7 Signs You’re Not Eating Enough to Lose Weight

The Link Between Undereating and Weight Gain

Eating fewer calories than your body burns will result in weight loss. However, 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. This means your metabolism slows down, making it harder and harder to lose weight.

7 Signs You May Not Be Eating Enough to Lose Weight

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.

1. 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. This constant focus on eating can increase the risk of developing unhealthy eating behaviors or eating disorders.

1. 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.

1. 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.

1. 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.

1. 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.

1. 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

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.

FAQs

Q: What are the signs of 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 feeling constantly cold.

Q: Why is it important to eat enough calories to lose weight?
A: Eating enough calories helps support your mental health, maintains muscle mass, and regulates digestion and body temperature.

Q: What are some common myths about weight loss?
A: Some common myths include that eating very few calories guarantees faster weight loss, that very low-calorie diets provide all necessary nutrients, and that you don’t need exercise on a very low-calorie diet.

Q: What can I do to make sure I’m eating enough calories to support my weight loss journey?
A: You can set a calorie goal that is tailored to your needs, eat a balanced diet that includes a variety of nutrient-dense foods, and prioritize physical activity to maintain muscle mass and overall well-being.