Under-eating might seem like a quick fix for weight loss, but it can actually derail your goals by slowing your metabolism and impacting your overall health. When it comes to achieving your health and fitness goals, eating less might seem like the fastest route to success. But what if under-eating is actually holding you back?

Whether you’re aiming to:

  • lose weight,
  • build strength, or
  • improve energy levels,

consistently eating too little can in fact, work against you.

In this blog, we’ll explore the signs of under-eating, how it impacts your body and mind, and why fuelling your body properly is key to smashing your goals.

 


 

Signs of under-eating

 

Under-eating can lead to a range of physical and mental symptoms that signal your body isn’t getting enough energy or nutrients. Common signs include constant fatigue, difficulty concentrating, and persistent hunger, as your body struggles to maintain basic functions.

Physically, under-eating can result in difficulty gaining muscle, feeling cold often, and weakened immunity, leaving you more prone to illness. It can also cause hair loss, brittle nails, and digestive issues like bloating or constipation. For women, under-eating can disrupt hormone levels, leading to irregular or missed periods.

 


 

Under eating and weight plateau

 

A weight loss plateau can occur when under-eating causes your body to conserve energy by slowing your metabolism. This is a process known as metabolic adaptation. As our ancestors did back in the hunting-gathering times, the body will ensure to hold on to each and every bit of food it consumes to allow other body processes continue, to stay alive.

Consistently eating too few calories can also lead to muscle loss, which lowers your calorie burn, and increased cortisol levels, which promote fat storage. Low energy from under-eating can reduce workout performance, while nutrient deficiencies and cravings may trigger overeating cycles.

 


 

Under-eating and effects on training

 

Undereating can significantly impact your training performance by depleting your glycogen stores—the body’s primary fuel source for exercise. Glycogen, which is stored in the muscles and liver, comes from the carbohydrates in your diet. When you don’t eat enough, your glycogen stores are low, leaving you without the energy needed for intense or prolonged workouts.

This can result in fatigue, reduced endurance, and an inability to perform at your best. Over time, consistently low energy intake can also hinder recovery, making it harder to build strength, improve fitness, or achieve your training goals. Proper nutrition is essential to fuel your body and maximize the effectiveness of your workouts.

To break the plateau, focus on eating nutrient-dense foods, maintaining a balance of macronutrients, and incorporating strength training to boost metabolism.

 


 

In summary

 

Under-eating may feel like the path to achieving your weight loss goals, but it often does more harm than good by hindering your progress and overall well-being. Prioritising proper nutrition is key to reaching your goals sustainably and maintaining long-term success.Proper fuelling is key to sustainable, long-term results. For further information and details regarding building your calories back up in a manageable way – email sarah@authenticpt.com.au to book a nutrition consultation!

 


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