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7 Signs Your Body May Need More Magnesium

Never ignore these warning signs.

FACT CHECKED BY Christopher Roback
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FACT CHECKED BY Christopher Roback

Are you dealing with the side effects of low magnesium? “Magnesium is an essential mineral in our diet. It is found in every cell in your body. It plays a critical role in hundreds of biochemical reactions that support many body functions, like protein creation, muscle and nerve function, converting food into energy and metabolism,” according to Nebraska Medicine University Health Center. A magnesium deficiency can lead to many unpleasant side effects. Here are 7 signs your magnesium levels are too low.


Fatigue

Young hooded Man outdoor have irritation of eye, itchy and dry. Sportsman have Allergic reaction on jogging and sensitive eyes. Copy spaceShutterstock

Fatigue is a common symptom of magnesium deficiency. "If a person's magnesium levels remain low for long periods of time, they're considered deficient," Dr. Shelby Payne tells Houston Methodist On Health. "Identifying and correcting this is important since a deficiency is usually a sign that something else is going on, which is usually an underlying health issue that needs to be addressed."

Muscle Cramps

Runner leg injury painful leg. Man massaging sore calf muscles during running training outdoor from pain.Shutterstock

Muscle cramps could be related to low magnesium levels. Regular blood work doesn’t usually check for magnesium levels. “These day-to-day symptoms can be very vague, so that's where blood work is needed to determine whether magnesium levels are actually low,” Dr. Payne says.

RELATED: I Lost 30 Pounds While Walking Every Day For 30 Minutes

Nausea

handsome man feeling sick after the party put his head in toillet and vomit. Strong headachesShutterstock

Nausea could be connected to low magnesium in the body. “Ultimately, making sure your body is getting enough magnesium not only helps you maintain good health in general, it also may help you manage stress, migraines or muscle aches and pains,” Naoki Umeda, MD, tells the Cleveland Clinic.

Constipation

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Constipation is a common symptom of magnesium deficiency. "Once we find the primary reason for a person's low magnesium levels, whether it's IBD, a medication the person is taking or something else, treating or managing the underlying issue often resolves the deficiency," says Dr. Payne.

RELATED: The 9 Habits that Accelerate Aging

Heart Palpitations

Close-up photo of a brunette woman who is sitting on a couch with her eyes closed and her left hand touching her heart area.Shutterstock

Heart palpitations could be related to magnesium deficiency—but always check with a doctor to make sure that’s what the cause might be. “Magnesium deficiencies can be hard to diagnose, partly because many of the initial symptoms could indicate a wide variety of other health issues,” says Dr. Umeda. “And some people may not have any symptoms at all.”

Loss of Appetite

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

Loss of appetite could be connected to magnesium levels. “Magnesium plays an important role in moving calcium and potassium through your body,” Andrew Robert Eckert, DO, tells UPMC HealthBeat. “These minerals all help your nerves, muscles, and heart to function properly. A serious magnesium deficiency can lower these minerals’ levels in your body. This can lead to the development of conditions such as hypocalcemia (low calcium levels) and hypokalemia (low potassium levels).”

RELATED: #1 Best Cardio Tip For People Over 40

Stiffness

young sporty woman shoulder pain from workout in the gymShutterstock

Muscle stiffness could also be a sign of low magnesium levels. “You may need magnesium supplements, medications, or fluids to improve your magnesium levels,” says Dr. Eckert. “Many multivitamins and dietary supplements contain forms of magnesium that are easy for the body to absorb.”

💪🔥Body Booster: Magnesium deficiency can be dangerous, so talk to a doctor about any concerns.

More For You

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FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Are you dealing with the side effects of low magnesium? “Magnesium is an essential mineral in our diet. It is found in every cell in your body. It plays a critical role in hundreds of biochemical reactions that support many body functions, like protein creation, muscle and nerve function, converting food into energy and metabolism,” according to Nebraska Medicine University Health Center. A magnesium deficiency can lead to many unpleasant side effects. Here are 7 signs your magnesium levels are too low.


