Weight loss is based on a fairly simple equation: To reduce the number on the scale, you must consume fewer calories than your body burns. With this in mind, it seems logical that reducing as many calories as possible can help you lose weight faster. It makes sense, right?
I hate to tell you, but this calorie-reducing strategy may be sabotaging your efforts. In fact, eating too much below your specific calorie needs not only stops weight loss, but can also adversely affect your health.
The problem is that each person’s calorie needs are different, so there is no single measure when it comes to counting calories to lose weight.
Below we help you identify the warning signs that indicate that you are not eating enough. Plus we give you some guidance on how to determine the correct amount of calories you personally need for a healthy weight and safe loss.
In general, women should not cut their calories below 1,200 a day and men should stay above 1,500 unless under the supervision of a health professional.
How do you know if you are eating enough?
You’re hungry all the time
When you start a weight loss plan, your body may need time to adjust to eating fewer calories, so it is common to have a hunger pang here or there. But if you constantly crave your next meal or snack after several days, something could be happening.
Thinking about food all the time is a sign that your body needs more . That could mean more calories and / or a better balance of food groups to supply all the necessary nutrients.
In other words, your diet may lack important macros like carbohydrates, fats, and proteins or other filler nutrients like fiber, which can keep your blood sugar level stable and control your appetite.
That is why it is essential to pay attention to hunger signals. Even if you think you ate enough based on specific portions, that doesn’t mean your body agrees.
You feel dizzy
Lightheadedness is another indication that you are not eating enough. The blood sugar level may be too low and therefore makes you feel weak or dizzy.
This is because when your blood sugar level drops below what your body needs to function properly, your systems go into conservation mode to use less energy.
This fainting sensation can also be the result of dehydration . Without enough water, your blood volume drops, leading to a drop in blood pressure, according to Harvard Health Publishing. When this happens, your brain doesn’t get enough blood, causing dizziness.
You suffer during your workouts
Poor gym training is a hallmark of consuming too little food.
Here’s why: calories equals energy, so if you don’t get the right amount, your body must use all your strength to support core functions, and you won’t have much push for anything extra, including your workouts.
Not only do you weaken your energy, but you also limit your ability to build lean muscle . Since muscle burns more calories than fat, even at rest, having more helps lose weight.
Remember, to gain muscle, you need to add a lot of protein to your plate. However, if you are over-restricting calories, you are probably not getting enough macronutrients.
You’re constipated
A diet that is too low in calories can leave you supported.
Not eating enough means there is nothing to push through the digestive tract, which can lead to irregular bowel movements like constipation.
In addition, many fad diets eliminate (or significantly reduce) carbohydrates, including healthy whole grains, vegetables, and fruits, which are full of fiber. The thing is, fiber increases your poop and helps food pass from the stomach to the intestines. So without enough, your stool gets clogged.
To avoid this and speed up stool, I recommend eating at regular intervals throughout the day, with plenty of healthy fiber for the intestine, as well as hydrating yourself with water so that everything moves smoothly.
You are not losing weight
If your weight loss stops, you might think that cutting more calories is the solution. It probably isn’t.
Although it seems contradictory, your low calorie diet could be the reason why you stopped losing weight in the first place. Every time you limit calories to lose weight, your metabolism can go through a process called adaptive thermogenesis . When this happens, your metabolism can slow down.
Essentially, when you cut too many calories, your body goes into survival mode, so it burns fewer calories to preserve energy. In short, your body protects you from what it perceives as starvation.
To make matters worse, a restrictive diet may even raise levels of cortisol , a stress hormone linked to increased appetite and abdominal fat, according to a May 2010 study published in Psychosomatic Medicine.
You’re getting sick
Do you usually get a cold? Your low calorie diet may be to blame. Eating too little can negatively affect the immune system and stress the body.
When this happens, your body produces fewer lymphocytes, also known as infection-fighting white blood cells, according to the Cleveland Clinic. Consequently, with lower levels of lymphocytes , you are at greater risk of getting sick.
Also, a restrictive diet generally means that you are not getting key nutrients for immune development such as vitamin C, zinc, vitamin D, and probiotics. Simply put, your body’s defenses suffer when you cut too many calories in the form of healthy, nutritious food.
How to eat the correct amount of calories?
First, determine the amount of calories you must eat each day to maintain your weight, going to a health professional to analyze your age, sex and level of physical activity.
For healthy weight loss (about a pound a week), you should aim to cut about 500 calories a day from that amount.
It is best to consult with a registered dietitian nutritionist, who can take a look at your medical history, lifestyle, and complete diet. A nutrition expert can also help you design a suitable meal plan to ensure you get the nutrients you need by reducing calories.
