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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.

15 Signs You’re Eating Too Many Calories

It’s more than just weight gain.

FACT CHECKED BY Christopher Roback
Beautiful brunette little girl wearing casual striped t shirt yawning tired covering half face, eye and mouth with hand. face hurts in pain.
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FACT CHECKED BY Christopher Roback

Is eating too many calories taking a toll on your health and wellness? “It takes about 20 minutes for your brain to send a signal to the stomach to let you know that you’re full. Overeating occurs when you continue to eat beyond this point of fullness,” research dietitian Erma Levy tells MD Anderson. Here are 15 signs and symptoms of eating too much food.


Low-Energy

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

Feeling sluggish after a meal could be a sign of overeating. “Overeating makes your body work harder and redirects blood flow away from other organs to your busy digestive system,” says the Cleveland Clinic. “This can make you feel tired or sluggish. The foods we’re more likely to overeat also tend to be higher in carbohydrates, which can cause a sugar rush followed by a sugar crash.”

Heartburn

Woman has reflux acids at parkShutterstock

Heartburn is a common symptom of eating too much. “To break down food, the stomach produces hydrochloric acid,” Levy explains. “If you overeat, this acid may back up into the esophagus resulting in heartburn. Consuming too much food that is high in fat, like pizza and cheeseburgers, may make you more susceptible to heartburn.”

Bloating

woman clutching her stomach with her hands in discomfortShutterstock

Eating too much food can cause bloating. “If you get a bloated stomach after eating, it may be a digestive issue,” says the Cleveland Clinic. “It might be as simple as eating too much too fast, or you could have a food intolerance or other condition that causes gas and digestive contents to build up.”

Poor Sleep

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

Eating too much can mess with your sleep. “Overeating can even impact your sleep,” Levy says. “Your circadian clock, which controls your sleep cycles, causes your sleep and hunger hormone levels to rise and fall throughout the day. Overeating can upset this rhythm, making it hard for you to sleep through the night.

Hot and Sweaty

Adult woman fanning suffering heat stroke sitting in the livingroom at homeShutterstock

Eating too many calories can lead to hot flashes and feeling sweaty. Eating spicy food can have the same effect as digestion increases body temperature.

Gas

Sick,Man,Suffering,At,Home,From,Infection,And,Bad,Stomach,tummy,bloated, bloating, guts, overweight, obeseShutterstock

Too many calories can cause digestive issues including gas. “Too much lower intestinal gas can be caused by eating too much of certain foods or not being able to fully digest certain foods,” says the Mayo Clinic. “It also can be from a change in the bacteria found in the colon.”

Nausea

Woman suffers from nausea or stomach pain.Shutterstock

Nausea could be a symptom of eating too much in one sitting. “Eating too much food can cause you to feel uncomfortable and nauseated,” Jenilee Matz, MPH, tells Walgreens. “When you overeat, the stomach expands to make room for excess food. The larger stomach can put pressure on nearby organs, which can cause discomfort. It may also lead to heartburn, gas and bloating, especially if the foods you ate were high in fat because they take longer to digest.”

Type 2 Diabetes

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

Eating too much can lead to type 2 diabetes. "Over the course of weeks to months to years, overeating can affect your cholesterol and could potentially impact your blood sugar management, which can put you at risk for developing type 2 diabetes and heart disease," wellness dietician Kylie Arrindell tells Houston Methodist.

RELATED: 20 Effective Techniques to Reduce Your Body Fat

Embarrassed About Food

Emotional eating, mental disorder, depression, loneliness, stress. Lonely woman eating sweets and watching tv late in the night. Nerve foodShutterstock

Feeling depressed or distressed about food could be a result of overeating. “If you overeat, you may feel embarrassed or distressed after finishing a meal,” says UPMC Healthbeat. “People who overeat may feel that they lack control over what and how much they consume. A history of failed diets also could indicate that you struggle with overeating.”

Always Feeling Full

Woman Suffering a Stomachache after Eating in a Restaurant. Girl with hands on her abdomen suffering after eating too muchShutterstock

If you’re constantly snacking and never reach mealtimes genuinely hungry, you could be overeating. “Overeating occasionally will not make you gain weight overnight, but chronic bouts of excess eating are a different story,” Julia Zakrzewski, RD, tells Nourish. “These eating patterns can make it difficult for you to recognize your hunger and satiety cues.”

