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.
It’s counterintuitive, but read on to learn why you need to make sure you’re getting enough calories and nutrition to fuel healthy weight loss and how to spot the signs of not eating enough.
The Link Between Undereating and Weight Gain
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.
You’re also going to feel hungrier, because cutting calories prompts your body to ratchet up the hunger hormones. This lower energy expenditure and increased hunger sticks around even after weight loss, making it extremely easy to regain any weight you manage to 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.
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.This constant focus on eating can increase the risk of developing unhealthy eating behaviors or eating disorders.
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. 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.
Did you know? When you register for a MyFitnessPal membership, we ask you for your age, height, weight, sex, daily activity level, and how much weight you’d liek to lose or gain per week. We use these factors to determine the calories required 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 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.
