New Delhi: It’s easy to assume that eating less is always the healthier option. For many young individuals, particularly those trying to keep active, calorie restriction becomes second nature. Skipping breakfast here and a half-portion lunch there feels like discipline. When you incorporate regular workouts into the mix, you assume you’re doing everything correctly. Dr Balakrishna G K, HOD & Sr Consultant Internal Medicine, Gleneagles BGS Hospital, Kengeri, Bengaluru, decoded the dark side of chronic undereating habits.
But what if your body is quietly trying to catch up?
Chronic undereating is real. It does not happen overnight. It develops gradually through strict dietary habits, overtraining, and the constant pressure to seem thin. It gradually affects your metabolism, hormones, and how much energy you have left in the tank.
The Invisible Strain on Your Body
The body does more than burn calories; it also manages hundreds of functions around the clock. When food intake is chronically low, the body begins to make trade-offs. It slows down non-essential activities to save energy. You may not notice it right away, but it manifests itself in subtle ways, such as feeling cold all the time, frequent weariness, difficulty sleeping, or even mood swings. Eventually, stress begins to impair the thyroid, a vital organ that regulates metabolism. When your body senses scarcity, it reduces its metabolic rate to protect itself. Instead of burning fat more efficiently, it begins to store it.
More exercise, less fuel? A Common Mistake
One of the most common mistakes committed by otherwise healthy people is mixing strenuous exercise with extremely limited food consumption. The concept appears simple: exercise more, eat less, and lose fat. However, the body perceives things differently. Without enough nourishment, it does not develop strength or endurance; it simply strives to survive. Over time, this leads to what some refer to as “metabolic burnout”—a state in which exhaustion, cognitive fog, and hormonal imbalances become frequent companions. You might believe you’re doing everything correctly, but your body feels heavier, slower, and more exhausted than ever.
Why Eating Enough Is Not the Enemy.
Eating healthy entails more than just staying away from snacks and fast meals. Another part is ensuring that your body receives the nutrients it requires to function normally. Protein, lipids, and carbs are required not only for energy but also for hormone regulation and muscle repair. When you don’t get enough of them, daily tasks start to feel harder, even if you can’t explain why. Eating too little for an extended period can impede weight loss. Your body becomes cautious, hesitant to release its energy stores. Your mood worsens. Periods can become irregular. Sleep is light and restless. These are not signals of success; they are red flags.
When it comes to the relationship between eating and obesity, conventional wisdom suggests that to stay fit and avoid weight gain, one should “eat breakfast like a king, lunch like a prince, and dinner like a pauper,” as famously advised by American nutritionist Adele Davis.
Listen to the signals
If you’re perpetually weary, irritated, or trapped in a loop of restriction and guilt, reconsider your schedule. Are you providing your body enough fuel to match its output? Are your meals balanced, satisfying, and consistent? This isn’t about giving up discipline; it’s about reframing what healthy discipline truly entails. Eating enough does not imply excess. It entails honouring your body’s basic requirements, especially if you’re active.
Pay Attention Before Burnout Becomes the Baseline
You do not have to wait until you’re exhausted to make a change. If you suspect persistent undereating, consult your doctor. Blood tests can detect underlying deficits or indicators of stress on your thyroid and adrenal systems. A minor change in eating habits, such as gradually increasing your daily consumption, can help you regain balance faster than you think.