• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best BCAAs
      • Best Testosterone Boosters
      • Best Bodybuilding Supplements
      • Best Creatine
      • Best Supplements for Weight Loss
      • Best Multivitamins
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Greens Powder
      • Best Magnesium Supplements
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Tasting Protein Powder
      • Best Vegan Protein
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
      • Concept2 RowErg Review
      • Hydrow Wave Review
      • Best Jump Ropes
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

Are You Eating Enough?

If you find yourself beating your head against health and fitness plateaus, the secret sauce might just be more calories.

Lauryn Lax

Written by Lauryn Lax Last updated on Nov 22, 2021

There’s a health epidemic sweeping our nation. Chances are, you haven’t heard of it. It isn’t making any headlines. No, it’s not obesity. It’s not diabetes, or heart disease, or even cancer. The answer? Chronic undereating.

There’s a health epidemic sweeping our nation. Chances are, you haven’t heard of it. It isn’t making any headlines. No, it’s not obesity. It’s not diabetes, or heart disease, or even cancer. The answer? Chronic undereating.

Yup. Undereating, not overeating; as in not eating enough. Are you sabotaging your health and fitness goals by not eating enough? See for yourself. Check all that apply:

  • My weight is not budging, no matter how much I work out, or how much I watch what I eat
  • I can’t get pregnant
  • I lost my period
  • I am an anxious person
  • I never feel fully rested
  • I rarely feel hungry, or my appetite isn’t what it used to be
  • I drag during my workouts
  • I get weird cravings for sugar or salty things
  • Drinking coffee or diet soda makes me feel fuller
  • I’m not seeing the result I want in the gym
  • I’m cold all the time
  • My hair is falling out, or my nails are thin
  • I feel constipated a lot
  • I get sick pretty easily
  • I often get bloated after I eat, even after healthy meals

If you relate to any or all of these symptoms, you could be chronically undereating. Chronic undereating is a common condition in a day in age when we are constantly told by the billion-dollar diet industry to watch our calories, cut out carbs, eat low fat, and track our macros. With all the money to be made from various nutrition marketing messages, it’s no wonder we’re over-conscious of what we eat!

But the problem of chronic undereating isn’t limited to those trying to lose weight or restrict their food. How many times have you found yourself too busy to eat? Missed a meal because you were buried in a project for work? Ran out of time to go to the grocery store, or skipped breakfast to make it to the gym early?

Chronic undereating can easily become a problem for anyone. In fact, undereating frequently can become your “norm,” so that you actually don’t realize you are not eating enough. Undereating can actually suppress your digestion, lower stomach acid and suppress your appetite.

In almost every case that a client comes to me, frustrated with their metabolism, their stubborn body fat, or their lack of energy, or seasonal allergies or wonky periods, they are not eating enough. If you’re dealing with the symptoms I listed above, you may be looking for the secret sauce to boost your metabolism, gain more energy, get your appetite back, or have healthy, shiny hair. Before looking to lab testing, or what supplements you should take, or what diet you should try, consider taking a look at your daily intake and ask yourself: Am I eating enough?

How Much Is Enough?

There’s no one clear answer everyone, since everyone’s body is different. However, a baseline measure for women is at least 1800 calories. And that’s just for normal, everyday activities. While I am not a fan of calorie-counting for the long term, assessing how much you are eating as an initial assessment can be a real eye-opener for the chronic under-eater.

Contrary to popular belief, less does not automatically equal more, when it comes to our intake. Your body can (and wants to) work for you, but it must have enough to fuel the fire. Calories are simply energy.

Once you have a baseline of how much you are currently eating, and potential gaps in your caloric intake, a look at macronutrient ratios may also be warranted. There’s no denying the human body thrives upon balance. While varying dogmas and diet guidelines do exist, it’s vital to make sure you’re eating enough of each macronutrient for your body to function at its peak.

This is less about specific numbers, ratios or rules, and more about finding and accepting what works for your body, and taking responsibility for your own health. That may mean surrendering the pride you take in being carb free, and incorporating some sweet potatoes, rice, or (gasp) fruit back in. Or, it may mean incorporating breakfast again, even if you’re not initially hungry. If you’re strictly vegan, it may include recognizing that you are more prone to deficiencies in B12, zinc or iron, and being proactive by supplementing appropriately.

Above all, let your body be the guide, and don’t be afraid to self-experiment. Trust your body enough to listen to the feedback it gives you, and to let you know when you’re getting enough food, and when you need to eat more.

