7 Signs You May Not Be Eating Enough to Lose Weight

7 Signs You May Not Be Eating Enough to Lose Weight

Are you trying to lose weight but not seeing the results you want? You’re not alone. Many people struggle with weight loss, and it’s often because they’re not eating enough to support their goals. Eating too few calories can lead to a range of negative effects, from slow metabolism to nutrient deficiencies.

In this article, we’ll explore the link between undereating and weight gain, and provide seven signs that you may not be eating enough to lose weight.

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The Link Between Undereating and Weight Gain

Eating fewer calories than your body burns will result in weight loss. However, taking it too far can have the opposite effect. Research shows that cutting calories too much can reduce your body’s energy expenditure, or the number of calories it burns at rest. This slows your metabolism, making it harder to lose weight in the long term.

Furthermore, undereating prompts your body to release hunger hormones, making you feel hungrier and more likely to overeat. This lower energy expenditure and increased hunger sticks around even after weight loss, making it easy to regain any weight you manage to lose.

7 Signs You May Not Be Eating Enough

Here are seven signs that you may not be eating enough to support your weight loss goals:

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, causing "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, leading to constipation and 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. Research shows that calorie restriction can reduce your core body temperature.

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

• Fact: 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

• Fact: 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
• Fact: 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.

FAQs

Q: What are the signs that I’m not eating enough to lose weight?
A: Some common signs include feeling anxious, preoccupied with food, losing your period, being always "hangry," losing muscle, being constipated, and being constantly cold.

Q: Why is undereating bad for weight loss?
A: Undereating can slow your metabolism, increase hunger hormones, and lead to nutrient deficiencies, making it harder to lose weight and maintain weight loss in the long term.

Q: How can I ensure I’m eating enough to support my weight loss goals?
A: Set a realistic calorie goal based on your age, height, weight, sex, daily activity level, and desired weight loss. Make sure to include a variety of nutrient-dense foods in your diet and consult with a healthcare professional or registered dietitian if you have any concerns.