Skip to content
Nutrition & Diet
✓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.

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
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
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

More For You

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
✓Expert-Recommended

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

Rear View Of Young Woman Looking In Fridge At KitchenShutterstock

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

Woman,Making,Meal,Plan,In,Kitchen,fridge,cookingShutterstock

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

Smart watch on the woman's handShutterstock

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

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

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

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

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

woman eats sweets at night to sneak in a refrigerator.Shutterstock

“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

Tired man in car. Sleepy drowsy driver, fatigue. Driving and sleeping in vehicle. Exhausted, bored or drunk person. Serious upset man with stress, despair, anxiety or melancholy. Problem in traffic.Shutterstock

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

10 Foods with More Protein and Fewer Calories Than 3 Eggs

Young woman in casual clothes at supermarket store looking at meat sausage and read ingredients
​Stock Up on Groceries
Shutterstock
Leah Suzanne
By Leah SuzanneApr 25, 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.

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
Copyright nutritionwith_grace/Instagram
Leah Suzanne
By Leah SuzanneApr 25, 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 and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

1. Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

wooden spoon filled with black chia seeds and heart symbolShutterstock

Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

5. Oats

A detailed close-up of a heap of rolled oats, showcasing the texture and individual oat flakes. The image focuses on the surface, emphasizing the organic and natural quality of the oatsShutterstock

Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

Natural creamy Greek yoghurt on wooden table background​Plain Greek YogurtShutterstock

She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

Fresh spinach leaves in bowl on rustic wooden table. Top view.​SpinachShutterstock

Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

Assortment of fresh ripe berries as background, top view​BerriesShutterstock

Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Fitness & Workouts

I Am a Trainer and Swear by These 7 Core Exercises

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/Instagram
Leah Suzanne
By Leah SuzanneApr 24, 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 ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

Close up of a serious asian sportswoman in earphones doing plank exercise outdoors at the beachShutterstock

Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

Shutterstock

Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

Shutterstock

Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

dead bugs exercise​ 7. The Modified BeetleShutterstock

Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

Shutterstock

Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.