11 warning signs you may not be eating enough

Maintaining a balanced diet is crucial for overall health, but not consuming enough calories can lead to a range of physical, emotional, and mental health issues. Whether due to intentional restriction, decreased appetite, or underlying conditions, undereating may have serious consequences. Here are 11 key signs that you might not be eating enough and what they mean for your health.
1. Being underweight
A low body weight may indicate insufficient calorie intake. While tools like Body Mass Index (BMI) can provide a starting point, they don't account for factors like age, sex, and body composition. Consult a healthcare professional to determine if your weight is healthy for your body type.
2. Low energy levels
Calorie deficiency often results in persistent fatigue. Adults assigned female at birth (AFAB) typically require about 2,000 calories daily for maintenance, while adults assigned male at birth (AMAB) need around 2,500. Falling below these averages can leave you feeling drained.
3. Hair loss
Inadequate intake of calories, protein, and essential nutrients like biotin and iron can lead to noticeable hair thinning or shedding.
4. Hunger or altered hunger cues
Frequent hunger may signal calorie deprivation, though long-term undereating can sometimes suppress appetite. Hormonal changes caused by inadequate nutrition can affect how your body signals hunger and fullness.
5. Difficulty conceiving
Low calorie intake or insufficient body fat may disrupt hormonal signals essential for reproduction, making it harder to conceive.
6. Mood swings
Poor nutrition can negatively impact mental health, leading to irritability and mood changes. Eating a balanced diet, such as the Mediterranean diet, may improve mood and reduce inflammation.
7. Feeling cold constantly
Your body burns calories to maintain a stable temperature. Severe calorie restriction can lower your core body temperature, making you feel cold.
8. Constipation
Eating too little reduces waste production in the digestive system, leading to infrequent or difficult bowel movements.
9. Frequent illness
Nutrients like zinc, selenium, and vitamins A, C, and D are essential for immune function. A lack of these nutrients can weaken your immune system, making you more susceptible to infections.
10. Impaired growth
Children and adolescents who aren't eating enough may experience stunted growth due to insufficient nutrients affecting growth hormone activity.
11. Skin problems
Malnutrition can cause thinning, peeling, or bruising of the skin. Severe deficiencies may result in conditions like purpura or other skin lesions.

When to see a doctor
If you recognize any of these signs, it’s important to consult a healthcare provider. Undereating can have serious long-term effects on your health, but professional guidance can help you address underlying issues and achieve a balanced diet.