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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

10 Signs You Aren’t Consuming Enough Calories

You should eat more if you are experiencing any of these symptoms, says an expert.

Leah Groth
By Leah GrothMay 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Female Customer Unhappy with the Dish Course in Restaurant. Depressed lonely woman suffering from appetite loss
Shutterstock
Leah Groth
By Leah GrothMay 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Nutrition & Diet

The most common sign you are consuming too many calories is that you are gaining weight. But did you know that your body might be sending you signs that you aren’t taking in enough? Lexi Wright is a metabolism, menopause, and fat loss coach whose main goal is helping “women 40+ reset their metabolism, lose weight, improve energy.” In a new post, she explains that not eating enough can have an impact on your health. “I see this with women in their 40s and 50s all the time. They are on the eat less workout plan for losing weight, and it's not working for them,” she writes. “Our bodies are smart, and we need a certain amount of calories for our actual normal body functions.” Here are key signs you aren’t consuming enough calories.

You Are Always Cold

Frozen. Sad latina female sit on couch at freezing cooled studio flat in warm cap and blanket shiver tremble with cold. Unhappy young lady spend time at home feel bad suffer of heating system problemsShutterstock

Are you often feeling cold? It may be because your caloric intake is too low. “Your body is smart and its common response to inadequate calories is to conserve energy to maintain your body core temperature,” she writes.

You Are Always Tired

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office.Shutterstock/Prostock-studio

If “you lack energy and feel exhausted all day,” it could have to do with your food intake. “Too low of calories and your body will not have the energy to fuel itself for daily activities,” she writes.

RELATED: Here Is How to Lose 15 Pounds in 45 Days

You Are Stuck in a “Binge, Restrict” Cycle

,,Food,Fridge, refrigerator ,coldShutterstock

Another sign? “You are constantly in a binge restrict cycle because the calories are so low and you trigger feelings of deprivation which leads to cravings and binging,” says Lexi.

Hair Loss

Millennial girl with hair loss problem looking in mirror at homeShutterstock

Losing hair is another sign you aren’t consuming enough calories. “Low calories can deprive your body of the nutrients it needs for a lot of body functions including hair growth and maintenance,” says Lexi.

Constant Hunger

Woman,Feeling,Hungry,Looking,For,Something,To,Eat,In,AmusementShutterstock

“You are hungry all the DAMN time even though you are eating a good amount of protein and fibre to fill you up,” is the fifth sign you aren’t getting enough calories. “Your body is very smart and is telling you something!” she says.

You Lose Weight Fast

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

A more obvious sign? “You drop weight fast. More than 0.5% of your body weight every week,” she writes. “Rapid weight loss can indicate an excessively low calorie intake, which may compromise your overall health and metabolism.”

RELATED: 20 Proven Tips to Lose Weight with the 12-3-30 Walking Method

Irregular Periods

Young woman suffers, writhes in abdominal pain lying on couch in living room at home interior. Acute pain in bloating pms. Teenage girl with pain problems bowel diseaseShutterstock

If “your period goes bye bye or is irregular,” it may be a sign you aren’t eating enough. “When our bodies are under stress it’s defense mechanism is to shut down things that take a lot of energy and having a baby is one of those!” she writes.

Mood Swings

Dark-haired girl covers her face with handsShutterstock

If you are experiencing mood swings “and can’t get motivated,” you probably aren’t consuming enough calories. “Low calories can impact your mood and mental well-being, leading to irritability, mood swings, and overall motivation,” she writes.

You Can’t Build Muscle

A woman rubbing her upper arm at the fitness gymShutterstock

“You have been lifting weights and you are not getting any stronger,” is another clear sign. “Muscle is expensive calorie wise to keep and build. When we don’t have the calories to fuel workouts and muscle growth this is one of the first things that go,” she writes.

