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If you\u2019re 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<\/a> actually suggests that\u2019s not true. In fact, eating too little can actually\u00a0hurt your weight loss efforts, especially over the long term.\u00a0<\/p>\n It\u2019s counterintuitive, but read on to learn why you need to make sure you\u2019re getting enough calories and nutrition to fuel healthy weight loss and how to spot the signs of not eating enough.<\/p>\n Eating fewer calories than your body burns will result<\/a> in\u00a0weight loss<\/a>. But you don\u2019t want to take it too far.<\/p>\n Research<\/a> shows that cutting calories too much can reduce your body\u2019s energy expenditure\u2013the number of calories it burns at rest. Translation: it slows your metabolism, making it harder and harder to lose weight.<\/p>\n You\u2019re also going to feel hungrier, because cutting calories prompts your body to ratchet up the hunger hormones<\/a>. 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.\u00a0<\/p>\n If you\u2019re 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\u2019t too restrictive.<\/p>\n When Is Eating High-Protein Eating Too Much Protein? ><\/strong><\/a><\/p>\n<\/div>\n<\/div>\n Here are seven signs you might not be eating enough to support your weight loss journey or your overall well being.\u00a0<\/p>\n One study<\/a> on young adults found that 62% of extreme dieters experienced depression and anxiety. If you\u2019re 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.<\/p>\n Consistently not eating enough food can lead to food obsessions and cravings, as shown by the Minnesota Starvation Experiment<\/a>. 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.\u00a0<\/p>\n If you get a menstrual period, and you haven\u2019t had a regular period in a while, one cause could potentially be your diet. Food restriction is one cause of amenorrhea<\/a>, the loss of your menstrual period for three months or more.<\/p>\n Undereating can lead to\u00a0mood swings<\/a>. That\u2019s because blood sugar tends to drop<\/a>. This can cause \u201changer<\/a>,\u201d where you\u2019re angry because of hunger.<\/p>\n When you undereat, you aren\u2019t just losing weight. You\u2019re losing muscle as well because your body begins to\u00a0break down lean muscle<\/a> tissue for energy. And the more you cut calories, the less likely you are to hold onto the lean muscle mass<\/a> you want to keep.\u00a0<\/p>\n 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<\/a>. This can leave you constipated and cause other digestive issues.\u00a0<\/p>\n If you\u2019re always cold while others are comfortable, it may be a sign of undereating. Food intake helps\u00a0regulate body temperature<\/a> by generating heat energy through digestion and metabolism. Research shows that calorie restriction can\u00a0reduce your core body temperature<\/a>.\u00a0<\/p>\n Weight loss and not eating enough don\u2019t go together. Misconceptions about weight loss can harm your body rather than help it.\u00a0Here are some common myths as well as the facts you need to know.<\/p>\n Did you know?<\/strong> When you register for a MyFitnessPal<\/a> membership, we ask you for your age, height, weight, sex, daily activity level, and how much weight you\u2019d liek to lose or gain per week. We use\u00a0these factors\u00a0<\/a>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.<\/p>\n While initially, a very low-calorie diet may lead to quick weight loss, it often slows metabolism<\/a>, making long-term weight loss more difficult and increasing the likelihood of weight regain.<\/p>\n These diets typically lack essential vitamins<\/a> and minerals, leading to deficiencies that can harm overall health.<\/p>\n Regular physical activity is crucial<\/a> for maintaining muscle mass, metabolic health, and overall well-being, even when calorie intake is reduced.<\/p>\n 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.\u00a0<\/p>\n The post 7 Signs You May Not Be Eating Enough to Lose Weight<\/a> appeared first on MyFitnessPal Blog<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":" If you\u2019re trying to lose weight, you might think that if a modest calorie deficit…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[9],"tags":[],"_links":{"self":[{"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/posts\/1256"}],"collection":[{"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/comments?post=1256"}],"version-history":[{"count":1,"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/posts\/1256\/revisions"}],"predecessor-version":[{"id":1257,"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/posts\/1256\/revisions\/1257"}],"wp:attachment":[{"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/media?parent=1256"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/categories?post=1256"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/tags?post=1256"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}The Link Between Undereating and Weight Gain\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/strong><\/h2>\n
<\/div>\n\n![\"When](\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2024\/08\/when-is-high-protein-too-much-protein-1024x683.jpg\")
<\/figure>\n\nYou might also like<\/h5>\n
<\/div>\n1. You feel anxious<\/h3>\n
2. You\u2019re preoccupied with food<\/h3>\n
3. Your period goes missing<\/h3>\n
4. You\u2019re always \u201changry\u201d<\/h3>\n
5. You\u2019re losing muscle<\/h3>\n
6. You\u2019re constipated<\/h3>\n
7. You\u2019re constantly cold<\/h3>\n
Debunking Weight Loss Myths<\/strong><\/h2>\n
Myth: Eating very few calories guarantees faster weight loss<\/h3>\n
Myth: Very low-calorie diets provide all necessary nutrients<\/h3>\n
Myth: You don\u2019t need exercise on a very low-calorie diet.<\/h3>\n
The Bottom Line<\/strong><\/h2>\n