Fatigue

Young hooded Man outdoor have irritation of eye, itchy and dry. Sportsman have Allergic reaction on jogging and sensitive eyes. Copy spaceShutterstock

Fatigue is a common symptom of magnesium deficiency. "If a person's magnesium levels remain low for long periods of time, they're considered deficient," Dr. Shelby Payne tells Houston Methodist On Health. "Identifying and correcting this is important since a deficiency is usually a sign that something else is going on, which is usually an underlying health issue that needs to be addressed."

Muscle Cramps

Runner leg injury painful leg. Man massaging sore calf muscles during running training outdoor from pain.Shutterstock

Muscle cramps could be related to low magnesium levels. Regular blood work doesn’t usually check for magnesium levels. “These day-to-day symptoms can be very vague, so that's where blood work is needed to determine whether magnesium levels are actually low,” Dr. Payne says.

RELATED: I Lost 30 Pounds While Walking Every Day For 30 Minutes

Nausea

handsome man feeling sick after the party put his head in toillet and vomit. Strong headachesShutterstock

Nausea could be connected to low magnesium in the body. “Ultimately, making sure your body is getting enough magnesium not only helps you maintain good health in general, it also may help you manage stress, migraines or muscle aches and pains,” Naoki Umeda, MD, tells the Cleveland Clinic.

Constipation

Door handle open to toilet can see toiletShutterstock

Constipation is a common symptom of magnesium deficiency. "Once we find the primary reason for a person's low magnesium levels, whether it's IBD, a medication the person is taking or something else, treating or managing the underlying issue often resolves the deficiency," says Dr. Payne.

RELATED: The 9 Habits that Accelerate Aging

Heart Palpitations

Close-up photo of a brunette woman who is sitting on a couch with her eyes closed and her left hand touching her heart area.Shutterstock

Heart palpitations could be related to magnesium deficiency—but always check with a doctor to make sure that’s what the cause might be. “Magnesium deficiencies can be hard to diagnose, partly because many of the initial symptoms could indicate a wide variety of other health issues,” says Dr. Umeda. “And some people may not have any symptoms at all.”

Loss of Appetite

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

Loss of appetite could be connected to magnesium levels. “Magnesium plays an important role in moving calcium and potassium through your body,” Andrew Robert Eckert, DO, tells UPMC HealthBeat. “These minerals all help your nerves, muscles, and heart to function properly. A serious magnesium deficiency can lower these minerals’ levels in your body. This can lead to the development of conditions such as hypocalcemia (low calcium levels) and hypokalemia (low potassium levels).”

RELATED: #1 Best Cardio Tip For People Over 40

Stiffness

young sporty woman shoulder pain from workout in the gymShutterstock

Muscle stiffness could also be a sign of low magnesium levels. “You may need magnesium supplements, medications, or fluids to improve your magnesium levels,” says Dr. Eckert. “Many multivitamins and dietary supplements contain forms of magnesium that are easy for the body to absorb.”

💪🔥Body Booster: Magnesium deficiency can be dangerous, so talk to a doctor about any concerns.

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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 experiencing unexplained fatigue, brittle nails, or slow-healing wounds? Your body might be waving red flags about protein deficiency. Dr. Jin W. Sung, a prominent health expert with nearly 500,000 YouTube subscribers, reveals seven critical signs that could indicate you're not getting enough protein. Understanding these signals could be the key to unlocking better health, stronger immunity, and improved overall wellness. Read on to discover if your body is trying to tell you something important.

The Hidden Language of Protein Deficiency: 7 Warning Signs

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"Most people don't realize how many different ways their body signals protein deficiency," says Dr. Sung. These seven key signs can help you identify if you're getting enough protein in your diet. Pay attention if you experience any of these symptoms, especially in combination.

Sign #1: Struggling to Build or Maintain Muscle

Strong sporty fit woman in yellow tank top flexing bicep muscle over gray studio background.Shutterstock

"Muscle loss or inability to gain muscle despite working out is a major red flag," warns Dr. Sung. If you're hitting the gym regularly but not seeing results, or noticing muscle weakness despite regular activity, your protein intake might be insufficient. For optimal muscle health, Dr. Sung recommends 1.2 to 1.4 grams of protein per kilogram of body weight daily, with athletes needing up to 2 grams per kilogram.

