10 Signs You Need to Eat More Calories
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Contrary to what you may have heard about calories, not eating enough can harm your body just as much as eating too many. Calories are essential as they fuel your body to function, and while people often focus on cutting calories to lose weight, this can lead to tiredness and a lack of energy.
The following ten signs indicate you need to eat more, which is crucial for maintaining your health and improving your overall well-being.
Difficulty Losing Weight
It may sound counterintuitive, but not eating enough calories can make it challenging to lose weight. When the body is in a calorie deficit, it goes into survival mode, slowing down metabolism to conserve energy. This state makes burning fat harder as your body holds onto its fat stores for essential functions.
Difficulty Concentrating
Your brain relies on glucose (blood sugar) from calories for optimal functioning. You may experience difficulty concentrating, forgetfulness, and brain fog when you don’t eat enough. Additionally, inadequate calorie intake can also affect your mood and increase feelings of irritability and anxiety.
Poor Sleep Quality
Sleep is crucial for your overall health, and not eating enough calories can disrupt your sleep patterns. A calorie deficit can lead to a drop in the hormone leptin, which regulates sleep. This decrease in leptin levels may make it harder to fall asleep or cause you to wake up frequently throughout the night.
Weakened Immune System
Your immune system requires food energy to fight infections and illnesses effectively. Without enough calories, your body may struggle to produce white blood cells that protect you from viruses and bacteria. As a result, you may experience more frequent and severe colds or infections.
Constant Hunger
If you constantly feel hungry, it may be a sign that your body is not getting enough calories to sustain itself. Dieting or restricting calorie intake can increase hunger signals as the body tries to compensate for the lack of energy. You may also experience intense cravings for food, especially high-calorie and unhealthy options. Eating more calories can help you feel satiated and reduce your cravings, making it easier to stick to a healthier diet.
Fatigue and Low Energy
Feeling tired and lethargic is another sign that you need more calories. Your body relies on energy from food to go about your day, and insufficient calorie intake can leave you feeling drained. Without enough calories, your body may not have enough power to function correctly, impacting your physical and mental performance.
Hormonal Imbalances
A balanced calorie intake is crucial for maintaining proper hormone levels in the body. When you don’t eat enough calories, your body may produce less of the hormones that regulate your metabolism, sex drive, and mood. This imbalance can lead to a range of health issues, from irregular periods to decreased libido.
Loss of Muscle Mass
Muscles require energy to function; not eating enough calories can lead to muscle loss. When your body doesn’t have enough fuel from food, it can break down muscle tissue for energy instead. This loss can make it harder to perform daily activities and workouts and may also slow your metabolism.
Hair Loss
Your hair needs nutrients from food, including calories, to grow and stay healthy. When you don’t eat enough calories, your body prioritizes vital functions over non-essential ones like hair growth. This calorie deficit can lead to thinning hair or even hair loss in extreme cases.
Irregular Menstrual Cycle
For women, not eating enough calories can disrupt the menstrual cycle and lead to irregular periods or even a complete stop in menstruation. This condition is due to hormonal imbalances caused by inadequate calorie intake. If you notice changes in your period, talk to a doctor and ensure you’re getting enough calories to support your body’s needs.
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