Eating Too Little: 5 Warning Signs to Watch For

Are You Eating Enough to Support Your Weight Loss Goals?

When trying to shed extra pounds, it's tempting to drastically cut calories in hopes of quick results. However, eating too little can actually backfire and hinder your weight loss efforts. Not consuming enough calories may slow down your metabolism as your body tries to conserve energy to survive. It's important to fuel your body with the right amount of nutrition to achieve and maintain a healthy weight.

Calorie restriction and fad diets rarely lead to sustainable, long-term weight loss. Research shows that most people who follow restrictive diets end up regaining any weight they lost once they resume normal eating habits. The diet industry often makes people feel like failures when a diet doesn't work, when in reality, it's the diet itself that has failed them.

Here are five common signs you may not be eating enough to support your health and weight loss goals:

Constant Food Obsession

Consistently depriving yourself of adequate nutrition can lead to an unhealthy preoccupation with food. You may find yourself constantly thinking about your next meal, browsing restaurant menus online, or watching cooking shows nonstop. This association between deprivation and food obsession was first discovered in the famous Minnesota Starvation Experiment during WWII.

"Hanger" and Fatigue

Feeling irritable and tired is a common consequence of undereating. When you go too long without food, your blood sugar drops, impacting your ability to concentrate and keep your emotions in check. This "hanger" can be resolved by having a nourishing meal or snack. Persistent fatigue is another sign you're not providing your body with enough fuel.

Trouble Sleeping

Dietary deprivation can disrupt your normal sleep patterns, leaving you feeling exhausted but unable to fall or stay asleep. Restoring adequate calorie intake has been shown to help normalize sleep cycles in cases of eating disorders and malnutrition. Aim to eat balanced meals throughout the day to regulate your energy.

Digestive Issues

When you consistently eat too few calories, your digestive system may slow down to conserve energy, leading to constipation. A lack of fiber, which is common in calorie-restricted diets, can also contribute to constipation. Be sure to include fiber-rich foods and stay hydrated to keep your digestion running smoothly.

Weight Plateaus or Gain

If the number on the scale won't budge or starts creeping up despite your calorie-cutting efforts, it's a sign you may need to eat more, not less. Bumping up your calorie intake and focusing on nutrient-dense foods can help rev up your metabolism and break through a weight loss stall.

Instead of aiming for a specific number on the scale, focus on sustainable behavior changes like eating more vegetables, cooking nutritious meals at home, staying active, and prioritizing sleep. Track your progress with non-scale victories such as having more energy, feeling stronger, and making healthy choices. Remember, the key to lasting weight loss is nourishing your body, not depriving it.