6 signs of not eating enough – Eating Disorder Dietitian Guide

Introduction

Do you know the physical signs of not eating enough, and are you worried these could be eating disorder symptoms?

Not eating enough can affect your body and mind in subtle ways.

Whilst it doesn’t always mean you have an eating disorder, it can be an early warning sign that your relationship with food may need support.

If you find yourself experiencing these signs, remember that this is a common experience and you’re not alone.

In this article, we’ll walk through some practical signs to look out for and what you can do next, based on scientific evidence.

What does “not eating enough” mean?

Not eating enough means your energy intake does not meet your body’s needs.

You might hear this referred to as low energy availability and can affect both your physical and mental health1.

It can happen unintentionally, like dealing with stress or with busy routines, or through restrictive eating patterns often seen in disordered eating or eating disorders.

6 signs you may not be eating enough

1. Constant fatigue – If you feel tired, even after restful sleep, this may indicate that your body lacks sufficient fuel2.

2. Feeling cold frequently – Feeling cold often results from reduced energy intake and a slower metabolism2.

3. Mood changes or irritability – Low food intake can affect your brain function, which may lead to you feeling low in mood, anxiety, or irritability3.

4. Loss of regular hunger cues – You may lose hunger cues or feel disconnected from your appetite. This often occurs with disordered eating patterns that involve skipping or delaying meals3.

5. Physical changes – Dizziness, hair thinning, or missed periods may mean your body is under-fuelled3.

6. Unintentional weight loss – If you’re experiencing unexplained weight loss, it may indicate you’re not eating enough food.

However, not all eating disorders cause weight loss, and individuals can be affected at any body size1.

Weight loss can also be caused by many other reasons or other health conditions, so it’s important to assess this in context and seek medical support4.

Could this be an eating disorder?

If you’re noticing multiple signs of not eating enough, it may be worth considering whether this reflects disordered eating or an eating disorder.

Eating disorders are complex mental health conditions involving food behaviours, thoughts and emotions, not just weight or appearance1.

If you’re unsure, you can explore more on our ‘do I have an eating disorder‘ page.

You may also find it helpful to read about different types of eating disorders.

What to do if you’re concerned

If you recognise these eating disorder symptoms, start with small, practical steps as recommended by a dietitian, such as:

  • Aim for regular meals and snacks to support your energy needs.
  • Try setting reminders on your phone to help you remember mealtimes.
  • Keep a food-and-mood journal to track patterns and notice how what you eat affects your mood and energy.
  • Set a simple goal like having breakfast each day or eating with a supportive friend or family member.

Approaches such as intuitive eating principles may help rebuild trust with food and reduce restrictive patterns5.

Eating disorders can affect anyone, with many conditions. Find out about eating disorders in men.

If you’re unsure whether symptoms are digestive or food-related, you can also explore the IBS quiz or the link between eating disorders and IBS. 

We’ve also written an article on autism and eating disorders for further information.

When to seek professional support

If symptoms persist, worsen, or impact your daily life, it’s important to seek support. Early intervention for eating disorders leads to better outcomes4.

Here at Fresh Approach Nutrition, our Specialist Eating Disorder Dietitians can support you to improve your relationship with food. Taking the first step might feel daunting, but support can come in many forms. The best way to reach out to us is by booking a discovery call. To find out more about support from an eating disorder dietitian, you can read how we can help you.

You can read more information here about what to expect and how we work together.

Urgent symptoms such as fainting or rapid weight loss may require immediate medical care2.

Ready to get support?

If you’re seeing the signs, remember you’re not alone.

Recovery is possible, and support is available. You deserve care and hope for a positive future.

If you feel ready, you can book a free, no obligation discovery call to discuss taking the next step with us. We look forward to hearing from you. 

References

  1. NICE (2017). Eating disorders: recognition and treatment (NG69). Available at: https://www.nice.org.uk/guidance/ng69
  2. Treasure, J. et al. (2021). Medical Emergencies in Eating Disorders – Guidance on recognition and management. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8557476/
  3. NICE CKS (2023). Eating disorders: clinical features. Available at: https://cks.nice.org.uk/topics/eating-disorders/diagnosis/clinical-features/
  4. Royal College of Psychiatrists (2019). Position statement on eating disorders. Available at: https://www.rcpsych.ac.uk/docs/default-source/improving-care/better-mh-policy/position-statements/ps03_19.pdf
  5. Levine, M. & Smolak, L. (2018). Prevention of body image disturbances and disordered eating. In: Body Image. Taylor & Francis.

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Our team of registered dietitians help people in Bristol and across the UK to overcome their struggles with food and to achieve their dietary goals.

We aim to cut through the confusion of dietary advice on the internet and in the media, and to give our clients the fresh approach they need to see real results.

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