Sign #2: Brittle Hair and Weak Nails

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Notice your hair breaking easily or nails becoming increasingly brittle? Dr. Sung explains that these changes often signal protein deficiency, as hair and nails are primarily made of protein. Regular monitoring of your protein intake is crucial for maintaining strong, healthy hair and nails.

Sign #3: Slow-Healing Wounds

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"When you get a cut and it doesn't heal well or in the expected time frame, that's a clear sign," Dr. Sung notes. Protein plays a crucial role in tissue repair and wound healing. If small cuts or bruises take longer than usual to heal, your body might need more protein to support its repair processes.

Sign #4: Weakened Immune System

Senior beautiful woman sitting sick on sofa at home. He coughs, covers his mouth with his hand, holds his chest. Feels pain, suffers from asthma, allergies, flu, cold.Shutterstock

"These people will be more prone to infection or become currently sick," Dr. Sung explains about protein-deficient individuals. If you're catching every cold that comes around or infections seem to linger, your immune system might be struggling due to inadequate protein intake.

Sign #5: Sleep Issues and Mood Changes

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

Experiencing anxiety, depression, or insomnia? According to Dr. Sung, these could be unexpected signs of protein deficiency. Studies show that protein is essential for producing neurotransmitters that regulate mood and sleep patterns.

Sign #6: Bone Health Concerns

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"People don't realize it's not just calcium and minerals in the bone. There's protein amino acids too," Dr. Sung emphasizes. If you're concerned about bone density or have been diagnosed with osteoporosis, increasing your protein intake might be crucial for maintaining bone health.

Sign #7: Constant Hunger and Cravings

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While not directly quoted by Dr. Sung, research shows that inadequate protein intake can lead to increased hunger and cravings. Dr. Sung's recommended protein intake of 1.2 to 1.4 grams per kilogram of body weight can help maintain satiety and reduce unnecessary snacking.

Understanding Your Protein Needs

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Dr. Sung breaks down the numbers clearly: "A 150-pound person needs at least 81.6 to 95.2 grams of protein per day for optimal health." For those with health challenges, he recommends increasing intake to 1.6 grams per kilogram of body weight, while athletes might need up to 2 grams per kilogram.

How to Check for Protein Deficiency

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"Simple tests like CBC with CHE can show you if you have protein deficiencies," explains Dr. Sung. Key markers include BUN (should be 10-16), globulin (2.4-2.8), and hemoglobin levels. If you're experiencing any of the seven signs, consider asking your healthcare provider about these tests.

Solutions for Better Protein Absorption

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

Dr. Sung emphasizes that it's not just about eating more protein – it's about proper absorption too. "If you have hypochlorhydria or low stomach acid issues, you definitely want to increase hydrochloric acid along with some digestive enzymes to break down your protein appropriately," he advises. Consider protein-rich diets like ketogenic, paleo, or carefully planned vegetarian diets, depending on your specific needs and restrictions. 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 Alek Korab
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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.

The most popular supplement in America isn’t Vitamin C or a multivitamin—it’s Vitamin D. Vitamin D regulates your calcium levels, vital for healthy bones, and facilitates normal immune system function. So how do you know if you need it too? “Lack of vitamin D is not quite as obvious in adults,” says the Cleveland Clinic. “Signs and symptoms might include” the following.


You Might Feel Fatigue

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

“Vitamin D deficiency is frequent and has been associated with fatigue and other unspecific symptoms including headache, musculoskeletal pain and weakness, depression, and impaired cognitive performance,” says one study published in Medicine. “Vitamin D treatment significantly improved fatigue in otherwise healthy persons with vitamin D deficiency.”

You Might Feel Bone Pain

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“Vitamin D status influences musculoskeletal health,” says one study published in Musculoskeletal Medicine. “Low vitamin D levels may lead to clinical manifestations, including bone pain, muscle weakness, falls, low bone mass, and fractures, with subsequent diagnoses of osteomalacia, osteoporosis, and myopathy.”