Heart Disease

Portrait Of A Young Woman Suffering From Chest PainShutterstock

Eating more calories than you need could lead to heart disease. “If you usually eat more calories than you can burn off, you raise your risk of gaining weight and storing more body fat,” according to UPMC Healthbeat. People who are overweight or obese have a higher risk of metabolic syndrome, a group of conditions linked to heart disease.”

Food Loses Taste

Eating Meat. Closeup Of Woman Mouth With Red Lips, White Teeth Biting Tasty Beef Steak On Fork. Close-up Of Beautiful Female Mouth Eating Delicious Grilled Meat. Nutrition Concept. High ResolutionShutterstock

Foods that you once loved may not seem as nice anymore. “The meal no longer has the same appealing taste as your first bite,” Zakrzewski says.

RELATED: Top 5 "Healthy" Foods Bad For Your Weight Loss, Says Jillian Michaels

Belly Fat

Young woman touching her belly looking in mirror at homeShutterstock

Excess belly fat is one of the signs of overeating. “That extra belly fat does more than just make it hard to zip up a favorite pair of jeans, though,” says the Mayo Clinic. “Research shows that belly fat carries serious health risks. People who regularly eat and drink more calories than they burn each day are more likely to gain extra weight, including belly fat.”

Binge Eating

Woman eating snacks in night next to the opened fridge.Shutterstock

“Frequent overeating may indicate binge eating disorder (BED),” says UPMC HealthBeat. “Common signs of BED include eating faster than normal, eating until you’re uncomfortably full, eating alone often, or consuming large amounts of food when you’re not hungry.”

RELATED:I Lost Over 130 Pounds in 13 Months Through Strength Training

Weight Gain

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

If overeating is causing uncontrollable weight gain, consider seeing a professional to help understand what might be causing it. “Whatever emotions drive you to overeat, the end result is often the same,” says the Mayo Clinic. “The effect is temporary, the emotions return and you likely then bear the additional burden of guilt about setting back your weight-loss goal. This can also lead to an unhealthy cycle — your emotions trigger you to overeat, you beat yourself up for getting off your weight-loss track, you feel bad and you overeat again.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Dr. Ken D. Berry MD
Copyright KenDBerryMD/YouTube
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 feel exhausted after meals but don't know why? Your body might be sending warning signals about your carbohydrate intake that you're missing. Most people consume excessive carbs for years without realizing the damage until serious health problems develop. Dr. Ken Berry, a Board Certified Family Physician with over 20 years of experience, helps patients identify these hidden signs before they lead to major health complications. In this article, he reveals five clear indicators that your carbohydrate consumption exceeds your body's tolerance level. Discover these warning signs to protect yourself from potentially serious health consequences.

The Silent Dangers of Excessive Carbohydrates

Consuming too many carbohydrates can lead to numerous long-term health complications, according to Dr. Berry. "Too many carbohydrates can lead to all kinds of terrible long-term complications, things like high blood pressure, type 2 diabetes, obesity, blindness, kidney failure, chronic inappropriate inflammation," says Dr. Berry, stressing that most people don't want these conditions but may be unknowingly heading toward them.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Hidden Sign #1: Post-Meal Fatigue

Exhausted young Caucasian woman lying on comfortable sofa in living room sleeping after hard-working day, tired millennial female fall asleep on couch at home, take nap or daydream, fatigue conceptShutterstock

The first hidden sign that you're eating too many carbohydrates is feeling abnormally tired after meals. "After you eat a high carbohydrate meal, if you feel sleepy, if you have to take a nap, if you feel sluggish," explains Dr. Berry, this is your body signaling that your carbohydrate intake is excessive. While many people assume post-meal drowsiness is normal, it's actually an important warning sign.

Hidden Sign #2: Mental Fog and Blurry Vision

Blured photo of a woman suffering from vertigo or dizziness or other health problem of brain or inner ear.Shutterstock

Another revealing indicator comes in the form of cognitive symptoms. Dr. Berry notes that if you experience "mentally foggy, have trouble thinking, or even have a little bit of blurry vision" after consuming carbohydrates, these symptoms aren't coincidental. They're direct responses from your body indicating carbohydrate intolerance that many people overlook or attribute to other causes.