Constipation

Door handle open to toilet can see toiletShutterstock

The last sign you aren’t consuming enough calories? “You are constipated all the time,” she writes. “Lack of calories usually means lack of nutrients including fibre. Proper digestion is how we clear out all the ‘STUFF’ having a bowel movement at least once a day is essential to overall health,” she maintains.

💪🔥Body Booster: Just as eating too many calories per day can negatively impact your overall health, not eating enough can too. Try and hit your daily caloric intake goals to maximize health.

proteinhealthy eatinglose weight fastwalkingweight loss

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Nutrition & Diet

10 Signs You Aren’t Consuming Enough Calories

Female Customer Unhappy with the Dish Course in Restaurant. Depressed lonely woman suffering from appetite loss
Shutterstock
Leah Groth
By Leah GrothMay 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

The most common sign you are consuming too many calories is that you are gaining weight. But did you know that your body might be sending you signs that you aren’t taking in enough? Lexi Wright is a metabolism, menopause, and fat loss coach whose main goal is helping “women 40+ reset their metabolism, lose weight, improve energy.” In a new post, she explains that not eating enough can have an impact on your health. “I see this with women in their 40s and 50s all the time. They are on the eat less workout plan for losing weight, and it's not working for them,” she writes. “Our bodies are smart, and we need a certain amount of calories for our actual normal body functions.” Here are key signs you aren’t consuming enough calories.

You Are Always Cold

Frozen. Sad latina female sit on couch at freezing cooled studio flat in warm cap and blanket shiver tremble with cold. Unhappy young lady spend time at home feel bad suffer of heating system problemsShutterstock

Are you often feeling cold? It may be because your caloric intake is too low. “Your body is smart and its common response to inadequate calories is to conserve energy to maintain your body core temperature,” she writes.

You Are Always Tired

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office.Shutterstock/Prostock-studio

If “you lack energy and feel exhausted all day,” it could have to do with your food intake. “Too low of calories and your body will not have the energy to fuel itself for daily activities,” she writes.

RELATED: Here Is How to Lose 15 Pounds in 45 Days

You Are Stuck in a “Binge, Restrict” Cycle

,,Food,Fridge, refrigerator ,coldShutterstock

Another sign? “You are constantly in a binge restrict cycle because the calories are so low and you trigger feelings of deprivation which leads to cravings and binging,” says Lexi.

Hair Loss

Millennial girl with hair loss problem looking in mirror at homeShutterstock

Losing hair is another sign you aren’t consuming enough calories. “Low calories can deprive your body of the nutrients it needs for a lot of body functions including hair growth and maintenance,” says Lexi.

Constant Hunger

Woman,Feeling,Hungry,Looking,For,Something,To,Eat,In,AmusementShutterstock

“You are hungry all the DAMN time even though you are eating a good amount of protein and fibre to fill you up,” is the fifth sign you aren’t getting enough calories. “Your body is very smart and is telling you something!” she says.

You Lose Weight Fast

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

A more obvious sign? “You drop weight fast. More than 0.5% of your body weight every week,” she writes. “Rapid weight loss can indicate an excessively low calorie intake, which may compromise your overall health and metabolism.”

RELATED: 20 Proven Tips to Lose Weight with the 12-3-30 Walking Method

Irregular Periods

Young woman suffers, writhes in abdominal pain lying on couch in living room at home interior. Acute pain in bloating pms. Teenage girl with pain problems bowel diseaseShutterstock

If “your period goes bye bye or is irregular,” it may be a sign you aren’t eating enough. “When our bodies are under stress it’s defense mechanism is to shut down things that take a lot of energy and having a baby is one of those!” she writes.

Mood Swings

Dark-haired girl covers her face with handsShutterstock

If you are experiencing mood swings “and can’t get motivated,” you probably aren’t consuming enough calories. “Low calories can impact your mood and mental well-being, leading to irritability, mood swings, and overall motivation,” she writes.

You Can’t Build Muscle

A woman rubbing her upper arm at the fitness gymShutterstock

“You have been lifting weights and you are not getting any stronger,” is another clear sign. “Muscle is expensive calorie wise to keep and build. When we don’t have the calories to fuel workouts and muscle growth this is one of the first things that go,” she writes.

