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Studies on very low-calorie diets providing less than 1,000 calories per day show they can lead to muscle loss and significantly slow down metabolism (5, 6, 7).

Bottom Line: Consuming too many calories can stop you from losing weight.

This means you need to burn more calories than you consume.

For many years, it was believed that a decrease of 3,500 calories per week would result in 1 lb (.45 kg) of fat loss.

Sometimes you feel like you’re doing everything right, yet still not getting results.

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You may feel as though you’re not eating very many calories.

In addition, it may impair the production of adrenal hormones that regulate stress response (12, 13, 14).

Trying to force your body to burn more calories by exercising too much is neither effective nor healthy.

When this happens, your clothes may start to feel looser — especially around the waist — despite a stable scale weight.

Measuring your waist with a tape measure and taking monthly pictures of yourself can reveal you’re actually losing fat, even if the scale number doesn’t change much.

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