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

Hidden Sign #3: Elevated Blood Sugar Readings

Measuring blood sugar with a blood glucose meter​Understand How Cortisol Affects Your BodyShutterstock

For a more objective measurement, Dr. Berry recommends checking your blood glucose levels. "Check your blood sugar one hour and two hours after you eat a meal. If that blood sugar reading is ever above 140, then you, my friend, ate too many carbohydrates in that meal," states Dr. Berry. This hidden sign requires testing but provides concrete evidence of how your body handles carbohydrates.

Hidden Sign #4: Abnormal Lab Results

Woman, beaker or scientist in laboratory for science innovation, life expectancy or antiaging medicine. Futuristic, medical or healthcare biologist with chemistry liquid in research or examinationShutterstock

The most definitive hidden signs come through specific lab tests that many patients don't think to request. Dr. Berry advises asking your doctor for three key tests: "hemoglobin A1c, fasting insulin level, and C-peptide level." These clinical measurements reveal carbohydrate intolerance even before obvious symptoms appear. "If any one of these three tests is even one-tenth of a point above what the lab sheet says the normal range is, then you are without doubt eating too many carbohydrates for your personal physiology," Dr. Berry warns.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Hidden Sign #5: Age and Weight-Related Carbohydrate Sensitivity

Closeup portrait young serious corporate business woman deal maker reading news message on smart mobile phone holding eating sandwich isolated grey background.What Happens to Your Body When You Stop Eating While DistractedShutterstock

The final hidden sign involves recognizing your personal carbohydrate tolerance based on your individual factors. "Usually, younger, slimmer people can tolerate more carbohydrates," Dr. Berry explains, but this tolerance changes over time and with body composition. Many people continue eating the same carbohydrate levels throughout their lives without realizing their tolerance has decreased, creating a hidden path to health complications.

Taking Action When You Spot These Signs

tired woman lying down on desk at work

Identifying these five hidden signs is crucial because excessive carbohydrate consumption can have serious health implications. Dr. Berry offers hope through dietary adjustments: "I've got lots of other videos on this channel you can check out to explain not only what the complications are, but how you can actually prevent them or reverse them by eating a lower carbohydrate diet."

Beautiful brunette little girl wearing casual striped t shirt yawning tired covering half face, eye and mouth with hand. face hurts in pain.
Shutterstock
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.

Is eating too many calories taking a toll on your health and wellness? “It takes about 20 minutes for your brain to send a signal to the stomach to let you know that you’re full. Overeating occurs when you continue to eat beyond this point of fullness,” research dietitian Erma Levy tells MD Anderson. Here are 15 signs and symptoms of eating too much food.


Low-Energy

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

Feeling sluggish after a meal could be a sign of overeating. “Overeating makes your body work harder and redirects blood flow away from other organs to your busy digestive system,” says the Cleveland Clinic. “This can make you feel tired or sluggish. The foods we’re more likely to overeat also tend to be higher in carbohydrates, which can cause a sugar rush followed by a sugar crash.”

Heartburn

Woman has reflux acids at parkShutterstock

Heartburn is a common symptom of eating too much. “To break down food, the stomach produces hydrochloric acid,” Levy explains. “If you overeat, this acid may back up into the esophagus resulting in heartburn. Consuming too much food that is high in fat, like pizza and cheeseburgers, may make you more susceptible to heartburn.”

Bloating

woman clutching her stomach with her hands in discomfortShutterstock

Eating too much food can cause bloating. “If you get a bloated stomach after eating, it may be a digestive issue,” says the Cleveland Clinic. “It might be as simple as eating too much too fast, or you could have a food intolerance or other condition that causes gas and digestive contents to build up.”

Poor Sleep

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

Eating too much can mess with your sleep. “Overeating can even impact your sleep,” Levy says. “Your circadian clock, which controls your sleep cycles, causes your sleep and hunger hormone levels to rise and fall throughout the day. Overeating can upset this rhythm, making it hard for you to sleep through the night.

Hot and Sweaty

Adult woman fanning suffering heat stroke sitting in the livingroom at homeShutterstock

Eating too many calories can lead to hot flashes and feeling sweaty. Eating spicy food can have the same effect as digestion increases body temperature.