Strategies to Start Eating Enough

Stop skipping meals. Eat at least three balanced meals per day, of adequate portion sizes. Perhaps you are eating three times per day, but only kid-sized servings. Consider upping the ante, including protein (about the size of your hand, or two), fat (1-2 tbsp. or ½ avocado), and half a plate of veggies or leafy greens or a fist-size portion of starches, like potatoes or fruits.

Incorporate healthy fats with every meal. Cook with ghee or coconut oil. Mash avocado on your chicken or burger patty. Drizzle olive oil on your veggies or salad. Top a sweet potato with coconut butter or grass-fed butter. And while you’re at it, get over your fear of carbs. Repeat after me: “low-carb is for couch potatoes.”

Stop comparing yourself. Your body is yours, and isn’t ever going to be much like anybody else’s. When it comes to your intake, the question to ask is “how does this nourish me?” If something isn’t helping you focus on that question, get rid of it; the scale, your calorie tracking app, all of it.

Finally, don’t go it alone. Work with a nutritionist to get your own customized nutrition and healing plan. With their help, you can get on a new track toward real health and increased fitness.

Still taking diet advice from celebrities? Stop it:

The Fitness Trap: Tom Brady and Food Babe

Lauryn Lax

About Lauryn Lax

Dr. Lauryn Lax, OTD, NTP, CPT is a Functional Medicine Practitioner, Occupational Therapist, Nutritionist, and Fitness Professional, working with clients worldwide to thrive in their own lives. She is the founder of her company Thrive Wellness & Recovery and avid blogger of DrLauryn.com.

Dr. Lauryn is passionate about bringing preventative healthcare to society through functional medicine, lifestyle redesign, real-food nutrition, functional movement, and mindset coaching. She specializes in women and children's health, eating disorder recovery, performance nutrition, digestive health (IBS, SIBO, GERD), anxiety, hormones, autoimmune disease, blood sugar control, weight management and healthy lifestyle improvements.

She earned her Doctorate in Occupational Therapy from Belmont University in Nashville, Tennessee, and her Bachelor's in Communication from the University of Texas-Austin. After completing her doctoral studies, she went on to complete additional education as a Nutritional Therapy Practitioner (NTP) Certification from the Nutritional Therapy Association, and functional medicine specialty from the Institute for Functional Medicine, The Kresser Institute and the Functional Medicine Coaching Academy. In addition, Dr. Lauryn is a Certified Fitness Professional and trainer.

She currently lives in Austin, Texas, and when she’s not working on changing the world, she’s enjoying the great outdoors, reading, writing, volunteering, or knocking out some kipping pull ups and handstand push ups in the gym.

View All Articles

Related Posts

Fergus Crawley 5K Run Tips Photo
Fergus Crawley Shares 5 Tips For Running a Better 5K
Actor Chris Hemsworth in gym performing dumbbell row
Chris Hemsworth Diagrams a Killer Upper Body Workout Fit For an Action Star
Hugh Jackman Deadpool 3 Workouts Spring:Winter 2023
Hugh Jackman Returns to Wolverine Condition in Workouts for “Deadpool 3”
Method Man Incline Dumbbell Presses December 2022
Check Out Rapper Method Man Cruising Through 120-Pound Incline Dumbbell Presses for 10 Reps

Primary Sidebar

Latest Articles

New Year’s Fitness Sales (2025)

XWERKS Motion BCAA Review (2025): A Registered Dietitian’s Honest Thoughts

Assault Fitness AssaultBike Pro X Review (2025): Assault’s Best Bike Yet?

13 Best Exercise Bikes for Home Gyms (2025)

Transparent Labs BCAA Glutamine Review (2025): The Key to Post-Workout Recovery?

Latest Reviews

Element 26 Hybrid Leather Weightlifting Belt

Element 26 Hybrid Leather Weightlifting Belt Review (2025)

Omre NMN + Resveratrol, Lifeforce Peak NMN, and partiQlar NMN on a red background

Best NMN Supplement: Fountain of Youth in a Bottle? (2025)

The Titan Series Adjustable Bench on a red background

Titan Series Adjustable Bench Review (2025)

A photo of the NordicTrack Select-a-Weight Dumbbells on a red background

NordicTrack Adjustable Dumbbell Review (2025): Are These Value Dumbbells Worth It?

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2025 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About