If you’re trying to lose weight, you might think that if a moderate calorie deficit is good for weight loss, then a larger calorie deficit is better. But research actually shows that’s not the case. In fact, eating too little can actually harm your weight loss efforts, especially in the long run.
It’s counterintuitive, but read on to learn why you need to make sure you’re getting enough calories and nutrients to promote healthy weight loss, and how to spot the signs that you’re not eating enough.
Link between undereating and weight gain
Taking in fewer calories than your body burns can lead to weight loss. But you don’t want to go too far.
Research shows that excessively reducing calorie intake can reduce the body’s energy expenditure—the number of calories burned at rest. Translation: It slows down your metabolism, making it increasingly difficult to lose weight.
You’ll also feel hungrier because cutting calories prompts your body to increase hunger hormones. This lower energy expenditure and increased hunger persist even after weight loss, making it easy for you to regain the weight you lost.
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 that your diet may not be enough to support your weight loss journey or overall health.
1. You feel anxious
One study of young people found that 62% of extreme dieters experienced depression and anxiety. If you’re counting calories to lose weight, getting enough nutrients to support your mental health should be a priority. Mental health is just as important as physical health.
2. You focus on the food
As the Minnesota Starvation Experiment shows, persistent under-eating can lead to food obsessions and cravings. This landmark experiment studied the effects of severe caloric restriction on 36 healthy subjects. It reveals significant physical and psychological effects, including weight loss, muscle wasting, depression and food addiction.
3. Your period disappears
If you have your period and haven’t had a regular period for a while, one reason may be your diet. Food restriction is one of the causes of amenorrhea, the absence of menstrual periods for three or more months.
4. You’re always “hungry”
Not eating enough can lead to mood swings. That’s because blood sugar tends to drop. This can lead to “hungering,” where you get angry because you’re hungry.
5. You are losing muscle
When you don’t eat enough, you’re not just losing weight. You also lose muscle as your body begins to break down lean muscle tissue for energy. The more calories you cut, the less likely you are to maintain the lean muscle mass you want to retain.
6.You are constipated
When you’re trying to lose weight, the last thing you want is to feel heavy and bloated. But that’s what happens when you diet. When your metabolism slows down to conserve energy, your digestion also stops. This can make you constipated and cause other digestive problems.
7.You are always cold
If you feel cold all the time while others are comfortable, this could be a sign that you’re not eating enough. Food intake produces heat energy through digestion and metabolism, which helps regulate body temperature. Research shows that caloric restriction can lower your core body temperature.
Debunking weight loss myths
Losing weight and not eating enough don’t go hand in hand. Misconceptions about weight loss may be harming your body rather than helping it. Here are some common misconceptions and the facts you need to know.
did you know? When you sign up for a MyFitnessPal membership, we will ask you about your age, height, weight, gender, daily activity level and how much weight you would like to lose or gain each 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 customized daily calorie goal.
Myth: Eating few calories guarantees faster weight loss
While initially, a very low-calorie diet may lead to rapid weight loss, it often slows metabolism, making long-term weight loss more difficult and increasing the likelihood of weight regain.
Myth: A very low-calorie diet provides all essential nutrients
These diets often lack essential vitamins and minerals, causing deficiencies that harm overall health.
Myth: A low-calorie diet does not require exercise.
Even with reduced calorie intake, regular physical activity is essential for maintaining muscle mass, metabolic health, and overall health.
bottom line
Not getting enough calories can slow down your progress and lead to a variety of health problems. You can avoid this by setting the right calorie goals for yourself. By recognizing the signs of dietary deficiencies and understanding their impact, you can make informed decisions about your diet and health.
The post 7 Signs You May Not Be Eating Enough to Lose Weight appeared first on MyFitnessPal Blog.
