When it comes to fitness, many people assume that eating less is the quickest path to a leaner, stronger, or healthier body. While reducing caloric intake can be necessary for weight loss, under-eating—especially for extended periods—can sabotage your fitness progress and overall well-being.
In order to fuel your fitness goals, you have to be eating enough of the right foods, which, if you look at it, is actually a lot of food. Eating enough is not just about avoiding hunger—it’s about fuelling your body to perform, recover, and thrive.
While it might be tempting to under-eat in pursuit of quick results, the long-term consequences can derail your progress and harm your health. Here’s why properly fuelling your body is essential and how it impacts your journey to fitness success.
Energy drops
Your body is like a machine, and food is its fuel. Calories provide the energy you need not only for workouts but also for vital bodily functions like breathing, digestion, and maintaining a heartbeat.
Without adequate energy, your performance in the gym diminishes. You’ll fatigue faster, lift lighter weights, and struggle with endurance. Not eating enough will also slow down your recovery. Your muscles cannot repair themselves efficiently, leading to increased soreness and a heightened risk of injury.
Eating enough ensures you can crush your workouts and recover properly afterward.
Under-eating hurts your metabolism
A common misconception is that drastically cutting calories will speed up weight loss. In reality, extreme calorie deficits can backfire by slowing your metabolism.
When your body doesn’t get enough energy, it enters “survival mode,” conserving calories to keep you alive. This means:
- Fat loss plateaus: Your body may hold onto fat stores as a protective mechanism.
- Muscle loss: Without adequate fuel, your body may break down muscle tissue for energy, which lowers your resting metabolic rate and hinders strength gains.
To achieve sustainable progress, you need to fuel your body with enough calories to support an active metabolism.
Hormonal balance and overall health
Under-eating can wreak havoc on your hormones, which play a critical role in fitness and well-being.
Low-calorie diets can increase cortisol (the stress hormone), leading to fatigue, anxiety, and even weight gain. For women, under-eating can also disrupt menstrual cycles and impact fertility due to decreased oestrogen levels.
Low-calorie diets can also reduce leptin and thyroid hormones, leading to persistent fatigue and hindered fat loss.
Pro tip: Proper nutrition keeps your hormones balanced and your body functioning optimally.
Food for fitness
Fitness progress isn’t just about calories—it’s about the nutrients that come with them. Adequate intake of protein, carbs, and fats supports muscle growth and repair. Protein is essential for building and maintaining muscle.
Carbs are your body’s primary energy source during exercise and healthy fats help regulate hormones and repair tissues.
If you’re consistently under-eating, you’re also likely missing out on essential vitamins and minerals, which can lead to deficiencies and health problems.
The psychological toll of chronic dieting
Eating too little for too long can also impact your mental health.
Constantly restricting calories can lead to food fixation or disordered eating patterns. A lack of energy can also leave you feeling unmotivated to exercise or stay consistent with your goals.
Under-eating often causes irritability, anxiety, and even depression due to low blood sugar and hormonal imbalances. Taking care of your mental health is just as important as your physical health in reaching fitness goals.
How to ensure you’re eating enough
- Calculate your needs: Use a reputable online calculator or consult a dietitian to determine your daily caloric needs based on your goals and activity level.
- Focus on balance: Prioritise nutrient-dense foods like lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables.
- Listen to your body: Pay attention to hunger cues, energy levels, and workout performance. If you’re constantly tired or struggling at the gym, you might not be eating enough.
- Avoid drastic deficits: If weight loss is your goal, aim for a moderate calorie reduction (e.g., 10–20% below maintenance), ensuring you have enough energy for workouts and recovery.
Remember: food is fuel, not the enemy. Embrace it, and watch your goals come to life.
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