Are You in a Calorie Deficit but Always Starving or Stuck? Here’s Why (And How to Fix It)

Let’s be honest — being in a calorie deficit but always starving is the worst. You’re trying to eat less, stick to the plan, and stay consistent… but all you can think about is food. Sound familiar? You’re definitely not alone.

The thing is, it’s not just about how much you’re eating. It’s about how your body responds to everything — the type of food you eat, how you move, how well you sleep, how stressed you are, and how you recover. And for women especially, hormones, metabolism, and mood can make this whole fat loss thing feel like a rollercoaster.

So if you’re hungry all the time, stuck at a plateau, or just not seeing the results you expected, here’s what might be going on — and some simple, effective ways to turn it around.

1. You’re Eating Too Little (And Your Body’s Fighting Back)

When you slash calories too low, your body thinks it’s in danger. It slows down your metabolism, holds onto fat, and sends hunger signals screaming. This “starvation mode” isn’t a myth — it’s your body’s way of protecting you.

Plus, for women, low calorie intake can mess with hormones like estrogen and thyroid hormones, which regulate metabolism, mood, and energy.

What to do: Honestly, when you’re just starting out, there’s no need to go more than about 200-250 calories below your maintenance. It’s smarter to reduce your calories gradually over time instead of slashing them all at once — that way, you avoid hitting frustrating plateaus and keep your progress steady.

2. You’re Overdoing Cardio (And Stressing Yourself Out)

Cardio definitely has its place, but too much of it — especially without enough rest and proper nutrition — can raise cortisol, your body’s main stress hormone. When cortisol stays high, it can encourage your body to hold onto belly fat, mess with your sleep, and crank up hunger and cravings.

For women, hormonal cycles mean your response to exercise and stress isn’t always the same week to week. Overdoing it can easily throw everything off balance. It’s about finding a routine that works for you. Cardio isn’t the enemy — but it’s not the full solution either.

What to do: Focus on strength training, daily walking, and balancing your cardio or HIIT sessions. Quality over quantity always wins. And honestly — walking is one of the most underrated tools for fat loss, recovery, and stress relief. Use it!

3. You’re Not Getting Enough Sleep (And It’s Screwing With Your Hunger Hormones)

Sleep is where your body resets. When you don’t get enough, hunger hormones go haywire — ghrelin (the hunger hormone) goes up, and leptin (the fullness hormone) goes down. That means you’re hungrier and less satisfied after eating.

Plus, lack of sleep makes your blood sugar control worse, which can increase cravings for junk food and make fat loss harder.

What to do: Aim for 7-9 hours of good quality sleep. Set a bedtime routine, keep screens away before bed, and create a chill environment to help your body recharge. We can't always be perfect, but controlling what we can, when we can helps.

4. You’re Not Prioritising Protein and Whole Foods (Which Keep You Fuller Longer)

Not all calories are created equal, especially when it comes to how full they keep you. Protein is the most satiating macronutrient — meaning it helps you feel fuller for longer. That’s because it reduces levels of the hunger hormone ghrelin while increasing hormones like peptide YY and GLP-1, which signal fullness to your brain. Protein also takes more energy for your body to digest and metabolise (known as the thermic effect of food), giving your metabolism a slight boost in the process.

Whole foods like veggies, fruits, and whole grains are packed with fibre and essential nutrients, which slow down digestion and help stabilise blood sugar levels — keeping cravings and energy crashes at bay.

If your diet’s heavy on processed foods, it’s no wonder you’re always hungry. Those ultra-processed, low-fibre options digest quickly, spike your blood sugar, and leave you reaching for snacks again an hour later.

What to do: Make sure every meal has a good source of protein (think eggs, lean meats, fat-free dairy). Fill up on veggies and wholefoods to keep you energised and full longer.

5. You’re Stressed Out or Unhappy (And It’s Impacting Your Hunger + Metabolism)

This is a big one that often gets overlooked. When you’re constantly stressed, overwhelmed, or just feeling a bit low, your body responds in ways that can mess with both your appetite and your metabolism. Stress raises cortisol, which, when elevated for too long, can increase cravings for high-calorie, sugary, and fatty foods (hello, snack cupboard) and encourage your body to store fat, particularly around the belly.

On top of that, chronic stress and unhappiness can reduce motivation to move, disrupt sleep, and even lower your thyroid function over time — which affects how efficiently your body burns calories.

And here’s the tough part: when you’re stressed or emotionally drained, sticking to a calorie deficit feels a thousand times harder. Hunger isn’t always just physical — it can be emotional too.

What to do: Find small, simple ways to manage stress that work for you. That might be a walk outdoors, seeing friends, a workout you enjoy, journaling, yoga, or setting boundaries with work and social media. Check in with your mental health as often as you check your steps and calories — because fat loss is about more than numbers.

The Bottom Line: You Can Lose Fat Without Starving Yourself

Being in a calorie deficit doesn’t have to feel like torture. When you eat enough to fuel your body properly, move in ways that feel good, get solid sleep, and give yourself time to recover, hunger becomes manageable — and progress becomes sustainable.

So if you’re starving and not losing, it’s time to rethink your approach. Be kind to yourself, listen to your body, and remember: slow and steady wins the race.