5 Signs You're Not Eating Enough in Your Calorie Deficit Diet

Are you following a calorie deficit diet in order to lose body fat or lose weight but it doesn't seem to be working. Are you getting frustrated that you're hitting your macros, hitting your calorie deficit every day, crushing your workouts, but nothing seems to be happening or you don't seem to be achieving the results that you want with either body fat loss or weight loss. It's possible that you aren't eating enough in your calorie deficit diet and this is holding you back from seeing the results you want.

In this post, Michelle Roots, a kinesiologist, personal trainer, nutrition coach, and fitness and fat loss motivation specialist, shares five signs that you aren't eating enough in your calorie deficit diet. She also provides tips on how you can fix it.

1. You're not seeing improvements in strength gains in the gym and you constantly feel tired or struggle to get through your workouts.

If your goal is a body recomposition, meaning you're looking to increase lean muscle and decrease body fat, you need to fuel your body enough to lift heavy weights and push through your workouts. Not consuming enough calories can hinder your strength gains and recovery.

2. You're constantly thinking about food, always hungry, and having cheat days or falling off track.

If you're constantly thinking about food and feeling hungry even after meals, it's a sign that you're not eating enough to keep your body satisfied. Eating small, low-calorie meals can lead to cravings and overeating later on. Increasing your calorie intake with nutrient-dense foods can help keep you feeling full.

3. You constantly feel tired, irritable, and experience mood swings.

Under-eating can lead to low blood sugar levels, causing irritability, tiredness, and mood swings. It can also affect your sleep. Fueling your body with enough calories throughout the day can help stabilize your blood sugar and improve your energy levels.

4. Your weight isn't budging despite being in a calorie deficit.

If you're consistently under-eating, your body may adapt by reducing active thyroid hormone and increasing stress hormones like cortisol. These hormonal changes can stall weight loss and hinder fat loss.

5. Your hair is falling out.

Hair loss can be a sign of nutritional deficiency, which can be caused by not eating enough calories. Lack of calories, protein, and iron can contribute to hair loss.

If you're experiencing any of these signs, it's important to address your calorie intake. You can try a reverse diet, gradually increasing your calories to maintenance level, or start tracking your food to ensure you're consuming enough. Remember, food is fuel, and increasing your calorie intake can have positive effects on your energy levels, mood, and overall well-being.

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