While we often hear about obesity on the rise, we neglect to realize that under eating is becoming a major issue as well.
One major cause of undereating is the risk of becoming underweight. Based on your body mass index (BMI) your height and weight should give you a healthy weight range. People who fall below that can be considered underweight. This is very dangerous for your health and can cause infertility, malnutrition, anemia, chronic fatigue, development issues etc.
A common misconception is that under eating or a caloric deficit is beneficial for weight loss. This is not a healthy approach and does not do anyone justice in the long run. Your body needs food to keep you going and if you do not nourish it properly you will end up discouraged on your journey to a healthy mental and physical lifestyle.
What are indicators of under eating:
Lack of insulation. In another article, I mentioned how fat is used as an insulator. Your body needs a sufficient amount of calories in order to keep a healthy temperature. Are you always cold? If you are not consuming enough calories (and nutrients), you may be causing your temperature to drop which can also lead to you getting sick often.
Fatigue. The amount of calories needed for a body to maintain a healthy weight varies, but a lack of sufficient calories look very similar. If your energy levels are low causing you to be physically tired during workouts, impair your daily function, falling asleep at work, mentally tired-you may need to increase your caloric intake.
Depression. As a high complex mental health condition, depression can have a range of causes. You cannot always pinpoint the exact cause of it, but there has been evidence of a link between undereating, poor nutrition, and depression. Google it. Do some of your own research and see what you find.
Constipation. If you are not eating then surely you are not pooping either and when you do poop, it can be hard to pass. Alexa, play “Solid as a rock”. But seriously, that is nothing to mess with. This can cause major issues down the line such as hemmroids, anal fissures, incontenence, colonis conditions, abdominal isues. If you are having fewer than three bowels per week, things need to change and fast.
How to avoid undereating.
Let’s start by increasing your caloric intake. Now, the easy and unhealthy way to approach this would be by eating lots of sugars and foods high in saturated fats and trans-fast. But that would not be beneficial for someone looking to have an overall healthy lifestyle. You will go from having constipation to Type-2 Diabetes, and risking heart disease.
The better way to tackle this is to eat more meals that are high in protein such as beans, meat, fish, yogurt, legumes, etc. Consume healthy fats (a.k.a monounsaturated and polyunsaturated fats) such as avocados, walnuts, flax seeds and sunflower seeds.
Eat more greens. A variety of vegetables are a great nutrient source. They help provide the body with vitamins and minerals including fiber to get that poop out. They also help fight diseases.
Embrace carbs. Complex carbs such as fruits, rice, pasta, quinoa are metabolism boosters.They are high in fiber and they make you feel fuller longer. Do not be afraid to use carbs as a resource. People give carbs a bad rap, but I’m here to tell you that carbs are your friend.
If you are worried that you may be undereating, please see a dietician or a doctor, You need to get advice on how to increase your caloric intake in a healthy way so you can see the results you desire menatlly and physically,
What plans do you have in place to ensure that you are eating more everyday? Share in the comments.