There’s so much fearmongering out there about eating “too much,” but plenty of people go about their days not eating enough. Their eating habits might not seem like an issue. Mornings are rushed so breakfast gets skipped, evenings are full of their kids’ activities so a full dinner is impossible, but all of that feels “normal” in today’s world. But over time, they notice the slow decline in energy, mood, and the ways their body has quietly compensated for a lack of food coming in.

If you can relate to any of the above, read on to see if you recognize any of the signs you’re not eating enough. The good news is that there are some easy fixes you can implement right now to help yourself feel better.

If you’re not eating enough, will you lose weight?

You may be thinking, “this doesn’t apply to me. I’m not losing any weight!” One common misconception about the body is that you don’t eat enough energy (food!) coming in, you’l automatically drop weight. But that relationship is more complex, since the rate that you burn calories can change based on a variety of factors, including how much you’re eating. In other words, you can be underfueled and still not lose weight.

Your body wants tokeep itself at a “normal” state, so it will slow down some of its processes if it’s not consistently getting enough food. Basal metabolic rate (BMR), which is one part of metabolism, may slow when someone isn’t eating enough regularly. That means your body lowers the amount of energy (calories!) it spends on things like maintaining body temperature, heart rate, breathing, or cellular repair. It does this in favor of saving energy to be used for other processes, like digesting food and moving your muscles. Essentially, your body thinks there is a famine and is trying to keep you alive through it. 

You may not notice any signs or symptoms that your metabolism is slowing. It’s your body’s resilient and often imperceptible way of conserving energy when resources are low. This change in BMR means your weight can stay stable, even when you’re undernourished. So, no, if you’re not eating enough, you won’t always lose weight.

What does it mean to undernourish yourself?

You can think of undernourishment as too little food overall, or as a lack of specific nutrients. Your body needs a combination of macronutrients (protein, fats, and carbohydrates) and micronutrients (vitamins and minerals). Even if you’re eating plenty of some of these nutrients, you might be undernourished if you’re not eating enough of others.

When you don’t consistently eat protein, carbs, fats, vitamins, and minerals, your body gets depleted and might become undernourished. Sometimes, people get used to how their body feels while undernourished, not realizing how much better they could feel if they ate more, ate more often, or ate a wider variety of foods.

What are some signs you aren’t eating enough?

The signs of undereating show up differently in different people. If you’re chronically undernourished, you’ll probably have more intense symptoms. If you’re just not eating enough in the short-term, you might have more subtle symptoms that clear up quickly when you increase your food intake.

Some common signs and symptoms that you’re not eating enough are:

• Low mood or irritability
• Low energy levels or poor sleep
• Mid-day crash or relying on coffee or energy drinks
• Irregular digestion, including constipation 
• Brain fog and poor focus
• Regularly eating only 1-2 food groups at meals
• Getting sick often

Some more intense symptoms are:

• Persistent hunger even after eating a snack or meal
• Frequent thoughts about food
• Intense cravings
• Strong desire to overeat throughout the day or particularly at night
• Feeling out of control around food
• Feeling cold all the time

What happens if you just ignore the signs you’re not eating enough?

If you constantly ignore signs that you’re not eating enough, your body may stop sending them altogether. This may lead to a picture of undernourishment on the other end of the spectrum: 

• Total lack of hunger cues, even when you haven’t eaten for several hours
• General disinterest in food
• Only eating a couple of times per day (or less)
• Forgetting to eat or working through mealtimes

Undernourishment can manifest in many different ways, and someone may notice some signs but not others. Even without feeling the extremes, low-level fatigue, irritability, and difficulty focusing are some of the more commonly experienced symptoms of undernourishing. These improve when someone increases their food intake. 

If you’re not eating enough, what are some ways to increase your intake and feel better?

Eat regularly

Everyone’s needs are different, but eating every 2-4 hours will give you a consistent source of nutrients. This is the first step in avoiding the effects of low energy intake on your physical and mental health.

Fill your plate

Aim to eat three full meals instead of “grazing” on small, unsatisfying snacks throughout the day. Eat to the feeling of fullness. If you aren’t sure what fullness feels like in your body, check out this blog post to get in tune with your hunger and fullness cues.

Eat a variety of foods throughout the day

When you eat a variety of foods at meals and snacks, the body won’t continue to give you signals that you are hungry. Eating a combination of foods and food groups helps us meet our different nutrient needs and feel satiated and satisfied.

Eat foods you enjoy

Have you ever avoided a craving and instead eaten a meal you thought you were “supposed to” for health reasons, only to find that you were left still craving the original food? Discover your own food preferences to put together meals and snacks that not only nourish you, but are also enjoyable.

Get your energy back so you can get back to living your life

No one wants to go about their day feeling low. Diet culture so often guides us to cut foods out and ignore our body’s signs that we need more than what we’re getting. This leaves us with no fuel in the tank to enjoy our lives. You may feel used to pushing through to the end of the day, but what if you could feel even better? Working with a non-diet dietitian can help you get attuned to your own body’s needs, nourish yourself consistently with meals that are both tasty and nutrient-rich, and boost your mood and energy levels.

If you’re struggling with an eating disorder or disordered eating, we can help! We’re a group of dietitians who take a non-diet, body-positive, identity-affirming approach to recovery and healing your relationship with food. Go here to learn more about nutrition counseling for kids, teenagers, and adults, in-network with most major insurance companies and offered virtually to clients in North Carolina and over a dozen other states.

Ready to book an appointment? Click here to book online.

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You might also like:

• How to Reconnect with Your Body’s Hunger and Fullness Cues
• Why You’re Still Hungry After Eating: the Satisfaction Factor
• Why “Healthy” Food Swaps Backfire
• “Help! I’m Hungry But Don’t Know What to Eat”