Constipation

Door handle open to toilet can see toiletShutterstock

The last sign you aren’t consuming enough calories? “You are constipated all the time,” she writes. “Lack of calories usually means lack of nutrients including fibre. Proper digestion is how we clear out all the ‘STUFF’ having a bowel movement at least once a day is essential to overall health,” she maintains.

💪🔥Body Booster: Just as eating too many calories per day can negatively impact your overall health, not eating enough can too. Try and hit your daily caloric intake goals to maximize health.

Nutrition & Diet

8 Reasons You Aren’t Losing Weight That Have Nothing to Do with Your Metabolism

Kate_Douglass_lose_weight_w_kate1
lose_weight_wicked_kate/Instagram
Leah Groth
By Leah GrothMay 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you struggling to lose weight, even though it seems like you are doing everything right? There are a few common mistakes that you might be making, says an expert. Kate Douglass is a Wellness Recovery Coach, podcast host, and social media influencer whose mission is helping people “turn setbacks into comebacks” and help them “get back on track.” In a new Instagram post, she outlines some of the biggest weight loss mistakes people make. “To the woman who is at her max trying to figure out this weight loss thing – and I know, you’ve been through a lot lately, but that’s a story for another day, right?” she writes in the caption. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, also offers some input on the subject matter. Read on to discover surprising reasons some people are struggling to lose weight.

If You Are Struggling to Lose Weight, It’s Probably Not Due to a Slow Metabolism

Menopausal Mature Woman Concerned With Weight Gain Standing On Scales In Bedroom At HomeShutterstock

“Most women struggling to lose weight don’t actually have a slow metabolism,” she says in the video. “It’s not their hormones, it’s not their age, it’s not inflammation.”

Rediscovering Your Routine

Female,Feet,Electronic,Scales,Weight,loss,gain,diet,Shutterstock

“You are so ready to get back in shape, find your routine, and feel like your old self again, despite all the crap that’s happened. And let me tell you, I FEEL you. And here’s the kicker – you’re not doing anything wrong.” It’s likely one or ALL of these things, she says.

1. You Aren’t Burning as Much Energy as Your Think

people biking in spinning class at modern gym, exercising on stationary bike. group of caucasian people athletes training on exercise bikeShutterstock

Maybe you are exercising daily and feel like you are moving enough. However, it’s possible you aren’t. “You’re overestimating how much energy you’re burning,” she says about the first reason.

RELATED: Shed 25 Pounds with These 10 Gentle Workouts

2. You Are Overcomplicating Exercise

fit woman exercising with battle ropes during strength workout in cross functional gym, copy space. strong female concentrated on trainingShutterstock

Keep exercise simple, stupid. “You’re trying to do too much with your workouts – remember, less is more,” Kate says.

3. You Aren’t Educated About Nutrition

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,Shutterstock

Are you really educated about nutrition? If not, your eating habits could be the culprit. “You truly have zero idea how much you need to be eating, including the right amounts of protein, fat, carbs, and fiber (which is why I got certified in fitness nutrition),” she says.

RELATED: 14 Snacks Under 100 Calories That Fill You Up and Slim You Down

4. You Are Inconsistent

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

Consistency is key, says Kate. “You don’t have a consistent schedule – talking bedtime, quiet time, you name it,” she says.

5. You Aren’t Happy

Overweight unhappy asian woman extra heavy body cellulite sitting on bed at home. Upset oversized lady worry diet weight loss suffering from extra weight. Obesity unhealthily concept.Shutterstock

Her final reason? “And honestly, you haven’t had enough fun lately. You’re not happy, not laughing enough, because all this weight loss stress is zapping your energy and confidence,” she says.

6. You Are Underestimating How Much You Eat

Doubtful,Woman,Thinking,About,Eating,A,Pie,Dessert.,Lady,HavingShutterstock

Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, notes that along with overestimating how much you are burning “a lot of people underestimate how much they are eating whether they forget foods (even a few bites they had) or they underestimate portions,” she says.

