in a significant amount of muscle loss. This muscle loss can then cause a decrease in metabolism as well as a host of other issues for long-term health, like reduced bone density, increased risk of osteoporosis, as well as increased risk of insulin resistance and type two diabetes,” she says, adding “losing muscle mass just makes us more sensitive to carbohydrates, so it makes gaining weight back so much easier.” She explains that using a few tools can help address this issue, allowing you to keep your metabolism revving and so you can reap the “benefits of having muscle mass on our body for long-term health and make it so we can maintain our results for the long run.”

3. First Sign: Your Clothes Are Fitting Differently

Successful weight loss diet concept. Cropped view of young Indian lady in big jeans demonstrating results of her slimming program, promoting healthy eating at home, closeupShutterstock

The first sign that you're losing body fat and not muscle mass” is that “your clothes are fitting differently,” Autumn says. “Now, you've probably heard the saying that muscle weighs more than fat, and although that's like a little play on words, what it really means is that per volume muscle is going to be a lot more dense. So five pounds of muscle is going to look a lot smaller than five pounds of fat. That's why you'll often see these photos on Instagram or other platforms where you see these people who look really toned, really fit, but they weigh more than you would've expected. That's because they have lower body fat, but they have a lot higher muscle mass. So when you're losing body fat while maintaining or even slightly increasing muscle mass, it can result in your clothes feeling a lot looser. And this is because we're getting rid of body fat that takes up more physical space, but leaving behind the leaner muscle mass, especially for women. You might notice this more so in your pants.”

4. Second Sign: You Are Not As Hungry

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

“The second sign is that you're not as hungry,” says Autumn. “Burning fat as fuel tends to make us less hungry, especially when you're focused on the types of foods that help us to more efficiently burn fat as fuel, which are those that are rich in protein, fat, and fiber,” she adds, emphasizing that “protein is the most important macronutrient when it comes to actually maintaining muscle mass during a weight loss process. It's really just mandatory to be eating enough protein to actually maintain muscle mass. When you're losing weight and eating enough protein for the body's needs is so satiating, you're just not really hungry. So eating high quality proteins like eggs, Greek yogurt, beef, chicken, pork, tempeh, are great tools for not only helping to keep muscle mass while burning body fat, but also to just not feel hungry during the weight loss process.”

Related: Top 11 Exercises for Leaner, Stronger, Firmer Legs

5. Third Sign: Your Measurements Are Decreasing

The man who measures a waist with a tape measureShutterstock

The third sign that you're burning fat and not muscle “is that the measurements are decreasing even if the scale is not,” says Autumn. “I prefer taking measurements rather than just looking at the scale because it actually gives you an idea of what your body composition is, depending on which form of measurement you're using. It can even tell you specifically how many pounds of body fat you lost or how many pounds of muscle mass you lost or gained. A regular scale can't do that.” You can also measure yourself using an old school tape measure.

6. Fourth Sign: You Are Getting Stronger

Shirtless man flipping heavy tire at gymShutterstock

“The fourth sign is that you're getting stronger,” she continues. “Assuming that you're actually exercising and using some type of resistance training, which is a necessity to maintain muscle mass during the weight loss process, you should be feeling stronger during your weight loss journey. If you're progressively feeling weaker after every week of workouts, then you're very likely losing muscle mass. If that's the case, it's definitely time to reassess your protein intake, especially to make sure it's actually fitting your body's needs and to make sure that you're getting that protein from high quality complete sources. So if you need a little refresher on that, you can check out my video right up here for the 10 best high quality sources of protein.”

7. Fifth Sign: You See Muscle Definition

Bodybuilder woman lifting curl bar barbell in modern gym. Front view. Muscles woman showing sixpack abs.Shutterstock

The fifth sign? “You start to notice muscle definition,” says Autumn. “Maybe you start to notice that your quad muscles are peaking out or that you're starting to see your abs a little bit. If that's the case, all of these are signs that your body's actually losing body fat, which helps you show muscle definition because muscle definition and toning is really only going to start to become obvious as we decrease body fat percentage, although you can definitely be losing body fat and not noticing muscle mass quite yet. But if you do start to notice muscle definition, then that is one way to determine that you're actually burning body fat.”