RELATED: Studies Show These are Proven Ways to Lose Visceral Fat

You Might Feel Muscle Weakness, Muscle Aches, or Muscle Cramps

Tired woman feeling neck pain, massaging tense muscles, suffering from chronic shoulder back ache.Shutterstock/fizkes

“Vitamin D is increasingly recognized to play an important role in normal muscle function,” say the authors of one study published in Bone Reports. “Low vitamin D status is associated with an increased risk of falls and proximal weakness. Since vitamin D deficiency is very common, and the signs are non-specific, it is important to maintain a high index of suspicion of vitamin D deficiency in patients with muscle pain and weakness.”

You Might Have Mood Changes, Like Depression

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“Depression in its own right is a disabling condition impairing all aspects of human function,” say the authors of a study in Issues in Mental Health Nursing. “In persons with a chronic medical disease, depression often makes the management of chronic illness more difficult. Recently, vitamin D has been reported in the scientific and lay press as an important factor that may have significant health benefits in the prevention and treatment of many chronic illnesses. Most individuals in this country have insufficient levels of vitamin D. This is also true for persons with depression as well as other mental disorders.”

If You’re a Child, You Could Get Rickets

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“Severe lack of vitamin D causes rickets, which shows up in children as incorrect growth patterns, weakness in muscles, pain in bones and deformities in joints,” says the Cleveland Clinic. “This is very rare. However, children who are deficient in vitamin D can also have muscle weakness or sore and painful muscles.”

RELATED: 25 Ways to Not Look Older After 50, Say Experts

What to Do if You Fear You Have a Vitamin D Deficiency

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“Your doctor can order a blood test to measure your levels of vitamin D,” says the Cleveland Clinic. “There are two types of tests that might be ordered, but the most common is the 25-hydroxyvitamin D, known as 25(OH)D for short. For the blood test, a technician will use a needle to take blood from a vein. You do not need to fast or otherwise prepare for this type of test.” 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.

Ever feel exhausted despite getting enough sleep? Notice your workouts taking longer to recover from? These could be your body's way of saying you need more protein. While severe protein deficiency is rare in developed countries, even mild insufficiency can impact your daily life and long-term health.


As a holistic health expert and former Olympic athlete, Dr. Sten Ekberg brings a unique perspective to nutrition and wellness. With his background in functional medicine and chiropractic care, combined with his experience as a Swedish national record holder in decathlon, he helps people understand their body's signals and optimize their health through proper nutrition.

Here are the key signs that might indicate you need more protein in your diet.

Your Muscles Are Sending Warning Signals

Runner leg injury painful leg. Man massaging sore calf muscles during running training outdoor from pain.Shutterstock

"Muscle-related issues are often the first sign of protein deficiency," says Dr. Ekberg in his post. He explains that weakness, slow recovery after workouts, and muscle cramps can all indicate low protein levels. "Your muscles are primarily made of protein. Without enough, you can't repair muscle fibers or regulate electrolytes properly, which can lead to cramping."

Wounds Take Longer to Heal

Woman sitting on a sofa examines a bruise on her leg.Shutterstock

Protein plays a crucial role in healing. "Most tissue in your body is made up of protein," Dr. Ekberg notes. "When you're low on protein, wound healing can slow significantly because your body lacks the building blocks for repair."

Your Hair, Nails and Skin Are Suffering

Millennial girl with hair loss problem looking in mirror at homeShutterstock

"Keratin and collagen are the two main proteins that keep your hair, nails, and skin healthy," Dr. Ekberg explains. "Without adequate protein intake, your body can't produce enough of these structural proteins." Watch for weak, brittle nails, thinning hair, and dry, flaky skin – all potential signs of protein deficiency.

RELATED:Woman Lost 20 Pounds Without Doing Cardio: Here Are 9 Things She Did Instead

Digestive Issues Are Becoming Common

An elderly woman is sitting on the sofa at home, holding her stomach with her hands. Feels the pain of internal organs, indigestion, poisoning, menstrual pain.Shutterstock

Most people don't realize that digestion relies heavily on protein. "Every digestive enzyme in your body is made from protein," Dr. Ekberg points out. "From the amylase in your mouth to the enzymes in your intestines, protein deficiency can compromise your entire digestive process."