RELATED: 8 Things I Did to Lose 25 Pounds in 6 Months

7. You Aren’t Eating Enough

tara_collingwood7Tara Collingwood

Collingwood also notes that some people aren’t eating enough, neglecting their bodies from the fat-burning and muscle-building process. “You starve yourself or skip meals, thinking that is the best way to get fewer calories for the day,” she says.

8. You Aren’t Sleeping Enough

Serene woman sleeping at night in the bedroomShutterstock

Finally, Collingwood emphasizes the importance of sleep. “You aren’t prioritizing sleep and getting 7 to 9 hours of QUALITY sleep every single night,” she says.

💪🔥Body Booster: If you are struggling to lose weight, think of it as a puzzle. Examine all the pieces and figure out which ones aren’t lining up.

Nutrition & Diet

10 Gut Health Red Flags Sabotaging Your Weight Loss

Woman lying on the sofa in the living room with upset stomach
Shutterstock
Leah Groth
By Leah GrothMay 19, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to lose weight – even though you are eating less and exercising more? It may have to do with your gut. “There are so many gut health red flags sabotaging your weight loss,” Sarah Mathis, DO, Functional Medicine Osteopathic Physician, tells Body Network. The good news? Weight loss “naturally happens” with many of them “when they are addressed,” she says, and the “weight melts off and their metabolism resets.” Here are ten gut health red flags sabotaging your weight loss.

Inflammation

Unhappy young woman standing in front of a mirror and holding hands on her bloating stomach.Shutterstock

Inflammation is “critical in gut healing,” says Dr. Mathis. “When our gut has some sort of inflammation, either from a bacterial or yeast overgrowth (or a parasite), it leads to your gut lining becoming inflamed. The inflammation in your gut lining opens the portal of your gut to your body’s immune system, and when it sees the food or toxins, your body attacks, and then inflammation occurs. This inflammation spreads throughout the body, attacking your thyroid (the organ that regulates your metabolism), and this causes weight to stall. Also, your liver becomes inflamed, making it harder to get rid of toxins and slowing your metabolism down as well,” she explains.

Nervous System Dysregulation

woman sitting down, his face unsettled. At the computer desk she has headaches and stress. Cause of hard work and insufficient rest.Shutterstock

Nervous system dysregulation is another common culprit. “When our body is stressed out chronically, you cannot lose weight at all. And the gut-brain connection causes our body to hold onto weight because, no, your body doesn’t feel safe,” she says. “It’s always stuck in a ‘fight or flight’ mode, leaving your gut to become more inflamed. The constant state of fight or flight decreases your brain's ability to send blood flow to your gut and allows your body to digest. This slows down the motility in the gut, lowering your stomach acid and then causing your gut to become a breeding ground for more bacteria, yeast, and parasite overgrowths. The elevation in cortisol also makes you more likely to have resistance to the hormone insulin, your body’s blood sugar regulator to keep your appetite in check.”

Blood Sugar Instability

Measuring blood sugar with a blood glucose meterShutterstock

Blood sugar instability is another red flat. “Insulin is the body’s regulator of the balancing act of your blood sugar. If your blood sugar gets too high, then more insulin has to be pumped out in your gut to keep your blood sugar from rising too high,” says Dr. Mathis. “It also makes sure your body’s insulin level doesn’t get too low, or you can feel shaky, dizzy, and lightheaded. The constant high blood sugar level causes your body to build a tolerance to the insulin level, leading to insulin resistance. This insulin resistance leads to an increased risk of diabetes, heart disease, PCOS, and obesity. The gut needs to be in balance to help regulate your blood sugar, or you’re more likely to sabotage your weight loss.”

