If you’re trying to lose weight, you might think that if a moderate calorie deficit is good for weight loss, a larger calorie deficit is better. But research suggests that’s not true. In fact, eating too little can actually hurt your weight loss efforts, especially in the long run.
It may seem counterintuitive, but read on to learn why you should make sure you’re getting enough calories and nutrients to achieve healthy weight loss and how to spot the signs that you’re not eating enough.
The relationship between lack of nutrition and weight gain
Eating fewer calories than your body burns will help you lose weight, but you shouldn’t overdo it.
Research shows that cutting calories too much can reduce your body’s energy expenditure (the number of calories you burn at rest). In other words, it slows down your metabolism, making it increasingly difficult to lose weight.
You’ll also feel hungrier, because cutting calories causes your body to increase hunger hormones. This lower energy expenditure and increased hunger persist even after you lose weight, making it extremely easy to regain any weight you do lose.
If you’re on a weight loss journey, it can be tricky to set a calorie goal that creates enough of a calorie deficit to lose weight but isn’t too restrictive.
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Here are seven signs you might not be eating enough to support your weight loss journey or overall well-being.
1. You feel anxious
A study of young adults found that 62% of those on extreme diets suffered from 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 are worried about food.
Constant lack of food can lead to food obsessions and cravings, as demonstrated by the Minnesota Starvation Experiment. This pioneering experiment studied the effects of severe calorie restriction on 36 healthy subjects. It revealed significant physical and psychological impacts, such as weight loss, loss of muscle mass, depression, and obsession with food. This constant focus on food can increase the risk of developing unhealthy eating behaviors or eating disorders.
3. You miss your period
If you have your period and it hasn’t been regular for a while, one of the possible causes could be your diet. Dietary restriction is one of the causes of amenorrhea, the loss of menstruation for three months or more.
4. You are always “hungry”
Eating too little can lead to mood swings, as your blood sugar level tends to drop. This can lead to a “grumpy” mood, where you feel angry because you are hungry.
5. You are losing muscle
When you undereat, you not only lose weight, but you also lose muscle mass, because your body starts breaking down lean muscle tissue for energy. And the more you cut calories, the less likely you are to retain the lean muscle mass you want to keep.
6. You are constipated
The last thing you want when you’re trying to lose weight is to feel heavy and bloated. But that can happen when you’re on a strict diet. As your metabolism slows down to conserve energy, your digestion also stagnates. This can lead to constipation and other digestive problems.
7. You are constantly cold
If you’re always cold while others are comfortable, it may be a sign that you’re not eating enough. Food intake helps regulate body temperature by generating heat energy through digestion and metabolism. Research shows that calorie restriction can reduce core body temperature.
Debunking weight loss myths
Losing weight and not eating enough don’t go hand in hand. Misconceptions about weight loss can actually hurt your body instead of helping it. Here are some common myths and the facts you should know.
Did you know? When you sign up for a MyFitnessPal membership, we ask for your age, height, weight, gender, daily activity level, and how much weight you’d like to lose or gain per week. We use these factors to determine the calories needed to maintain your current weight, then subtract calories (for weight loss) or add calories (for weight gain) to recommend a personalized daily calorie goal for you.
Myth: Eating very few calories guarantees faster weight loss
While a very low calorie diet may initially lead to rapid weight loss, it often slows down the metabolism, making long-term weight loss more difficult and increasing the likelihood of regaining the weight.
Myth: Very low calorie diets provide all the necessary nutrients
These diets are often lacking in essential vitamins and minerals, leading to deficiencies that can harm overall health.
Myth: There is no need to exercise if you are 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 final result
Not eating enough calories can set you back and cause a variety of health problems. You can avoid this by setting a calorie goal that’s right for you. By recognizing the signs and understanding the effects of undereating, you can make informed decisions about your diet and your health.
The post 7 Signs You Might Not Be Eating Enough to Lose Weight appeared first on MyFitnessPal Blog.