You're Getting Sick More Often

Sick woman with headache sitting under the blanketShutterstock

"Your immune system depends heavily on protein," Dr. Ekberg emphasizes. "Antibodies that fight infection are actually large protein molecules. When you're low on protein, your body struggles to produce enough antibodies and white blood cells to maintain strong immunity."

Your Hormones Feel Out of Balance

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Dr. Ekberg notes that many essential hormones – including insulin, growth hormone, and thyroid-stimulating hormone – are made of protein. "When protein levels drop, hormone production can be disrupted, affecting everything from your metabolism to your stress response."

Fatigue Has Become Your New Normal

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"Protein deficiency can cause fatigue in two ways," Dr. Ekberg explains. "First, hemoglobin, the protein that carries oxygen in your blood, may decrease, leading to anemia. Second, the enzymes that regulate energy production require protein to function properly."

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

Brain Fog Is Affecting Your Focus

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Mental clarity can suffer when protein is low. "Your brain relies on protein-based neurotransmitters to function properly," says Dr. Ekberg. "Without enough protein, you might experience brain fog, difficulty concentrating, and mood changes."

Your Bones and Joints Are Weakening

Female runner knee injury and pain.Shutterstock

"Many people are surprised to learn that bone is 30% protein," Dr. Ekberg reveals. "The protein matrix must be strong before calcium can properly mineralize it. Low protein intake can lead to weaker bones and joint problems over time."

You're Experiencing Fluid Retention

Swollen feets because water retention in the bodyShutterstock

"Albumin, the most abundant protein in your blood, helps maintain proper fluid balance," Dr. Ekberg explains. "When protein levels drop, fluid can leak into surrounding tissues, causing swelling and puffiness, particularly around the ankles and knees."

How Much Protein Do You Really Need?

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The daily protein requirement varies based on age, weight, and activity level. While the basic recommended dietary allowance is 0.8 grams of protein per kilogram of body weight, many experts now suggest this might not be enough, especially for older adults. Dr. Michelle Oppezzo, a nutrition expert, recommends "between 1.2 to 1.6 grams per kilogram of body weight for adults over 50, which is roughly double the federal recommendation." This higher intake helps maintain muscle mass and overall health as we age.

RELATED:12 Everyday Food Swaps That Helped This Mom Drop 120 Pounds Without Feeling Hungry

Optimizing Your Protein Intake

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Getting enough protein isn't just about the total amount – timing matters too. "Aim for 0.4 grams of protein per kilogram of body weight at each meal," Dr. Oppezzo advises. For a 165-pound person, this translates to about 30 grams of protein per meal. Research supports spreading protein intake across three daily meals, with 25-30 grams of high-quality protein at each sitting for optimal muscle health and nutrition.

Remember, while these signs might indicate protein deficiency, they could also stem from other causes. If you're experiencing any of these symptoms, consult with a healthcare provider for proper diagnosis and treatment. Focus on incorporating a variety of protein-rich foods into your diet and consider your individual needs based on your age, activity level, and overall health status. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

You might be excited that you are losing weight, but are you really losing the right kind? Autumn Bates (@autumbates) is a Clinical Nutritionist with a Master's in Nutrition Human Performance. She is also a social media influencer with hundreds of thousands of followers, known for revealing tips on healthy eating, weight loss, and intermittent fasting. In a recent social media post, Autumn revealed “the seven clear signs that you're probably burning muscle and not body fat.”


It’s Important to Lose Body Fat, Not Muscle Mass

“When looking to achieve a weight loss goal, we should always be focused on losing body fat while not losing any or very little muscle mass. When we lose muscle, it results in a slower metabolism and becoming more carb-sensitive, making it a lot easier to regain the weight that we just lost. Not to mention, it just makes us less metabolically healthy,” Autumn says in the video.

There Are 7 “Clear Signs”

“It's super important you know the signs of when you're actually losing muscle so that you can shift gears and make changes asap. So I'm going to share these seven clear signs that you're losing muscle and not fat,” Autumn continues.

Sign 1: You Are Gaining Body Fat

Slim attractive young man using fat caliper to measure bodyfat on waist line.Shutterstock

The first sign is that you're gaining body fat. “Now, it is actually possible to lose weight while still gaining body fat so that the scale could be going down, but you could actually be gaining body fat. That's why it's really important actually to measure the right thing,” Autumn says. “I never recommend just using the scale.”