Lack of Sleep

Insomnia and social media addiction concept. Young woman uses smartphone while lying in bed at night, tonedShutterstock

Feeling tired all of the time? Lack of sleep could be impacting your gut health. “Sleep not only affects your body’s inflammation levels in your gut and entire body, but it also regulates your appetite,” says Dr. Mathis. “Your gut microbiome actually changes when you have a lack of sleep, and not only do you have increased hunger signals when you do not sleep, but lack of sleep can change your gut microbiome to have fewer bacteria that help improve your metabolism and leptin sensitivity.” She adds that leptin is the “satiety” hormone made in fat cells that tells your body, “Hey, I’m full.” But lack of sleep actually decreases leptin as it increases inflammation in the body as well as changes the gut microbiome.

RELATED:15 Low-Fat, High-Protein Snacks to Shed Pounds

Change in Thyroid Levels

At doctors appointment physician shows to patient shape of thyroid gland with focus on hand with organ. Scene explaining patient causes and localization of diseases of thyroid and endocrine systemShutterstock

Changes in thyroid levels aren’t great for your gut. “Your gut is closely related to thyroid function. The active thyroid hormone, T3- which is the thyroid hormone often not tested in conventional medicine but tells how well your body absorbs thyroid hormones, is converted from the thyroid’s hormone T4 to the active version your body needs, T3, in the gut itself,” says Dr. Mathis. “If your gut is overrun by harmful bacteria, yeast, and parasites, you cannot have the active thyroid hormone. Your thyroid is in charge of your energy and metabolism levels, so if this is low, then you likely cannot lose weight. So addressing your gut health is critical for thyroid health as well as your weight.”

Need for Detoxification

,Woman,Drinking,Detox,Green,Smoothy,smoothie,happy,health,dietShutterstock

If you are in need of a detox, that’s another red flag. “Oftentimes the liver is overwhelmed with toxins, leaving you feeling bloated and sluggish and stalled weight loss,” says Dr. Mathis. “Addressing liver and lymphatic health, both which are key players in detoxing your body, is an essential part of my client’s healing journey. They need to make sure all their pathways are open or the gut will have trouble getting rid of toxins like heavy metals or clearing out extra hormones like estrogen, cortisol or thyroid hormone. If those hormones stay too high in the body, they often lead to decreased weight loss.”

You Aren’t Eating Enough

Female Customer Unhappy with the Dish Course in Restaurant. Depressed lonely woman suffering from appetite lossShutterstock

Amanda Sauceda, RD, Gut Health Specialist, founder of The Mindful Gut, says that not eating enough could be sabotaging your weight loss. “Digesting your food takes energy and if you’re over restricting calories then it could upset your digestion and sabotage weight loss,” she says. “When the body isn’t getting enough energy (aka calories) then less important functions, like digestion, aren’t prioritized.” How to remedy it? “Instead of focusing on restricting calories, aim for more nutrient-dense foods. Nutrient-dense foods (like whole grains, lean protein, fruits, and vegetables) are naturally lower in calories while being rich in nutrients to support your metabolism.”

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

You’re Not Eating Enough Protein

selection food sources of protein. healthy diet eating concept. close upShutterstock

Not eating enough protein can also disrupt your gut health. “Protein does help support muscle growth, and in turn, more lean muscle mass can increase metabolism. Additionally, protein in your meal helps release gut-derived appetite hormones that keep you full. Focus on meals with protein and, as a bonus, also get protein in your snacks (especially when you know you won’t be eating for a while),” says Sauceda.

You’re Not Eating Enough Fiber

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

Not eating enough fiber can also impact gut health. “If you’re feeling bloated and also working on weight loss you may want to look to your gut health for the solution. If you’re feeling bloated, then more likely you are constipated, and the best solution for constipation is to increase fiber intake. Fiber helps digestive health by keeping things moving in your gut and encourages regular bowel movements,” Sauceda says.

