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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
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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.

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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
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
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

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


1. Your Diet Is TOO Restrictive

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
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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.

Dark-haired girl covers her face with hands
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.

If you’ve decided it’s time to lose weight, get healthy or both, how you approach your diet can lead to success or frustration. "You control your own success," therapeutic dietitian Lena Beal, MS, RDN, LD, tells Piedmont Healthcare. "Adopting healthier behaviors today will help delay, deter, and reduce your risk of diseases like stroke, heart disease, and diabetes. It's never too late to make a difference." Here are seven things you should never do on a diet, according to experts.


Eating Too Little

White,Plate,Served,With,Vegetables,On,Wooden,TableShutterstock

Not eating enough food can backfire and slow down your weight loss, experts warn. “Not eating enough can make it harder to lose weight,” Beal says. “If you’re not taking in enough to meet your daily requirements, your metabolism may slow down as your body goes into conservation mode.”

Being Too Restrictive

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

Eliminating entire food groups may make it difficult, if not impossible, to sustain your diet over the long term. "Being restrictive is not sustainable. You have to think about looking at this for the long haul," registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital, tells Harvard Health. "Make it balanced so you don't feel deprived.”

Doing Too Much Too Fast

Young woman taking a break from exercise outdoors. Fit young female athlete stopping for rest while jogging along the river.Shutterstock

Crash dieting is completely unsustainable and can harm your health. "If you're not going to [follow a diet] for the rest of your life, don't do it at all,” Beal says. "If you want to lose weight, focus on losing two pounds a week at most. Start by knowing what you are putting in your mouth and the effects it may have on your body."

RELATED: 10-Minute Workouts to Melt Abdominal Fat in 60 Days

Ignoring Calories

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It’s helpful to know exactly how much you eat and when you eat to make weight loss easier. "Research shows that people who track their food intake if they're trying to lose weight or monitor sodium in their diet, are more successful," McManus says. "It makes you aware on a regular basis of what you're putting in your mouth and how much you're eating… Maybe you'll see you're overeating at night because you're overly hungry.”

Drink Your Calories

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Eat your calories; don’t drink them. “One reason liquid calories sabotage weight loss is all in the name: calories,” primary care physician Susan Besser, MD, tells NBC News. “Persons who use liquids instead of food in a diet often think they are making healthy choices or lower calorie choices. But that isn’t necessarily so.”

Keep Unhealthy Foods Around

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Support your weight loss efforts by removing unhealthy foods from your home. “The best thing to do is surround yourself with healthy food," McManus says. "That's what you'll eat when you find yourself looking for a snack. But if you buy a half gallon of ice cream, eventually it will go into your stomach."

RELATED: 10 Foods to Avoid That Cause Inflammation

Be Sedentary

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Being active is important not just for weight loss but for overall health and happiness. “Physical activity is important if you are trying to lose weight or maintain a healthy weight,” says the CDC.

“More physical activity increases the number of calories your body uses for energy. Using calories through physical activity, combined with reducing the calories you eat, creates a calorie deficit that results in weight loss.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Rick Bhullar rickbhullarfitness
Copyright rickbhullarfitness/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.

Struggling to find time for exercise between work and family commitments? You're not alone. As someone who's helped thousands transform their bodies from home, I've seen this challenge repeatedly. That's where Rick Bhullar's expertise comes in. With over 650K YouTube subscribers following his low-impact walking workouts, Rick has revolutionized how people approach fitness at home. His signature walking with weights method helps you burn fat while keeping your joints completely safe. Here's his proven 10-minute workout that combines walking with strength training for maximum results.

Getting Started With the Right Weight

"For today's workout, I'm using a couple of 2kg dumbbells, but you can use whatever you want," Rick shares in his post, making the workout accessible for all fitness levels. He emphasizes proper form from the start: "What I like to have on my dumbbells, I take my thumbs over the top here... Let's get these arms active, let's get that calorie burn going."

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

Making Every Step Count

Maximizing calorie burn requires proper movement tracking. "If you do want your step tracker to track your steps, it's important to keep movement in these arms," Rick explains. "Step trackers track movement and if we're here [with static arms], they ain't going to track anything."

Core Activation for Better Results

The workout integrates core engagement throughout each movement. "Think about squeezing down and squeezing your abs. It's not a snap movement, it's a squeeze," Rick instructs. This deliberate engagement helps activate more muscle groups during the walking movements.

Time-Efficient Fat Burning

"We're doing each movement for 30 seconds," Rick notes, explaining why this workout is so effective in just 10 minutes. "This is a perfect workout to add in between your other workouts," he adds, making it ideal for busy schedules.

Maximizing Muscle Engagement

Small adjustments make a significant difference in fat burning. "These little nuances when you're working out will make a huge difference," Rick emphasizes. He demonstrates how extending arms further from the body during movements increases core activation and calorie burn.