Use the Right Measurements, Like InBody

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“You want to use measurements that actually track body fat as well as muscle mass. My favorite option is the InBody. It actually breaks down body fat and muscle mass in pounds as well as percentages. So you can actually see where that weight loss or weight gain is coming from because if you're gaining weight, but if it's all from muscle, that's actually a good thing,” Autumn says.

If You Are Losing Muscle While Gaining Fat, Your Metabolism Is Slowing Down

A woman using a body fat scale at the gymShutterstock

“The body's going to be stronger. You're going to have a healthier metabolism, and overall, you're actually making progress toward body recomposition. But if you're losing muscle while gaining body fat is actually making it so the metabolism is slower, you're in a less healthy metabolic state, and you're much more likely to gain back the weight that you lost,” Autumn points out.

You Can Also Use a Tape Measure

Smiling Woman Measuring body With Tape Standing In Front Of Mirror At Home. Beautiful fitness woman measuring butt in front of mirror in living room after fitness marathon. Selective Focus.Shutterstock

“You could also use a tape measure, which is a better form of measurement than just a typical scale,” she says. “The InBody can often be found at a gym, or sometimes you can find at a local health food store.”

Sign 2: You Are Losing Muscle Mass

“The second is that you're losing muscle mass,” Autumn continues. “This is what happens when you simply just eat less without actually paying attention to the right types of foods to help hold onto muscle mass. So if you're using the typical eat less, move, more strategy of just calorie restriction and doing a lot of cardio or just a lot of movement in general, this is the common outcome.”

This Happens When You Drop Your Calories, and You Don’t Exercise

Close Up Of Woman Looking At Calorie Counting App On Mobile Phone At HomeShutterstock

“Let's say you're focused on just counting calories, reducing calories, and you drop down to 1600 calories. You start to lose weight on the scale, and so you think you're making progress, but then suddenly, you hit a plateau. So you think, okay, I need just to eat a little bit less. So you drop your calories by another 200. You break through that plateau, and you start to lose weight again, just on the scale. Then you plateau again, and you can see how this process repeats itself. So, in order to continue seeing results, you have to keep eating less and less and less, but if you're actually keeping track of the right measurements, you would see that that weight loss was coming from muscle and not body fat, or at least largely from muscle, which is why you had to keep eating less and less and less in order to achieve or maintain those results,” Autumn says.

Muscle Mass Prevents This From Happening

Young cauciasian fitness woman wearing sport clothes training outdoors eating healthy banana and showing proud arm muscle.Shutterstock

When we have more muscle mass, it actually gives us a lot more flexibility with the types of foods we can be eating to help support our goals or even maintain our goals, and it helps to prevent this issue of having to eat less and less and less in order to achieve those goals.

Sign 3: You’re Feeling Exhausted After Working Out

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

The third sign is that you're feeling exhausted after a workout. “This is actually a big sign of overtraining, and one of the results of overtraining is actually losing muscle mass,” Autumn says.

This Happens From Overtraining

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“Good high-quality training that's well structured should make you feel more energized for the day and not totally wiped out. When you're in a state of overtraining, it's really common to either go into the workout feeling burnout or to come out of the workout feeling burnout, whichever it is. You shouldn't be feeling excessively burnt out after the workout,” Autumn says.

A Lot of People Don’t Know They Are Overtraining

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

“What's tricky about this one is a lot of people don't think they fall into this category because maybe they're not working out every single day, and so they assume that there's no way they could be overtraining. But a lot of people actually fall into this trap of overtraining because they don't consider the other stressors in their life over training results because we don't have enough time to recover from stressors. Typically, we would just think of the stressor coming from exercise, but it can come from other stressors as well. Like for example, if you stand a lot at work, that is a big stressor on the body, or if you're eating a really poor diet, that is also a stressor on the body, or if you have just a lot of mental or emotional stress, again, another stressor on the body,” says Autumn.