8. Take Periodic Progress Pictures

Close-up Of Fat And Slim Woman Standing Opposite To Each OtherShutterstock

Autumn recommends “taking periodic progress pictures” which “can be helpful for actually seeing this progress,” she says. “I did this for myself as well, because it's hard to notice those changes day after day, but actually seeing pictures of your progress can really help to see those changes”

9. An Expert Agrees That the Scale Is Not a Good Measure of Health

Chris_McMahon2.Christopher Michael/Facebook

Chris McMahon, a nutrition and fitness coach, agrees that you can’t rely on the scale when you are trying to get into shape. “Even if you're working out, you'll see the scale go up and things of that nature because you're retaining water and glycogen, which is an energy form that we can keep in our muscles,” he says.

Related: I Lost 100 Pounds Eating the Foods in My New Cookbook

10. He Also Agrees That Fiber and Protein Intake Are Crucial

Chris_McMahonChristopher Michael/Facebook

He also agrees that your nutrition goals should be eating “plenty of fiber,” as it is “connected to hunger and fullness” and amping up your protein intake. “For most individuals who are trying to lean out, we want to make sure that your protein intake is high, because that will help with hunger and fullness,” says McMahon. “It'll also help with preserving the muscle mass you have. And if you are lifting weights and you are training, it'll help you build muscle and recover. So we want to make sure that's higher.”

💪🔥Body Booster: Try not to rely on the numbers on the scale when you are losing weight. Losing fat – not muscle – is an important goal when it comes to weight loss. Improving muscle mass will help you achieve long term weight loss goals.

Kelsey_Rose14
Copyright thekelseyrose_/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Unless you live under a rock, you are well aware that walking is one of the best workouts for losing weight and maintaining your overall health. However, getting the recommended steps to lose weight and burn fat can be difficult, especially if you have a job. Kelsey Rose is a fitness trainer and social media influencer with hundreds of thousands of followers. In a new post, she issues a “PSA” about walking, explaining that “the #1 tool for FAT LOSS for women is literally free!!” According to Kelsey, if you have a “sedentary” job where you only get in 2,500 steps a day, adding a 30-minute walk before and after work will help you burn an additional 260 calories a day, which could help you lose 10 to 15 pounds in 6 months if paired with an 80/20 diet. “10 other hot tips for hitting those daily steps when working a 9-5,” she writes.

1. Turn Your Morning Routine into Movement

Per Kelsey, the first thing you should do is incorporate walking into your morning routine. “Instead of scrolling or lingering over coffee, use 10-15 minutes in the morning to pace around your home, stretch, or go for a quick walk. I wake up in the morning and go outside first thing!” she writes.

2. Take Active Commutes

Turn your commute into a workout, Kelsey encourages. “If possible, walk or bike to work. If you drive, park farther away or get off public transport a stop early to squeeze in extra steps,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

3. Walk During Meetings

Try and get your steps in while you work by multitasking, Kelsey suggests. “Turn phone calls or virtual meetings into walking meetings. Pop in your headphones and take your call while pacing or walking outside,” she says.

4. Use the Stairs

Turn your office stairwell into a StairMaster, suggests the trainer. “Ditch the elevator! Take the stairs whenever you can to sneak in extra movement,” she writes.

5. Set Hourly Step Goals

Set hourly goals instead of a daily goal to get your body moving. “Set a timer to remind yourself to get up every hour. Walk around the office or do a quick lap at home if you’re working remotely,” says Kelsey.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

6. Take Your Lunch Break Outside

Use your lunch break as an opportunity to get fresh air plus exercise. “Go for a brisk walk after eating. It’s a great way to recharge while adding steps to your day,” she says.

7. Use a Smaller Water Bottle

While most experts recommend using large water bottles, a smaller one may help you stay more active. “A smaller bottle means more trips to refill it. Plus, staying hydrated keeps your energy up!” she writes.

8. Walk During Breaks

If you take breaks throughout the work day, use them as an opportunity to take mini walks. “Instead of scrolling on your phone, take a 5-10 minute stroll during your morning or afternoon breaks,” Kelsey writes.

