7 Signs You May Not Be Eating Enough to Lose Weight
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7 Signs You May Not Be Eating Enough to Lose Weight
Eating fewer calories than your body burns will result in weight loss. But you don’t want to take it too far. Research shows that cutting calories too much can reduce your body’s energy expenditure – the number of calories it burns at rest. Translation: it slows your metabolism, making it harder and harder to lose weight.
The Link Between Undereating and Weight Gain
If you’re trying to lose weight, you might think that if a modest calorie deficit is good for weight loss, a bigger calorie deficit is better. But research actually suggests that’s not true. In fact, eating too little can actually hurt your weight loss efforts, especially over the long term.
Debunking Weight Loss Myths
Weight loss and not eating enough don’t go together. Misconceptions about weight loss can harm your body rather than help it. Here are some common myths as well as the facts you need to know.
Myth: Eating very few calories guarantees faster weight loss
While initially, a very low-calorie diet may lead to quick weight loss, it often slows metabolism, making long-term weight loss more difficult and increasing the likelihood of weight regain.
Myth: Very low-calorie diets provide all necessary nutrients
These diets typically lack essential vitamins and minerals, leading to deficiencies that can harm overall health.
Myth: You don’t need exercise on a very low-calorie diet
Regular physical activity is crucial for maintaining muscle mass, metabolic health, and overall well-being, even when calorie intake is reduced.
The Bottom Line
Not eating enough calories can slow your progress and cause various health issues. You can avoid that by setting the right calorie goal for you. By recognizing the signs and understanding the effects of undereating, you can make informed decisions about your diet and health.
7 Signs You May Not Be Eating Enough
Here are seven signs you might not be eating enough to support your weight loss journey or your overall well-being:
1. You feel anxious
One study on young adults found that 62% of extreme dieters experienced depression and anxiety. If you’re counting calories to lose weight, getting enough nutrition to support your mental health should be a priority. Mental health is just as important as your physical health.
2. You’re preoccupied with food
Consistently not eating enough food can lead to food obsessions and cravings, as shown by the Minnesota Starvation Experiment. This landmark experiment studied the effects of severe calorie restriction on 36 healthy subjects. It revealed significant physical and psychological impacts, including weight loss, muscle wasting, depression, and food obsession.
3. Your period goes missing
If you get a menstrual period, and you haven’t had a regular period in a while, one cause could potentially be your diet. Food restriction is one cause of amenorrhea, the loss of your menstrual period for three months or more.
4. You’re always "hangry"
Undereating can lead to mood swings. That’s because blood sugar tends to drop. This can cause "hanger," where you’re angry because of hunger.
5. You’re losing muscle
When you undereat, you aren’t just losing weight. You’re losing muscle as well because your body begins to break down lean muscle tissue for energy. And the more you cut calories, the less likely you are to hold onto the lean muscle mass you want to keep.
6. You’re constipated
The last thing you want to feel when trying to lose weight is heavy and bloated. But that can happen when you crash diet. As your metabolism slows to conserve energy, your digestion stalls as well. This can leave you constipated and cause other digestive issues.
7. You’re constantly cold
If you’re always cold while others are comfortable, it may be a sign of undereating. Food intake helps regulate body temperature by generating heat energy through digestion and metabolism.
Conclusion
Not eating enough calories can slow your progress and cause various health issues. By recognizing the signs and understanding the effects of undereating, you can make informed decisions about your diet and health.
FAQs
Q: How can I set the right calorie goal for myself?
A: You can set the right calorie goal for yourself by consulting with a healthcare professional or using a reliable nutrition app like MyFitnessPal.
Q: What are some healthy ways to increase my calorie intake?
A: Some healthy ways to increase your calorie intake include eating more protein-rich foods, incorporating healthy fats into your diet, and trying new recipes that include a variety of nutrient-dense ingredients.
Q: What are some common signs of undereating?
A: Some common signs of undereating include feeling anxious, preoccupied with food, experiencing mood swings, losing muscle mass, and feeling constipated or cold.
Q: Can undereating lead to long-term health issues?
A: Yes, undereating can lead to long-term health issues such as slowed metabolism, nutrient deficiencies, and decreased immune function.