RELATED:5 Calorie-Burning Full Body Kettlebell Exercises You Need to Try

You’re Not Eating Enough Plants

kale salad leaves close up with water drops backgroundShutterstock

Eat your veggies for optimal gut health. “Eating a variety of plants is extremely beneficial to your gut microbiota,” says Sauceda. “By eating a wide variety of plants, which acts as food for your gut, you are encouraging a more diverse gut microbiome. There is emerging research that suggests your gut microbiome may play a role in metabolism. Next time you go to the market, pick up a new fruit or veggie to try.”

💪🔥Body Booster: Prioritize getting 7-9 hours of quality sleep each night to support your gut health and overall well-being. According to The Diet Diva, Tara Collingwood, a Board Certified Sports Dietitian, sleep is just as essential as air, food, and water for every cell in your body.

Nutrition & Diet

4 Signs You're Not Eating Enough Protein

Aleksa Gagic The Climbing Dietitian
Copyright The Climbing Dietitian/YouTube
Christopher Roback
By Christopher RobackApr 22, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

We all want to build muscle and recover faster, but most people struggle to consistently hit their protein targets despite knowing how important it is. In this article, we share expert insights from Aleksa Gagic, a Dietitian and Nutritionist with over 7 years of professional nutrition consulting experience. Known for his practical advice on The Climbing Dietitian's YouTube channel, Aleksa breaks down the clear signals your body sends when it's not getting enough of this essential macronutrient. Learn these four key indicators now to stop leaving gains on the table and start seeing better results from your training efforts.

Increased Hunger Throughout Your Day

Protein isn't just for muscle building—it helps keep you full longer. "Protein has many properties that help us in our bodies. We all know that it helps us repair and recover, but you may not know that it also helps keep us full," Aleksa explains in his post. This is precisely why many nutrition experts recommend higher protein intake for fat loss clients. The satiety factor makes it easier to maintain a calorie deficit without constant hunger. If you're feeling unusually hungry despite regular meals, your protein intake might need attention.

No Muscle Growth or Experiencing Muscle Loss

Closeup of a muscular young woman lifting weights in gym.

Shutterstock

When following a strength training program, you should see gradual improvements in muscle mass over time. "If you're on a muscle-building plan or a strength-building plan, you should, over time, see some gain in lean muscle mass," Aleksa points out. Without adequate protein, your body lacks the building blocks needed for muscle repair and growth. Similarly, if you're losing strength and muscle despite efforts to maintain them, it could signal insufficient protein consumption. While other factors can influence muscle development, protein intake is often the simplest place to start.

Recovery Takes Longer Than Normal

Tired,Runner,Rest,Running,recover,jogging,exerciseShutterstock

Are you feeling sore for days after workouts? According to Aleksa, "Protein helps with repair and recovery. Therefore, if your protein is not up to scratch, you might actually see that your recovery is a bit more delayed than usual." Proper recovery is essential regardless of whether you're a casual gym-goer or a competitive athlete. Faster recovery allows for more consistent training and better adaptations over time. If you notice your body taking longer to bounce back from exercise, consider evaluating your protein consumption.

Increased Cravings, Especially for Sugar

Closeup image of a young couple women holding and eating donuts together​Myth 1: Weight Gain Comes From Eating FatShutterstock

While not an exact science, there's often a connection between insufficient protein and increased cravings. "When protein is not really consumed well enough, not only is your hunger not regulated, but you start craving other foods a bit more," Aleksa shares from his experience working with clients. Protein acts as an unofficial appetite and craving regulator for many people. If you find yourself suddenly craving sweets or other specific foods more intensely than usual, try increasing your protein intake to see if it helps manage those urges.

How Much Protein Do You Actually Need?

Chicken Breast on Food Scale with Mushrooms and Spinach​Start Your Day with 40 Grams ProteinShutterstock

Most active adults benefit from consuming 0.7-1 gram of protein per pound of body weight daily. For someone weighing 150 pounds, that's approximately 105-150 grams of protein spread throughout the day. Aleksa recommends distributing protein across your meals rather than consuming it all at once. Your body can only efficiently use a certain amount of protein at each meal, so aim for 20-40 grams per meal, depending on your size and activity level.