9. Make Errands Active

Multitasking during errands can help you get even more activity in. “Walk to grab coffee, pick up lunch, or drop off documents. Even small tasks can help you rack up steps,” suggests Kelsey.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

10. End Your Day with a Walk

Finally, use the end of the day as a time to reflect and get a workout in. “Wind down after work with a 20-30 minute evening walk. It’s a relaxing way to hit your step goals and clear your mind,” says Kelsey. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Molly Corcoran mollycorcoran.fit
Copyright mollycorcoran.fit/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you frustrated that the same weight loss tactics you used in her thirties are failing to work in your forties? It may be time to change your approach. Molly Corcoran is a weight loss warrior and coach who lost a total of 20 pounds after she turned 40. Now, she helps “35+ busy moms optimize their metabolism, build muscle, lose belly fat & find confidence again in peri/menopause,” she writes in her Instagram bio. In a new post, she reveals three core habits at the center of her weight loss. “I stopped eating clean, ditched the orange theory classes over 40,” she writes, revealing her secret.

High-Intensity Workouts Were Impacting Her Hormones

According to Molly, high-intensity cardio workouts that worked for her when she was younger were not helping her lose weight. “The truth is ladies, the constant cardio workouts Like orange theory did a number to my hormones in peri/menopause,” she writes.

Eating “Clean” Was Also Working Against Her

Another thing that stopped working? “Paired that with trying to eat ‘clean’ so I called it for most of my life. There is no such thing as clean eating and if you’re still trying to eat clean in your 40s+ that’s exactly why you can’t lose the weight,” she continued.

She Made Three Changes

“When it all changed for me was when I left the intense cardio/weight classes and finally got control of my eating habits. Here are the 3 things I focused on that drive results,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

She Started Tracking Protein and Calories

“I started tracking my protein and calories in @myfitness pal to educate myself on portions and got good at consistently hitting 140-150g protein daily. Also, eating carbs at every meal and getting a calorie deficit goal that was manageable so I stay consistent,” she said.

She Swapped Group Fitness for Progressive Overload Strength Training

“I left group x classes for good and started to shift my focus to progressive overload strength training. 3-4 strength days a week tracking how much I lifted, set, and allowed rest between sets to push in my lifts,” she writes. “Wanna change your body, leave the random workouts with cardio mixed in because that’s not strength training.”

She Started Walking

And third, she started moving more in general. “I started to monitor my daily movement outside of my workouts, focused on hitting 10k steps, and still do to this day 5 years later,” she writes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

She Got Serious About Nutrition

She also worked on her nutrition. “Bonus: I got serious about educating myself on adding more to my plate by adding more fruits and veggies to my plate, pairing that with healthy fat, and protein was how I lost the most weight.”

You Need to “Unlearn Everything You Thought Would Work"

“If you finally want to see results in your 40s on up, you need to unlearn everything you thought would work. Have a plan for both nutrition and exercise. I can assure you that the results will come when you get serious about what you put in your mouth!” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Dr. Dan Obesity Expert
Copyright Dr. Dan/YouTube/Shutterstock
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

“Microdosing” is a catchy term that is progressively being used by influencers and mainstream media. The overall concept is that lowering a dose of something – ranging from mushrooms to pharmaceutical drugs – somehow makes it healthier and more acceptable. Recently, people have even been discussing microdosing GLP-1 drugs, including Ozempic, Wegovy, and Mounjaro. However, according to one doctor, this isn’t a good idea. Dr. Dan Burton (@theofficialdrdan) is a “pharmacist by training and an expert in obesity management and medicine.” In a new YouTube video, he discusses the trend and reveals exactly why you should avoid it.

There Are Lots of Mixed Messages About Weight Loss Drugs

He starts off by explaining that there are a lot of mixed messages surrounding weight loss drugs. “A number of influencers and alternative clinicians first came out and said, Ozempic and Wegovy are dangerous. Then they started marketing various supplements of their own that naturally increased GLP-1 and are actually better than Ozempic and Wegovy. And now some of them have pivoted and are starting to say that, ‘Oh, you know what? You should actually only microdose Ozempic and Wegovy because that means it's, it's safer for you.’” He notes that the “opinions and marketing tactics” have “changed over time as we've got more and more wallets involved.”

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

The Drugs Mimic the GLP-1 Hormone Naturally Produced by the Body

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levelsShutterstock

He continues to explain how the drugs work. “Ozempic, Mounjaro, Wegovy and so on are medications that mimic the GLP-1 hormone that is naturally produced by our body. GLP-1 naturally helps to regulate our blood sugars as well as our appetite and satiety feelings,” he said. While they have been “revolutionary not only for obesity management but also diabetes management”, there is a “subset of individuals on the internet that will come out ringing the alarm bells to say otherwise.”