Gas

Sick,Man,Suffering,At,Home,From,Infection,And,Bad,Stomach,tummy,bloated, bloating, guts, overweight, obeseShutterstock

Too many calories can cause digestive issues including gas. “Too much lower intestinal gas can be caused by eating too much of certain foods or not being able to fully digest certain foods,” says the Mayo Clinic. “It also can be from a change in the bacteria found in the colon.”

Nausea

Woman suffers from nausea or stomach pain.Shutterstock

Nausea could be a symptom of eating too much in one sitting. “Eating too much food can cause you to feel uncomfortable and nauseated,” Jenilee Matz, MPH, tells Walgreens. “When you overeat, the stomach expands to make room for excess food. The larger stomach can put pressure on nearby organs, which can cause discomfort. It may also lead to heartburn, gas and bloating, especially if the foods you ate were high in fat because they take longer to digest.”

Type 2 Diabetes

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

Eating too much can lead to type 2 diabetes. "Over the course of weeks to months to years, overeating can affect your cholesterol and could potentially impact your blood sugar management, which can put you at risk for developing type 2 diabetes and heart disease," wellness dietician Kylie Arrindell tells Houston Methodist.

RELATED: 20 Effective Techniques to Reduce Your Body Fat

Embarrassed About Food

Emotional eating, mental disorder, depression, loneliness, stress. Lonely woman eating sweets and watching tv late in the night. Nerve foodShutterstock

Feeling depressed or distressed about food could be a result of overeating. “If you overeat, you may feel embarrassed or distressed after finishing a meal,” says UPMC Healthbeat. “People who overeat may feel that they lack control over what and how much they consume. A history of failed diets also could indicate that you struggle with overeating.”

Always Feeling Full

Woman Suffering a Stomachache after Eating in a Restaurant. Girl with hands on her abdomen suffering after eating too muchShutterstock

If you’re constantly snacking and never reach mealtimes genuinely hungry, you could be overeating. “Overeating occasionally will not make you gain weight overnight, but chronic bouts of excess eating are a different story,” Julia Zakrzewski, RD, tells Nourish. “These eating patterns can make it difficult for you to recognize your hunger and satiety cues.”

Heart Disease

Portrait Of A Young Woman Suffering From Chest PainShutterstock

Eating more calories than you need could lead to heart disease. “If you usually eat more calories than you can burn off, you raise your risk of gaining weight and storing more body fat,” according to UPMC Healthbeat. People who are overweight or obese have a higher risk of metabolic syndrome, a group of conditions linked to heart disease.”

Food Loses Taste

Eating Meat. Closeup Of Woman Mouth With Red Lips, White Teeth Biting Tasty Beef Steak On Fork. Close-up Of Beautiful Female Mouth Eating Delicious Grilled Meat. Nutrition Concept. High ResolutionShutterstock

Foods that you once loved may not seem as nice anymore. “The meal no longer has the same appealing taste as your first bite,” Zakrzewski says.

RELATED: Top 5 "Healthy" Foods Bad For Your Weight Loss, Says Jillian Michaels

Belly Fat

Young woman touching her belly looking in mirror at homeShutterstock

Excess belly fat is one of the signs of overeating. “That extra belly fat does more than just make it hard to zip up a favorite pair of jeans, though,” says the Mayo Clinic. “Research shows that belly fat carries serious health risks. People who regularly eat and drink more calories than they burn each day are more likely to gain extra weight, including belly fat.”

Binge Eating

Woman eating snacks in night next to the opened fridge.Shutterstock

“Frequent overeating may indicate binge eating disorder (BED),” says UPMC HealthBeat. “Common signs of BED include eating faster than normal, eating until you’re uncomfortably full, eating alone often, or consuming large amounts of food when you’re not hungry.”

RELATED:I Lost Over 130 Pounds in 13 Months Through Strength Training

Weight Gain

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

If overeating is causing uncontrollable weight gain, consider seeing a professional to help understand what might be causing it. “Whatever emotions drive you to overeat, the end result is often the same,” says the Mayo Clinic. “The effect is temporary, the emotions return and you likely then bear the additional burden of guilt about setting back your weight-loss goal. This can also lead to an unhealthy cycle — your emotions trigger you to overeat, you beat yourself up for getting off your weight-loss track, you feel bad and you overeat again.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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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.