Protein-Rich Foods to Include Daily

Raw chicken breast on tray on white backgroundShutterstock

Make high-quality protein sources a regular part of your diet. Lean meats like chicken and turkey provide complete proteins with minimal fat. Fish offers both protein and healthy omega-3 fatty acids. For plant-based options, Aleksa suggests combining legumes, tofu, tempeh, and seitan to create complete protein profiles. Greek yogurt, cottage cheese, and eggs make excellent snack options that deliver significant protein with relatively few calories. Protein powders can supplement your intake when whole food sources aren't convenient.

Simple Strategies to Increase Your Intake

Marinated,Grilled,Healthy,Chicken,Breasts,Cooked,On,A,Summer,BbqShutterstock

Start by prioritizing protein at each meal rather than as an afterthought. "Protein should be the foundation of your nutrition plan if you're active," Aleksa emphasizes. Prepare protein sources in advance to remove barriers when you're busy. Consider keeping ready-to-eat options like hard-boiled eggs, Greek yogurt, or protein bars available for quick access. Add protein powder to smoothies, oatmeal, or yogurt for an easy boost. Most importantly, track your intake for a few days to establish a baseline—you might be surprised how much (or how little) you're actually consuming. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

5 Truths About Why You Aren’t Losing Weight

Young amazed sporty athletic fitness trainer instructor woman wear blue tracksuit spend time in home gym hold scales cover mouth isolated on pastel plain light pink background. Workout sport concept
Shutterstock
Leah Groth
By Leah GrothMay 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you dieting and exercising but can’t seem to lose weight? There could be an easy fix to your problem, according to an expert. Gillian is a Women’s Nutrition Coach who boasts over 64,100 followers on Instagram alone, whose specialty is “helping you ditch diets & transform your body through macros, movement & mindset,” she explains in her bio. In a recent post she gets real about weight loss, revealing “Five truths about why you’re not losing weight.”

1. Your Diet Is TOO Restrictive

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The first reason she offers? “Your calories are set too low causing you to be too RESTRICTIVE,” Gilian says. “Pulling back too much can and most likely will backfire, causing you to get frustrated and throw in the towel bc it feels too hard or follow your plan most days but totally go off the rails on the weekend because you just can’t handle it anymore.”

She Recommends a Sustainable Calorie Deficit

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She says that her goal with her clients “is always a sustainable calorie deficit,” and keeping an eye on the “big picture.”

2. You’re Eating Back Calories Burned

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The second reason you aren’t losing weight might be that you’re eating back calories “BURNED,” she writes. “Slippery slope! Our watches are highly inaccurate if you’re using it to track calories burned and then thinking you can use that amount to eat more,” she writes.

Make Sure to Track the Correct Way

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Her advice to remedy this? “If you’re tracking in MFP make sure the setting is toggled OFF to add back in exercise calories,” she suggests.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

3. You Aren’t Getting Detailed Enough with Your Tracking

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You also might not be tracking everything you are eating. If “you’re not including BLTs (bites, licks, tastes),” you could be consuming a lot more calories than you think. “These add up SO FAST and can easily send you several hundred calories over your plan. (Speaking from experience 🙋‍♀️)” she writes.

4. You Aren’t Counting Calories on the Weekends

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“Not counting weekends,” can also add calories. “All days count, girls! Meals out count, alcohol counts … it all counts. This doesn’t mean no social life, it means have a strategy! Master your weekend and 10x your results 🔥” she writes.

RELATED: 8 Essential Proteins That Boost Weight Loss Efforts

5. You Aren’t Getting Enough Sleep or Hydrating

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And finally, another reason why you might not be losing weight? “You’re not prioritizing two other key components - SLEEP & HYDRATION,” she writes. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. As for hydration, the Mayo Clinic maintains that it is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues. It can also ward off hunger.

💪🔥Body Booster: If you are dieting and exercising but aren’t losing weight, you might need to take a closer look at your health habits.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

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