Some People Want to Say the Drugs Are “Dangerous” and “Unnatural” and Are Marketing Their Own Alternatives

Valparaiso, IN USA - January 22, 2024: Wegovy semaglutide pens for treatment of chronic obesity, close upShutterstock

Some of them have “quickly labeled these medications as being dangerous, unnatural, and started marketing and pushing their own natural safer supplements,” he says. “But that really didn't last too long because these medications, Ozempic and Wegovy have been shown to be so effective that the supplements just don't even touch them in terms of the results and benefits that could be had. In fact, some of the supplements don't do anything at all.”

RELATED:20 Possible Ozempic Side Effects

And Now, Some Are Recommending Microdosing

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugarShutterstock

“Now some of them are pivoting and moving away from this,” he said. Enter microdosing, the concept of using just a little bit of the weight loss drug. “So what exactly is being sold? What is this microdosing of Ozempic actually mean?” he asks. He reveals that the usual starting dose of these drugs is 0.25 milligrams once a week. “What these alternative clinicians and such are saying is to take a dose that's much, much lower than that, but it's still the exact same medication just at a lower dose. It's not at a microdose, just a lower dose than what we usually use.”

While It Sounds “Safer and Fluffy” There Is No Science Backing It

Hands,In,Blue,Surgical,Gloves,Holding,Ozempic,Insulin,Injection,PenShutterstock

The smaller dose is “being branded in a different way to make it sound that it's safer and fluffy and everyone's gonna be happy. So it's not a healthier alternative, it's it's just a dosage adjustment. And there's nothing scientifically special about a micro dose. There is no data insights or anything like that that demonstrates the efficacy or better acceptability in that sort of thing of smaller doses,” he says.

Everybody Needs a Different Dose

WARSAW, POLAND-10 JAN, 2025: Ozempic is an anti-diabetic medication used for the treatment of type 2 diabetes and an anti-obesity medication used for long-term weight management.Shutterstock

He explains that because everybody’s body is different, it’s important to work with your own clinician to determine the proper dose. “Some people are going to get a great response at a very low dose, and it could be less than 0.25 milligrams or whatever the usual starting dose is,” he says. “Some people are gonna need a much higher dose to get a response and get the efficacy that we're trying to get out of the medication. And spoiler alert, that's because everybody is different.”

RELATED:What Happens to Your Body When You Stop Taking Ozempic

You Want It to Be Effective Without Side Effects

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.Shutterstock

“Ultimately, these medications have gotten so powerful that we want to figure out what's going to work for you so that we get the balance of the benefit of the medication, but it's not causing you to have horrible, terrible side effects that you can't tolerate and are ruining your life. And unfortunately for some people, they just can't tolerate the medication at all.”

He Says That Microdosing Ozempic Is Just “Marketing Fluff”

Cheerful young sportswoman resting after workout at the beach, taking a selfie, drinking water, sitting on a fitness matShutterstock

“So microdosing as a concept sounds really fancy and such like that, but it's actually just marketing fluff. And really we should be using these medications with your healthcare team and various other resources that help you with lifestyle changes in management to find the dosage, the plan, and the thing that works for you,” he continues, adding that it’s “dicey” when “influencers and alternative clinicians who don't have any expertise with the actual medications or how to properly monitor individuals that are on these medications” start promoting their specific microdosing protocol or coaching program.

Consult with Your Doctor

Female doctor filling patient insurance information

Shutterstock

In conclusion, if you have been prescribed a weight loss drug, “you can skip the microdosing consultation with some alternative clinician. You just need to continue working with your healthcare team and provider in order to find the dose and such that works for you as well,” he says.

RELATED:20 Things to Avoid While on Ozempic

While They Might Lower Doses, It Needs to Be Up to an Expert

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugarShutterstock

“And yes, as a caveat, we may use lower doses or adjust things as someone gets to their maintenance weight,” he adds. “It might end up being a very low dose of one of these medications. But again, it should be done by clinicians that have the expertise and knowledge to properly monitor and dose adjust things for you.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.