Luisana_Carrero_luisana_nutritioncoach15
Copyright luisana_nutritioncoach/Instagram
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 holding on to bad habits that are preventing you from losing weight? Luisana Carrero is a nutrition coach and social media influencer who knows how to lose weight and keep it off from personal experience. In fact, she ended up losing 28 pounds in 4 months once she realized the behaviors that kept her from achieving her goals. In a new post, she revealed seven habits she wished she knew about sooner.


You Are Eating Healthy But Consuming Too Many Calories

“Eating healthy doesn’t necessarily equal weight loss. For a long time, I was eating healthy without paying attention to the amount of calories I was consuming. But, if you’re not eating the right amount for your body, you won’t see the results you are looking for,” she says in her post.

RELATED: Weight Loss Coach Reveals 6 Daily Habits That Help Clients Drop 2 Pounds Every Week

You Are Cutting Carbs But Not Eating Complex Carbs

A zero-carb diet isn’t necessarily the best way to lose weight. “You don’t need to cut out carbs to lose weight. Instead, opt for complex carbs that are high in fiber, vitamins/minerals, and measure your portions to ensure you’re staying in a calorie deficit,” she says.

You Avoid Eating After 8

You don’t have to be super strict when it comes to meal timing, according to Luisana. “You can eat after 8 PM and still lose weight. The time you eat doesn’t matter; it’s the total calories that count. However, eating too close to bedtime might disrupt your sleep,” she says.

You Weigh Yourself Just Once a Week

You don’t have to fear the scale, she continues. “Instead of weighing yourself once a week, try weighing yourself 3-4 times a week and averaging the results. This gives a more realistic picture and helps track your progress better,” she says.

RELATED: She Walked 10,000 Steps Every Day for a Month, and Here Is What Happened

You Aren’t Eating the Right Food

“The key during a calorie deficit isn’t to eat as little as possible BUT to eat MORE of the right foods. Focus on lean proteins, complex carbs, fiber, and fats. Opt for meals that are filling but lower in calories to help you stay satisfied longer,” Luisana explains.

You Are Staying in a Deficit for Too Long

Don’t restrict yourself for long periods of time, she warns. “Staying in a deficit for a long period of time can slow down your metabolism and make it HARDER to maintain your weight in the long run,” she says. “Choose 10-14 weeks to be in a calorie deficit, be committed and consistent, and then take a break. Taking breaks allows your body to recover and prevents metabolic adaptations. It also makes your journey way more enjoyable.”

You Aren’t Walking

Also, don’t forget to get your steps in. “Walking is the most underrated fat loss tool. Walking is one of the best things you can do to lose body fat because it’s a low-impact, accessible form of exercise that helps increase your daily calorie burn without adding stress to your body. Adding a 30-minute daily walk made a big difference for me,” she says.

Other Bad Habits? You Are Drinking Your Calories

In another post, she revealed some other habits that prevented her from losing weight. She also stopped drinking her calories. “I cut back on drinking from 4-5 drinks every weekend to only on special occasions,” she reveals.

RELATED: 9 High-Protein Foods That Beat Eggs for Weight Loss

You Aren’t Planning Your Workouts

She also stresses the importance of exercise planning. “I stopped going to the gym without a plan and started following a workout program, lifting weights at least 4x per week,” she says.

Eat These High Protein Foods

As for high-protein foods, in another post, she unveils a list of her go-to's to get “140g of protein in a day and make fat loss easier.”

  • Non-Fat Plain Greek Yogurt: “I opt for plain Greek yogurt for lower calories and more protein. 200g Greek yogurt provides 22g of protein. I add stevia, peanut butte, and frozen blueberries to mine, I eat that for dessert every night,” she explains.
  • Chicken breast: “130g of cooked chicken breast will give you 40g of protein. I cook it in bulk and use it to make many different meals like grilled chicken sandwiches, tacos, salads, bowls,” she said.
  • 96/4 Lean Ground Beef: “140g of cooked ground beef provides 40g of protein. I cook it in bulk and make burger patties or use it for my pasta,” she added.
  • Egg whites: “200g of liquid egg whites will give you only 108 calories and 22g of protein. You can add liquid egg whites to your full eggs for more protein and more volume. I mix a cup of egg whites with 2 full eggs or use it for my French toast or my pancakes,” she revealed.
  • Fat-Free Cottage Cheese: “A serving of cottage cheese gives you 13g of protein. You can add it to your eggs, eat it with fruits, or add it to your salads,” she concluded.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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

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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

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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

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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

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“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

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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.