RELATED:3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Building Endurance and Strength

The workout naturally progresses to challenge your muscles. "You might feel your grip start to get a little bit weaker as this workout goes on... That's normal," Rick explains, adding that "The best way to build them up is to work through that grip strength."

Dynamic Movement Combinations

"Using these dumbbells in these dynamic movements improves our balance, stability, strength... and to get the heart rate up," Rick explains. This combination of cardio and strength training maximizes the fat-burning potential of each movement.

Proper Form for Maximum Results

Throughout the session, Rick emphasizes maintaining correct posture: "Keep your back nice and straight, head in alignment." This attention to form ensures you're targeting the right muscle groups while protecting your joints.

RELATED: How Long Your Walking Workout Should Be To Shrink Belly Fat

The Complete Weight Loss Package

Rick stresses the importance of a holistic approach: "If you do want to tone up, you're going to lose a bit of weight. Make sure your nutrition is aligned with these workouts." This combination of proper nutrition and consistent exercise is key to achieving lasting results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Emily Ogan livefitwithem
Copyright livefitwithem/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.

Do you want to lose weight and experience a significant glow-up by Spring Break? It’s doable, according to an expert. Emily Ogan is an Advanced Macro and Hormone Specialist who helps “busy women find balance + results,” she writes in her Instagram bio. In a recent post, she reveals how to transform yourself in just two months by incorporating a few healthy habits. “For the next 8 weeks, become addicted to these habits, and you’ll be unrecognizable by spring break,” she writes. “Commit to 6 weeks of implementing these changes, and you won’t believe the results you’ll be seeing and feeling by mid-March.”

Wake Up Earlier

Her first recommendation is to wake up earlier. “Set your day off on the right foot by giving yourself time to create a non-stressful morning,” she suggests. “Whether you wake up early to workout or not- this was probably the biggest shift that made the biggest difference for me.”

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

Hydrate

Next, prioritize hydration. “Hydrate with electrolytes,” she recommends. “It all starts with a hydrated system. Electrolytes help your system function optimally, balance hormones, and curb sugar cravings.”

Walk More

Next, make sure to add steps to your day. “Walking is the most accessible and effective form of exercise. Aim for 8-10k steps a day- ideally getting your dose of vitamin D while you’re at it- and you’ll take fat burning to the next level,” she writes.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Track Your Macros

Macro tracking is also important. “Learn what your food is made up of, and the right balance of macros that your unique body needs to be able to thrive and get results,” she says.

Amp Up Your Protein Intake

Another crucial nutritional change you should make is increasing protein. “Aim for 100g a day, around 30-40g/meal, and you’re golden,” she says.

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

Lift Weights

Lifting weights is essential in terms of exercise. “Strength training with a plan is the ultimate way to burn fat. Keep it simple: 3 times a week, focus on foundational compound movements like squats, rows, deadlifts, and presses. With just 30 min sessions you’ll feel stronger, leaner, and more confident,” she writes.

Do HIIT Workouts

She also recommends doing HIIT (high-intensity interval training) workouts. “Strategic 20-30 min sessions of short, quick, intense bursts help tap into fat stores for energy and keep your metabolism revved all day long,” she explains. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Cassie B cassiebfitness
Copyright cassiebfitness/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.

Do you want 2025 to be the year you achieve all your weight loss goals? If the answer is yes, one expert claims that you may need to modify your behavior. Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals some changes she had to make to lose weight. “Realistic things I gave up in order to lose 75 pounds in less than a year,” she writes. “Here’s what I gave up to lose over 75lbs,” she writes in the post. “I went from 225/230 to 150 in less than a year! I gave up these things and finally saw HUGE results.”

She Stopped Viewing Foods as “Good” or “Bad”

The first thing she did? “I gave up viewing food as ‘good’ or ‘bad’. No single food makes you gain weight just like no single food makes you lose weight. Instead, I ate and enjoyed ALL food while staying in a deficit,” she writes.

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

She Stopped Viewing Exercise as Punishment

She also changed her mental approach to exercise. “I gave up thinking of exercise as a punishment. Exercise is a way to celebrate what your body can do and make it stronger for what you want it to be able to do, not a punishment for what it’s currently capable of. I also realized exercise can occur ANYWHERE! Not just in a gym,” she says.

She Stopped Looking for Quick Fixes

She then stopped searching for the easy way out. “I gave up looking for quick fixes. I tried every single fad diet and ‘quick fix’ out there. They don’t work and they aren’t sustainable. Instead, I focused on sustainable, realistic changes,” she wrote.

She Stopped Trying to “Speed It Up”

“ I gave up trying to speed it up,” she continued. “Weight loss is slow, but the time will pass anyway, and quitting won’t speed it up!!!”

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

She Stopped Striving for Perfection

The last thing she did? “I gave up trying to be perfect. This isn’t all or nothing! Life happens! Aim for consistency, not perfection. Keep going when you have a day (or week) where you overeat. Enjoy the calories, and KEEP GOING!!” she wrote. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.