So a not-so-new PSA:
Women need enough fuel.
Women ESPECIALLY need enough fuel BEFORE they diet.

🔺YOU WILL NOT BE ABLE TO SUCCESSFULLY DIET IF YOU’VE BEEN HABITUALLY UNDER-EATING.
🔺You will also not be able to successfully put on muscle if you’re habitually under-eating.
🔺You will also not be able to gain good amounts of strength if you’re habitually under-eating.

Food is the foundation.

The biggest problem is often KNOWING if you’re under-eating or falling in those ranges, because either

A) most of us aren’t tracking our intake every single day (nor do most of us need to) or…

B) there’s a lot of subjective judgment, emotion, & social influences that impact how much we THINK we’re eating.

So how do we know then? How do we assess if we’re eating enough?

Let’s start with looking at GENERAL female calories needs.

Do these numbers surprise you?

We’re used to seeing 1,200 or 1,500 calorie meal plans, and the fact of the matter is that’s not enough fuel for most of us and our daily needs.

I can hear you saying…”But not me, my metabolism is just so slow…it always has been.”

Might I present to you the idea that you haven’t been taught how to fuel yourself well or enough that your body and metabolism hasn’t responded properly? (This is a whole other post).

So the odds that you are UNDER eating are honestly not that low.

Let’s look at 7 signs that this is your issue.

Sign #1: You’re constantly thinking about food throughout the day.

News flash: if food is on your mind all day every day, that’s a good sign that something is up.

Because when your body isn’t getting enough fuel , your brain is naturally going to gear towards seeking on more fuel (aka food/calories) to fill that need. That need is a non-negotiable, because your body cannot live without it. It’s going to prioritize this survival need above other needs.

Another potential reason is your relationship with food. You could be eating enough, but there are some underlying psychological struggles going on that should be addressed. But making sure you’re fueled ENOUGH is the first box you need to check & is the issue for many of us.

When you’re fueled well, you’ll have a LOT more brain space to live & play & enjoy your life, while also giving you more energy to work towards your badass goals rather than obsessing over what your next meal will be.

Sign #2: You have excessive hunger levels & a strong need to snack at night.

You should feel fairly stable throughout the day when it comes to hunger levels. Yes, you should generally be able to have feelings of hunger or fullness before & after meals- but not feelings of ravenous hunger or “hangriness” between your meals or in the evening.

A lot of women talk about how they struggle with “bingeing” or overeating…but many times, its due to the simple fact that they’re just not eating enough DURING the day, so their hunger levels get overwhelming in the evening, on the weekend, or when they finally get to eat.

When you’re consistently fueled adequately, you can experience fairly regular & moderate shifts in hunger that are manageable & comfortable!

Sign #3: You feel groggy or have an afternoon slump every day.

Yes, it could definitely be an issue of sleep…but we see a lot of women struggle with energy because they’re not providing enough of it (aka calories) to their body.

Calories are quite literally the only form of energy our bodies can get. We aren’t plants & we don’t get it from the sun. So if we aren’t providing enough energy/calories for them in the morning (or enough around lunchtime), of course our body is going to slow down. You don’t expect a car to run on an empty tank- your body won’t either.

When you have a solid breakfast/lunch combined with 6-8 hours of sleep, you’ll probably be able to avoid that urge to take an afternoon nap!

Sign #4: You get sick frequently.

Your immune system can’t function optimally if your body is under-fueled. Full stop. I used to think catching every single cold going around was normal or that I just “had a bad immune system.” Nope.

Here’s the facts: our bodies require a LOT of energy to survive, let alone thrive. Our immune system, in particular, can be a function of our body that is sensitive to us under-fueling. If you’re getting sick constantly, checking your energy intake can be a good place to start!

Because your body has enough food, it’s able to function optimally in all area (immune system included) AND is less stressed (which also helps your body fight off sickness!)

Sign #5: You have irregular digestion.

Going to the bathroom every 3-4 days isn’t normal, and neither is constant constipation!!!!

If you aren’t eating enough food, there’s not enough bulk/mass to cause regular bowel movements, & less food can make it hard to pass the bowel movements that you do have. And by regular, we mean anywhere from 1-3x/day. If that sounds like a lot, you may need to look at both intake & other digestive factors!

If you’re eating enough regularly, you can typically expect to have a regular, healthy, & manageable bowel movement pattern. 

Sign #6: You have brittle or slow-growing hair & nails.

Nutrition plays a BIG role in this- bigger than you think!

Again, when you don’t have enough food, your body is going to slow & down-regulate systems & functions in your body that aren’t necessary for survival…like your hair & nails growing (and sign #7).

If you’re eating enough regularly, you can typically expect to have better hair/nail growth and health!

Sign #7: Having irregular or non-existent periods &/or low sex drive.

This one is similar to the brittle & slow-growing hair & nails in a sense of your body prioritizing the survival needs. So let’s un-normalize consistently missing our cycles or having crazy patterns & symptoms. It’s common, but not normal.

Your reproductive system is again something that you don’t NEED for survival, so it’s usually one of the first things to suffer from under-fueling. Missing your period or sex drive can be a sign that your body lacks enough energy or is under too much stress to function normally.

While there are a lot of factors that are in play with your reproductive system, this is the first (and easiest) box to check when issues arise!

If these sound like you, there’s a pretty good chance you’re not eating enough (and haven’t been for while).

If they don’t, it’s still worth taking a quick assessment-
🔻Are you eating 3 meals a day?
🔻Are you incorporating all 3 macros (protein, carbs, fat) in those meals?
🔻Are you progressing well in the gym?

If you have no idea where to start, shoot me a DM on Instagram (click the picture below) & I’ll see if I can help you out! Happy fueling!

• Coach Leah