Fuel Your Body, Don't Fool Your Body
2/9/2026 by Morgan Machemehl
Interested in weight loss? There are an infinite number of methods available to you to help with your weight loss journey such as diets, exercises, lifestyle modifications, and supplements. But keep in mind that weight loss will happen through a combination of methods (i.e. diet and exercise). When focusing on your calorie intake to promote weight loss, you are changing your eating habits and other lifestyle choices, so it is important that you are not heavily restricting yourself of key nutrients found in food.
Food is fuel and fuel gives us energy. Yes, we can restrict ourselves of certain foods to help us lose weight, but what does too much restriction do to your body? The food you put into your body is converted to energy that supports your body’s normal functions. Thus, our body requires calories to function properly. When we are consuming fewer calories than what our body needs for a long period of time, we are putting our system in a state of starvation which can increase your risk for serious medical issues down the road such as osteoporosis/fractures, arthritis, heart disease, and anemia.
Undereating can provoke:
- Metabolic disturbances that can make it harder to meet your weight loss goal and create a weight loss plateau (i.e. nutritional deficiencies, gastrointestinal issues, decreased metabolism).
- Poor nutrient distribution when we are only eating at certain times throughout the day (i.e. intermittent fasting, eating one meal a day) which makes it harder for your body to absorb and digest all of the nutrients at once.
- Disordered eating patterns that create a poor relationship with food (i.e. eating disorders, cognitive issues).
Because you don’t want to excessively limit the amount of food you are consuming when trying to lose weight, it is crucial to make sure you are making changes in your diet in a healthy manner.
- Control your food intake by creating a meal schedule that works for you and includes healthy choices (whole grains, lean proteins, healthy fats, vegetables, fruit). Try to plan 3 meals a day with a few snacks in between if needed.
- Aim for a relatively balanced diet consisting of protein, fruits, vegetables, starch, and dairy with each meal (or have each meal contain at least 2-3 of the food groups). Planning your meals may be a great first step in your weight loss journey.
- Take 30 minutes to eat each meal. Leave the television off and don’t be on your phone. Thoroughly take the time to eat and listen to your body’s hunger and fullness cues to prevent under or over-eating.
- Consider creating a food log/dairy of the meals and snacks you eat throughout the day to monitor the amount of food you are eating. This tool can allow you to reflect on what works for you and what doesn’t. This method is to be used short-term as a starting point, to provide some insight into your dietary habits; it is not meant to be strictly indicative of what you can and cannot eat.
It is important that even though you are aiming for weight loss, that you must do so in a manner that will not restrict your calories too much that can create even bigger issues in the future. Looking for a good place to start? The Academy of Nutrition and Dietetics provides a great refresher on the basics of healthy eating for weight loss.
Resources:
Metabolic Consequences of Weight Reduction - StatPearls - NCBI Bookshelf
How to Stop Undereating: Actionable Guidance from Experts
Healthy meals start with planning - Mayo Clinic
The Risks of Undereating for Weight Loss - Today's Dietitian Magazine
Back to Basics for Healthy Weight Loss
Morgan Machemehl has graduated from Iowa State University with a bachelor's degree in Dietetics. Currently, she is completing her master’s degree in clinical nutrition at the University of Wisconsin Madison and undergoing a dietetic internship through Mayo Clinic in Rochester, MN.