Liezl Jayne Strydom
4 Meals I Ate to Lose 30 Pounds in 12 Weeks
Copyright Liezl Jayne/Facebook
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.

There's nothing quite like the moment when you've reached your weight loss goal and realize the real work is just beginning. YouTube sensationLiezl Jayne Strydom is familiar with this journey, having successfully lost 30 pounds in just 12 weeks and maintained her results long-term. "It's not about being perfect," she states repeatedly. Her philosophy centers on consistency rather than perfection, focusing on nutrient-dense, protein-rich meals that keep her satisfied throughout the day.

Getting Out of the Winter Rut

"To get out of my rut, get out of the winter rut, I like to do just a few simple things," Liezl explains in her recent post. "I like to change up my routine so things feel fresh, change up my meals and my workouts a bit so that I can just feel like I'm working towards some new goals." This refreshed mindset helped her stay motivated during her weight loss journey and continues to serve her well during maintenance.

Protein-Packed Breakfast Smoothie

"I've been making this breakfast every single day this week. This week, it's my favorite. It's just really simple," says Liezl. Her recipe combines one cup of frozen mango, half a cup of frozen raspberries, and half a cup of frozen strawberries. She adds about three-quarters to one cup of coconut yogurt, one small scoop of vanilla protein powder, and water to blend. "It's like a giant strawberry milkshake for breakfast," she explains.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Morning Movement Matters

"I just finished a workout. So I'm a little bit sweaty, a little bit hot, ready for my breakfast," Liezl shares. For her, exercise isn't about punishment but rather a consistent part of her routine that complements her nutrition. This balanced approach helped her lose weight in a sustainable way and now helps her maintain her results.

Nutrient-Dense Lunch Bowl

"It's a perfect lunch for me—quick, very healthy, and full of protein," Liezl explains about her midday meal. She starts with arugula, adds roasted sweet potatoes, and two seven-minute boiled eggs. "I always like to add something really filling to my salads like sweet potato or rice or quinoa," she notes. A drizzle of olive oil and coconut aminos brings everything together, with sunflower and pumpkin seeds for crunch.

Prioritizing Meal Prep

"I've got these roasted sweet potatoes. I cooked them yesterday," Liezl explains. This simple habit of having healthy options ready makes maintaining her weight loss easier. "All the work of these fruits, or the melons, is just cutting it up. But if you've got it cut up, then you can just have it ready to go in the fridge," she adds when discussing her afternoon snack.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Refreshing Afternoon Treat

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"I prepped some chia pudding the other day. And I also prepped this little fruit salad," Liezl shares. Her afternoon pick-me-up features chia pudding topped with watermelon, cantaloupe, grapes, and pecans. "That makes a very good after lunch snack," she notes, showing how simple combinations can satisfy sweet cravings naturally.

Dairy-Free Alternatives

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"I love coconut yogurt, but any kind of plain yogurt will actually work," Liezl explains. For her afternoon coffee, she shares, "What I've really been liking in my coffee lately is I use just coconut milk in a can, light coconut milk. It's like so creamy, a little bit sweet, just naturally sweet. It's dairy-free, obviously."

Quick 10-Minute Dinner

"This is something that I make when I don't have a lot of time or when I just want something super quick," says Liezl. "This is a five to 10 minute dinner. So fast." She steams green beans while cooking ramen noodles, then adds pre-cooked chicken. "After I drain the noodles, I actually just put them right back in the pot with the stove turned down to low. And I just throw all the chicken pieces in there," she explains, adding oil and coconut aminos before covering to heat everything through.

Mindful Evening Indulgence

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"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. Her evening ritual includes ginger tea paired with a small piece of dark chocolate. "And it's chocolate time. A little bit of chocolate," she says simply. "I'm going to go enjoy my chocolate and my tea and just relax a little bit this evening."

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

The Protein Priority

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"I am trying to eat quite a lot of protein at the moment. I try to get roughly a hundred grams of protein a day," Liezl notes. "I'm not like counting it. I just kind of have learned what kind of things have protein in them. So just having the eggs for lunch, having some protein powder in my smoothie for breakfast, having the chicken in my dinner. All those proteins accumulate."

