At Health And Fitness For Women, we are all about trying to help women lose weight and become more healthy. We often encourage women to follow diets and restrict their calorie intake. There is such a thing, however, as under eating. Not consuming enough calories and the effects of under eating can have a drastic effect on your weight loss efforts. Remember, less is not always better when it comes to calorie reduction. If you are cutting your daily carbs by more than 500 calories you run the risk of under eating. Here are 9 signs of under eating.
Your mood is always changing. Low blood sugar levels caused by under eating can have a dramatic effect on a person’s mood. Research has shown that the effects of under eating and calorie deficits can have a direct effect on aggression. People often report feeling tearful or emotional when they have been consistently missing meals and under eating. The drastic changes in mood are caused by an imbalance of hormones that come from a diet that is too low in calories.
You’re exhausted. One of the biggest signs of under eating is feeling extremely tired. If you feel constantly tired for more than a week regardless of how many hours of sleep you get this is could be a sign that your food intake is too low. The most common symptom of not consuming enough calories is low energy levels.
You’re having problems sleeping. Having difficulty falling asleep or staying asleep can often occur when a person isn’t consuming enough carbohydrates in their diet. Nowadays there are a lot of diets out there that involve low carbohydrate quantities which can have a drastic effect on the inner balance of the human body. When a person consistently goes without adequate carbohydrates their liver does not have enough glucose stored to keep the body’s blood sugar levels stable. As a result of this, the body must produce the stress hormone cortisol as a way of making more glucose. When the production of cortisol is too high it can wake a person or stop them falling asleep quickly.
You’ve stopped losing weight. The effects of under eating combined with large calorie deficits induce changes in the body’s metabolism. This occurs in order to keep the body in a homeostatic balance. These changes can cause hormonal imbalances to occur resulting in the production of the stress hormone cortisol. The imbalance in the body’s hormones can keep body weight high and lead to fat retention.
You’re constipated. Another common one of the signs of under eating is constipation. When you fail to consume enough calories, your body is forced to slow down to conserve energy. Your intestinal lining can become damaged and this can mess up the digestion of food in your stomach causing constipation.
You’ve lost that glow. Failing to get enough nutrients from your daily diet not only affects your inner body but it also affects your outer appearance. Thinning hair, brittle nails, baggy eyes, spots, and pale and dull skin are all common symptoms when there is a nutrient deficiency present in the body.
You’ve started missing your periods (Amenorrhea). When a woman fails to get enough calories to support her metabolism her hormone levels drop to the point where the condition of amenorrhea is developed. Studies have shown that women need a certain level of the hormone known as leptin to maintain normal menstrual functioning. If a carbohydrate or calorie consumption in a diet is too low, it can suppress the leptin levels and interfere with leptin's ability to regulate the reproductive hormones.
You’re hungry constantly. Dieting to lose weight will at some point cause you to feel hungry. However, feeling hungry constantly with hunger pains is a sign that your body is screaming out to be fed. A safe target for weight loss would be to restrict your calorie intake each day by 500 calories. This will enable you to lose at least 1lb of weight each week. Reducing your calorie intake by roughly 500 calories each day and making sure you eat high amounts of protein and fiber will keep away any constant feelings of hunger.
You’re getting headaches or feeling light headed. To enable the brain to function efficiently it requires adequate amounts of glucose which are found in carbohydrates. When a person fails to consume enough calories and carbohydrates the effects of under eating can have a dramatic effect on their blood sugar levels. Feeling light headed, dizzy and having headaches are all signs your blood sugar levels are too low.