If you put $1,000 in a bank account and kept
making withdraws without adding deposits, you'd eventually wipe out your
account. It's just simple math, right? Well, our bodies aren't quite that
simple. It would be awesome if all we had to do to slim down was stop
"making deposits" (stop eating) and withdraw fat from our energy
reserves, but it just doesn't work that way.
Every day, your body needs a wide range of
nutrients to help it function, including not just vitamins and minerals, but
also calories, from carbohydrate (the preferred source of fuel for your brain
and muscles), as well as protein and fat (which are used to repair and heal
your body's cells). Stored fat alone can't take the place of these essential
nutrients, so if you stop eating, or stop eating enough, the jobs these
nutrients do don't get done, and the side effects are serious.
In order to lose weight, you do need to cut
calories, and that will allow your body to pull some fat out of storage (you
fat cells) and burn it off. You still need to eat enough food, in the right
balance, to support the other parts of your body you want to keep strong and
healthy, namely your organs, muscle, bone, immune system, and hormones.
Undereating essentially means that you starve these systems in your body, and
they'll become run down, damaged, or stop working properly.
How do you know if you've cut your calories too low? Without any activity,
your body needs at least 10 calories per pound of your ideal weight. For example, let's say you weigh 150 but your weight goal
is 125. You shouldn't eat less than 1,250 calories for an extended period of
time. Remember, that's a sedentary formula (e.g. sitting at a desk or on the
couch all day and night). If you have an active job or work out, you need extra
calories to fuel your activity.
Undereating
on a regular basis can lead to a number of mental, physical and emotional
health issues. Although over eating increases the risk of developing health
troubles, undereating can also be problematic. This is especially true with
severe or chronic calorie restriction. Instead, to lose weight sustainably,
make sure to eat at least 1,200 calories per day. Here are signs that you're
not eating enough:
Anxiety-Very low
calorie intake may lead to moodiness, anxiety and depression in teens and
adults.
Constant Hunger-Being hungry all the time is one of
the more obvious signs that you're not eating enough food. Undereating can
cause hormonal shifts that increase hunger in order to compensate for
inadequate calorie and nutrient intake.
Constipation-Infrequent
bowel movements may be related to inadequate calorie intake. Strict dieting and
undereating can lead to constipation, partly due to fewer waste products to
form stool and slower movement of food through the digestive tract.
Feeling Cold All the
Time-If you constantly feel cold, not eating enough food
could be the cause. Consuming too few calories can lead to a decrease in body
temperature, which may be due in part to lower levels of T3 thyroid hormone.
Hair Loss-Losing hair can be very distressing.
Hair loss may occur as a result of inadequate intake of calories, protein and
certain vitamins and minerals.
Inability to Get Pregnant (for females)-Consuming too few calories can
disrupt reproductive hormone signals, leading to difficulty getting pregnant.
Irritability-Prolonged
low calorie intake and restrictive eating patterns have been linked to
irritability and moodiness.
Low Energy Levels-Calories are units of energy your
body uses to function. Eating too few calories can lead to fatigue due to
insufficient energy to exercise or perform movement beyond basic functions.
Sleep Issues-Sleep deprivation has been found to
lead to insulin resistance and weight gain in dozens of studies. Undereating
has been linked to poor quality sleep, including taking longer to fall asleep
and spending less time in deep sleep.
“On her extreme thinness
during her 'Ally McBeal' years: "I started undereating, over-exercising,
pushing myself too hard and brutalizing my immune system. I guess I just didn't
find time to eat. I am much [healthier] these days.”
(Calista Flockhart)
[i]
[i] Sources used:
·
“9 Signs That You're Not Eating Enough” by Franziska
Spritzler
·
“The Effects of Under-Eating” by J. Guadiani
·
“Why Undereating Won’t Actually Help You Lose
Weight” by Trinh Le
·
“Why
Undereating Works Against You” by Shape
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