Understanding Your Calorie Needs

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. "But I thought some of you guys might want to know how many calories that I'm eating. So it says that I ate 2,227 calories today and 95 grams of protein. That's pretty good."

Flexible Framework, Not Rigid Rules

"It's not about being perfect. It is not about being perfect," Liezl emphasizes twice. "I have found that when I am putting in a little bit of effort, taking care of myself, I just feel so much better," she says. "When I don't [take care of myself], it really affects my confidence. And then I'm like thinking, oh, I need to change all these things about myself."

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Summer-Ready Confidence

"Getting summer ready really just means feeling healthy, strong, confident in my skin," says Liezl. "You know, comfortable showing a little bit more skin after winter. In winter I get like, feel like a bit scruffy after winter, like I've just been bundled up so much." Her approach focuses on making small changes that yield big results in both physical appearance and mental well-being.

Finding Inspiration, Not Perfection

"I hope that you enjoyed this video. I hope that it just gives you a bit of motivation, a bit of inspiration, maybe a recipe or two to try," Liezl says. By sharing her realistic day of eating, she demonstrates that sustainable weight management doesn't require extreme restriction. As she puts it, it's about "just getting out of the rut a bit, just changing up a few things, doing some exercise, eating some healthy meals." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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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 trying to lose weight, but not sure what to eat? You probably know that to burn body fat, you need to follow a high-protein, low-calorie diet. Some foods are better than others when it comes to meeting these criteria. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she shares some of the foods she eats to lose weight quickly. “When I need more protein without extra calories, these are 6 things I eat,” she writes. “Here are my high protein, low calorie go-to’s!”

Egg Whites

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The first food she recommends? Egg whites. “Pure protein, zero fat, low calorie. Add them to oats, make an omelet, or mix into shakes for a protein boost!” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Non-Fat Greek Yogurt

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Not all yogurt is healthy. Many have added sugars. However, non-fat Greek yogurt should be a staple in any fat loss diet. “15-20g of protein per cup with barely any fat! Perfect as a snack, in smoothies, or even as a creamy sauce base. It’s the most versatile ingredient!” she says.

Protein Powder

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Another item to add to your menu if you are trying to lose weight? Protein powder. “A quick and easy way to boost protein without extra fat or carbs. Mix it with water, almond milk, or even coffee!” she says.

Canned Tuna (in Water)

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She also eats canned tuna, in water, often. “Lean, high-protein, and low-calorie. Great in salads, wraps, or straight from the can with mustard. There’s one at Trader Joe’s that I’ve been obsessed with!” she says.

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

Low-Fat Cottage Cheese

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Most health experts maintain that low-fat cottage cheese should be an essential in your fat loss diet. “Packed with casein protein (slow-digesting) to keep you full longer without excess calories,” she writes.

Deli Turkey or Chicken (Low-Sodium)

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Not all deli meat is healthy but she does recommend turkey or chicken. “Easy grab-and-go protein with barely any fat. Roll it up with mustard or eat it straight for a snack! My fav? Roll it in a crispy piece of lettuce 🥬 or in an @egglifefoods everything wrap,” she says.

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

BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder

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Sugar-free Jello with Greek yogurt + protein powder is the perfect high-protein dessert hack. “You’ll thank me later,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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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 trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you.

Make Sure Your Breakfast Is Balanced

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“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

Aim for 30 Grams of Protein

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Morrison recommends starting by choosing protein and aiming for 30 grams of protein.

Some examples:

  • 2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage
  • 2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
  • 1 serving of protein powder + 2/3 cup of greek yogurt.

Here’s What to Do When Traveling

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“When traveling, most airports have Starbucks,” Morrison says. “I tell clients to purchase two servings of the egg white bites (a total of 4), which will give them 24 grams of protein. Purchase an apple if they have it, or bring one with you, and you will have a well-balanced meal.”

Then, Choose a Healthy Fat

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Next, make sure you have a healthy fat. “Eggs contain 5 grams of fat/egg, so you'll get enough from eating eggs,” she says. “Choose cottage cheese or Greek yogurt that are low to full fat and that will give you your healthy fat. If you're using protein powder and Greek yogurt to make a smoothie, depending on how much fat is in the yogurt, you can also add a tablespoon of nut butter.”

Amp Up Your Fiber Intake

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Next, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.

Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.

Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat