by Dana M Robinson - Published 6 months ago

7 Signs You're Not Eating Enough for Weight Loss

A smaller calorie deficit might be better than a large one for weight loss, despite what you might think. research shows that eating too little can hinder your weight loss efforts, especially in the long run.

It might seem strange, but you need enough calories and nutrition for healthy weight loss. Read on to learn why and how to recognize signs of not eating enough.

The Connection Between Not Eating Enough and Gaining Weight

Weight loss happens when you eat fewer calories than you burn. But, you shouldn't go too far.

Research indicates that drastically cutting calories can decrease your body's energy expenditure, or the calories it burns at rest. This means your metabolism slows down, making weight loss more challenging.

You'll also feel hungrier because your body increases its production of hunger hormones. This decreased energy expenditure and increased hunger persist even after weight loss, making regaining lost weight very easy.

Finding the right calorie goal for weight loss can be challenging; you want a deficit for weight loss but not something too restrictive.

When Is Eating High-Protein Eating Too Much Protein? >

Here are seven signs you might not be consuming enough calories to support your weight loss journey or your overall well-being.

1. You feel anxious

One study on young adults found that 62% of those on extreme diets experienced depression and anxiety. If you are counting calories for weight loss, prioritizing mental health by getting adequate nutrition is crucial. Mental well-being is just as important as physical health.

2. You’re constantly thinking about food

Constantly not eating enough can lead to food obsessions and cravings, as demonstrated by the Minnesota Starvation Experiment. This experiment, involving 36 healthy subjects, examined the effects of severe calorie restriction and revealed significant physical and psychological impacts, including weight loss, muscle wasting, depression, and food obsession. This constant focus on eating can increase the risk of developing unhealthy eating habits or eating disorders.

3. Your period stops

If you have a menstrual period, and you haven't had a regular period for a while, your diet could be a contributing factor. Food restriction is one cause of amenorrhea, the absence of your menstrual period for three months or more.

4. You’re always angry when you’re hungry

Undereating can lead to mood swings. This is because your blood sugar tends to drop, which can cause "hanger", a feeling of anger due to hunger.

5. You’re losing muscle mass

When you undereat, you're not just losing weight. You're also losing muscle as your body breaks down lean muscle tissue for energy. The more you cut calories, the less likely you are to maintain your lean muscle mass.

6. You’re constipated

While trying to lose weight, you might experience feeling heavy and bloated, which can occur when you crash diet. As your metabolism slows down to conserve energy, your digestion also stalls. This can lead to constipation and other digestive issues.

7. You’re always cold

Feeling cold while others are comfortable could be a sign of undereating. Food intake helps regulate body temperature by generating heat energy through digestion and metabolism. Studies indicate that calorie restriction can reduce your core body temperature.

Clearing Up Weight Loss Misconceptions

Losing weight and not eating enough don't go hand in hand. Misconceptions about weight loss can damage your body instead of helping it. Here are some common myths and the facts you need to know.

Did you know? When you sign up for a MyFitnessPal membership, we ask for your age, height, weight, sex, daily activity level, and how much weight you'd like to lose or gain per week. We use these factors to calculate the calories needed to maintain your current weight, then subtract calories (for weight loss) or add calories (for weight gain) to recommend a customized daily calorie goal.

Myth: Eating very few calories will make you lose weight faster

Although a very low-calorie diet might lead to quick weight loss initially, it often slows metabolism, making long-term weight loss more challenging and increasing the chance of gaining weight back.

Myth: Diets with very few calories provide all the nutrients you need

These diets usually lack essential vitamins and minerals, leading to deficiencies that can harm your overall health.

Myth: You don’t need to exercise when you’re on a very low-calorie diet.

Regular physical activity is vital for maintaining muscle mass, metabolic health, and overall well-being, even when calorie intake is reduced.

The Conclusion

Insufficient calorie intake can hinder your progress and lead to health complications. Setting the appropriate calorie goal for yourself can prevent these issues. Recognizing the signs and understanding the effects of undereating empowers you to make informed choices regarding your diet and well-being.