5 Signs You're Not Eating Enough
More restriction isn't always better. Eating too little can backfire — stalling progress, killing energy, and harming health. Watch for these warning signs.
⚠️ Sign #1: Constant Fatigue
Feeling exhausted even after sleeping? Your body may not have enough fuel. Calories = energy. Too few calories = no energy.
What to do: Add 200-300 calories, especially from carbs. See if energy improves over a week.
⚠️ Sign #2: Weight Loss Has Completely Stalled
Paradoxically, eating too little can cause plateaus. Your body adapts by lowering metabolism and increasing water retention.
What to do: Try a 1-2 week diet break at maintenance calories. Then return to a moderate deficit.
⚠️ Sign #3: You're Losing Hair
Hair loss during dieting often signals severe calorie restriction or protein deficiency. Your body prioritizes vital functions over hair.
What to do: Increase calories and ensure adequate protein (0.7-1g/lb body weight). Consult a doctor if it continues.
⚠️ Sign #4: You're Always Cold
Feeling colder than usual? Undereating reduces thyroid function and body heat production to conserve energy.
What to do: This is a sign your deficit is too aggressive. Reduce the deficit and prioritize sustainable weight loss.
⚠️ Sign #5: Mood Changes & Irritability
"Hangry" all the time? Severe restriction affects neurotransmitters and can cause anxiety, depression, and irritability.
What to do: Your mental health matters more than fast weight loss. Increase calories to a sustainable level.
What's a Safe Deficit?
- • Women: Don't go below 1,200 calories without medical supervision
- • Men: Don't go below 1,500 calories without medical supervision
- • Generally: 300-500 calorie deficit is sustainable for most people
Lose Weight Sustainably
Pandish helps you find the right deficit — not too much, not too little.