Your Body is Speaking to you... Will you Listen?

 If you’ve been working hard in the gym, focusing on eating “clean,” and trying to get healthier—but you still feel exhausted, stuck, or constantly craving food—there’s a good chance your body isn’t getting enough fuel.

Under-eating is surprisingly common, especially for women who have spent years dieting or cutting calories to try to lose weight. But when your body isn’t getting enough energy from food, it starts sending distress signals—and ignoring them can lead to stalled progress, hormone imbalances, and even long-term health issues. 

So how do you know if you need to eat more? Let’s break down the most common signs that your body is begging for more food—and what you can do about it!

1. You’re Always Tired (Even After Sleeping Enough) 😴

Do you feel like no amount of coffee can wake you up? If you’re eating too little, your body has to conserve energy, which makes you feel sluggish and drained. 

🔹 Why this can happen: Your metabolism slows down (less of the blinking, the getting up and out of chairs etc) automatic lower NEAT (why step targets are used during diets 😉) to preserve fuel, and your body prioritizes essential functions over energy-demanding activities (like muscle growth and repair). 

🔹 What to do: Make sure you’re eating enough calories throughout the day—especially from protein, healthy fats, and complex carbs—to give your body lasting energy.

2. You Have Constant Sugar Cravings 🍩

If you’re always reaching for sweets or feel like you can’t stop thinking about dessert, this could be your body’s way of asking for more food. 

🔹 Why this can happen: When you don’t eat enough, your blood sugar levels drop, making your brain crave quick energy—aka sugar.

🔹 What to do: Instead of cutting carbs, focus on balanced meals with protein, fiber, and healthy fats. These will keep your blood sugar steady and help prevent those energy crashes that lead to cravings.

3. You’re Not Seeing Muscle Growth 💪

You’re training hard, lifting weights, and pushing yourself—but your muscle definition isn’t improving. This could be a sign that your body doesn’t have enough fuel to build muscle.

🔹 Why this happens: To gain muscle, your body needs extra calories and protein to repair and grow your muscles after workouts. If you’re not eating enough, your body won’t prioritize muscle-building.

🔹 What to do: Make sure you’re eating enough protein (at least 0.8-1g per pound of body weight) and not afraid of carbs—your muscles need them for recovery!

4. Your Hormones Feel Out of Whack 🩸

Irregular periods, mood swings, or low libido? Under-eating can throw your hormones completely out of balance.

🔹 Why this happens: Your body needs enough fat and calories to produce hormones like estrogen and progesterone. If you’re eating too little, your hormone production can slow down, leading to irregular cycles, fatigue, and mood shifts.

🔹 What to do: Don’t fear healthy fats—foods like avocado, nuts, olive oil, and salmon help keep your hormones in check. Also, avoid excessive calorie restriction, which can signal to your body that it’s in “starvation mode.”

5. You’re Always Thinking About Food 🤯

If you feel obsessed with food—constantly planning meals, looking at recipes, or feeling like you can’t stop eating once you start—it might not be a lack of willpower… it might be a sign of under-eating.

🔹 Why this happens: Your body naturally increases hunger signals when it’s not getting enough food. This is a survival mechanism designed to make sure you don’t starve.

🔹 What to do: Instead of trying to “control” your cravings, listen to them! Make sure you’re eating enough calories throughout the day, and avoid extreme dieting that leaves you feeling deprived.

6. Your Hands & Feet Are Always Cold 🥶

If you feel cold all the time—even when others are comfortable—it might be a sign that your metabolism has slowed down due to under-eating.

 🔹 Why this happens: When your body doesn’t get enough food, it reduces blood flow to “non-essential” areas (like your hands and feet) to conserve energy.

🔹 What to do: Eating enough calories and balanced meals will help keep your metabolism running efficiently so your body can regulate temperature properly.

If Any of These Sound Like You… It’s Time to Eat MORE! 🍽️

Many women are under-eating without realizing it, especially if they’ve been stuck in a dieting mindset for years. But eating more doesn’t mean gaining fat—it means fueling your body properly so you can have more energy, better workouts, and balanced hormones.

How to Eat More Without Overthinking It: 

✅ Prioritize whole, nutrient-dense foods (lean proteins, healthy fats, complex carbs)

✅ Eat regular meals—don’t skip or “save” calories for later

✅ Don’t fear carbs! Your muscles need them for energy and recovery

✅ Listen to your hunger cues—your body knows what it needs!