Make Sure to Give Your Body Rest and Repair

“So if you're not getting adequate rest and repair from your workouts while also accounting for the other stressors in your body, whether it be physical or mental, this can also lead to a state of overtraining. And the horrible irony of it is that from the state of overtraining, you start to see the reverse of what you're actually trying to achieve. You start to see muscle being lost as well as body fat increasing. So a lot of people try to overcorrect the wrong direction and add in more workouts, which is actually just making the problem worse,” Autumn says.

Sign 4: You Are Feeling Weaker

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The fourth sign is that you're feeling weaker. “This really goes along with the overtraining. If you find that with your workouts you can no longer do the same intensity or you're not progressing with your workouts, but instead maybe you're actually regressing, then you're probably losing muscle mass,” Autumn says.

RELATED: 7 Healthiest Foods You Need in Your Diet Every Day

You Can’t Lift the Weights You Used to Be Able To

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

“So if maybe in the past you're able to use 15-pound dumbbells, but now you can only use like 12 or 10-pound dumbbells, and that is a huge red flag, you should be getting progressively stronger when you're actually maintaining or even increasing muscle mass a bit and not getting weaker,” she explains.

Sign 5: You Aren’t Sleeping Well

Woman laying on bed in night with her eyes opened.Shutterstock

“The fifth is you're getting poor sleep, and specifically, you're getting poor sleep all of a sudden. Like if you've always had poor sleep, there could be other issues going on, like you don't have a good bedtime routine or maybe some nutrient deficiencies,” Autumn says.

If You Aren’t Eating Enough, You Could Be Having Cortisol Spikes and That Can Disrupt Sleep Hormones

“But if suddenly, especially if you are on some type of body recomposition journey, you're noticing that you're not getting great sleep or you're waking up throughout the night, this is also another huge red flag because when you're not eating enough to help support body recomposition and therefore could be losing muscle mass, this can result in cortisol spikes throughout the day,” Autumn says. “That can disrupt our sleep hormone melatonin, which makes it much more likely that you're going to have either restless sleep or wake up often throughout the night. If, instead, you're getting deep, high-quality sleep every single night, then this is a good sign that you probably are on the right track.”

Sign 6: You Are Feeling Cold All the Time

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The sixth sign is that you're feeling cold all the time, “especially again, if this is a sudden change,” Autumn says. “When we aren't eating enough to support our body's needs during body recomposition, this can lead to the body having difficulties with regulating internal temperatures, plus having muscle mass actually helps to keep us warm. It's a big portion of actually regulating our body temperature. So if you're losing muscle mass, it's getting harder for the body to actually maintain a consistent body temperature and therefore could result in you feeling colder more often, especially when other people aren't feeling very cold.”

RELATED: I Lost 100 Pounds by Walking Every Day: Here Are My Hacks

Sign 7: You Are Losing Motivation

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“The seventh clear sign is that you're just losing motivation in general or you have low energy levels. We need proper fuel and a well-functioning metabolism in order to have good energy levels and feel good throughout the day,” Autumn says.

A Slowing Metabolism Results in Lower Energy Levels

“On the flip side, a slowing metabolism as a result of losing muscle mass can result in lower energy levels or feeling sluggish or unmotivated again, especially if this is a sudden change. If usually you're somebody who's highly energized, highly motivated, and suddenly you're just feeling really sluggish and not feeling motivated for work or your workouts or things that usually you would be motivated for, then this is a very big red flag that you need to take note of,” Autumn concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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

Tea time. Beautiful blonde woman holding ceramic cup of tea or coffee enjoy closeup. Looking at window and drink tea. Good morning with tea. Selective focus. Pretty young girl relaxing. Happy concept., green tean, coffee​Green TeaShutterstock

"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

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

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

Cottage cheese or fresh milk curd as background close up. Homemade cottage cheese texture.Shutterstock

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)

A view looking into a package of processed turkey deli meat slices.​Processed Meats: The Cancer ConnectionShutterstock

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

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free1. Sugar-free Jello: 11 caloriesShutterstock

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

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

“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

Unrecognizable man preparing fried eggs for breakfast. Close up.Shutterstock

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

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.​StarbucksShutterstock

“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

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.Shutterstock

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

Wooden box filled fresh vegetables​She Eats Balanced Blood Sugar Meals and Eats Veggies FirstShutterstock

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