Is Your Body Running on Empty?
Are you constantly tired, cold, or easily irritated? Sure, there could be other reasons you feel this way, but these symptoms could also indicate you're not eating enough. While overeating and obesity often get most of the attention, it can be just as harmful to undereat. But how can you tell if you're not getting enough calories, and more importantly, how can you fix it? Here are 10 signs you might be undereating and 10 ways to improve your diet.
1. You're Always Tired
One of the most obvious signs that indicates you're not eating enough is fatigue: you're always tired. And this should come as no surprise; after all, food is fuel, and without it, your body lacks the energy it needs to get through each day.
2. You're Always Sick
Are you constantly down with a cold and need to call in sick? This might be another sign you're not eating enough. We get the vitamins and minerals we need from the food we eat, and these nutrients help boost immunity and protect our bodies. If you skimp on your meals, you might experience nutrient deficiencies.
3. You're Losing Hair
Losing hair is always alarming. If you're seeing more clumps of hair in the shower or on your hairbrush, it might be time to check your diet and ask yourself whether you're eating enough. As mentioned, undereating may cause nutrient deficiencies, which may result in hair loss.
4. You Struggle Getting Pregnant
When you don't feed your body enough food so that it can get the essential nutrients it needs to maintain proper functioning, your body finds ways to compensate by prioritizing life-supporting processes. This can affect your hormones, libido, and ability to get pregnant.
5. You're Always Cold
When you're not eating enough, not only might you always be sick, but you may also constantly feel the shivers. This is because you need a certain amount of calories to maintain a healthy body temperature; in contrast, consuming too few calories will cause your internal temperature levels to drop.
6. You're Constipated
This might sound contradictory, but constipation can be another sign of undereating. Why? When you're not eating enough, your body experiences fewer bowel movements, and there's no constant bulk to keep the digestive tract moving. This results in hard-to-pass stools and infrequent (and unpleasant) bowel movements.
7. You Experience Mood Swings
Are you happy one moment and sad the next? Believe it or not, frequent mood swings can be a sign of undereating. There's more to the science behind it than just being "hangry," though: when your blood sugar is low, you might feel more anxious, jittery, and irritated, causing your emotions to go up and down.
8. You Have Skin Problems
Just as eating too much unhealthy food can affect your skin, not eating enough can flare up skin issues, too. When your body doesn't get the essential nutrients it needs, your skin might become more prone to breakouts, sun damage, wrinkles, and may even thin, peel, or tear.
9. Your Period Stopped
A missed period, amenorrhea, may happen for various reasons, from birth control medications to stress and overexercising. But another common reason your period might be irregular or stop is when you don't eat enough. Your body will compensate by prioritizing other life-supporting processes, instead of directing energy to prepare for a possible pregnancy.
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10. You Can't Fall or Stay Asleep
Despite being tired all the time when you undereat, some people may also experience insomnia. One reason is that when your body lacks the nutrition it needs, it can hinder the production of hormones that help regulate sleep, meaning you'll have trouble falling and staying asleep.
Now that you're familiar with the signs of undereating, what are some ways to fix your diet? Here are our 10 tips:
1. Don't Skip Breakfast
Breakfast is the most important meal of the day, so make sure you don't skip it before you head to work in the morning. Just a bowl of oatmeal or nut butter on toast can be sufficient. If you're strapped for time, prep the night before so you can grab it and go before you leave the house.
2. Eat Healthy Snacks
Between your three main meals of the day, make sure to incorporate some healthy nibbles in between, too, especially if you start to feel peckish. Nuts, seeds, yogurt, air-popped popcorn, and complex carbohydrates like sweet potatoes make great snacks.
3. Try Protein Shakes
If you're trying to incorporate more protein into your diet or find it more convenient you drink your calories, blend up some protein shakes. These will ensure you get the calories and energy you need to get through your day, and will keep you fuller for longer.
4. Meal Prep
If the reason you're undereating is because you're too busy to make your meals, try prepping on the weekends for the days ahead. As you fix these up, make sure each portion contains a nutritious balance of fiber, protein, and healthy fats.
5. Get Enough Fiber
Like protein, it's extremely important that your body gets enough fiber as well. After all, fiber is what helps keep your bowel movements regular by stimulating your digestive tract and clearing it of waste. Conversely, when you don't get enough fiber, you'll experience constipation.
6. Listen to Your Body
It might sound simple, but it's important that you listen to your body. When you feel those hunger pangs, grab yourself a healthy snack or eat your next meal. When your body signals that it's full, stop and save the rest of your food for later.
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7. Reframe Your Mindset About Food
Some people may heavily restrict their caloric intake because they fear that eating too much will cause weight gain, and feel the need to avoid "bad" foods. But food isn't the enemy—it's the fuel that gives your body the energy it needs to move, jump, and thrive. When you reframe your mindset, you'll realize that balanced nutrition supports your health, not hinders it.
8. Try Different Flavors & Textures
If the reason you undereat is because you frequently experience flavor fatigue and that, in turn, affects your appetite, try incorporating different spices, seasonings, and textures into your dishes. As you play around, you might discover new flavors that help level up your meals.
9. Drink More Water
Another simple tip is to stay hydrated. While you should still make sure you're eating enough and getting the essential nutrients your body needs, drinking enough water is just as important to ensure proper functioning. Make sure you have at least 6-8 glasses of water every day.
10. Reach Out to a Professional
If you're still struggling with your eating habits, it might be time to reach out to a professional. A nutritionist, for example, can help identify what you lack and what foods you should eat more of. It's also important to chat with your doctor if you experience a sudden loss of appetite or significant weight loss.
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