5 Signs You’re Under-eating (and How to Fix Them)

Most women in midlife think they’re eating “healthy,” but often it’s just not enough. Between skipping meals, relying on coffee, and cutting back to lose weight, your body ends up running low on the very fuel it needs to work properly. The result is low energy, stalled progress, and a metabolism that’s not in a hurry to cooperate.

Let’s look at five clear signs you’re under-eating and how to fix it.

1. You’re dragging through the day

If you start the day tired and stay that way, your body’s running on empty. Food is fuel, and without enough of it, your energy, focus, and recovery all take a hit. One of the biggest mistakes women make is skipping breakfast or eating something small, like toast or coffee and fruit. That sets you up for hunger, low energy, and cravings later in the day.

Fix it:
Start your day with protein first (eggs, Greek yogurt, or a protein smoothie), and then add carbs and fats around it. Protein sets the tone for steady energy and fewer cravings. Throughout the day, add 200-300 calories of real food if your energy is still dipping. You’ll notice a change once your body realizes it’s finally getting enough fuel to keep up.

2. You can’t stop thinking about food

When your meals are too small or too far apart, your body eventually pushes back with cravings. Usually it’s not a lack of willpower; it’s your body trying to make up for what it didn’t get earlier.

Fix it:
Eat consistently and make sure every meal includes protein. Breakfast, lunch, and dinner should all have a good source - chicken, eggs, fish, beef, or Greek yogurt paired with carbs and healthy fats. Keeping blood sugar steady throughout the day is the simplest way to quiet cravings.

3. The scale won’t budge

When you keep eating less and less, your metabolism adapts. It burns fewer calories, slows digestion, and starts conserving energy. That’s why eating less doesn’t always work, your body just gets better at surviving on less.

Fix it:
Fuel regularly and stop cutting back every time the scale stalls. Track your food for awareness, not restriction. Most midlife women need more protein and enough total calories to rebuild muscle and keep metabolism steady.

4. You’re losing strength or shape

If you’re lifting but not getting stronger, or your body feels “soft” instead of toned, it’s often because you’re not eating enough to recover. When fuel is too low, your body breaks down muscle for energy, which means less strength, less shape, and a slower metabolism.

Fix it:
Lift 3-4 times per week, push for progression, and prioritize protein, about 1 gram per pound of your goal body weight. Add carbs around your workouts to help recovery and build muscle. That’s where the visible changes come from.

5. You’re moody, restless, or waking up in the middle of the night

Low calories and inconsistent meals can spike your stress hormones and mess with sleep. You might feel on edge, overly emotional, or wired at night even though you’re exhausted. Your body sees a lack of fuel as stress, and it reacts the same way it would to anything else stressful by releasing more cortisol. That leads to light sleep, early wake-ups, and even more fatigue the next day.

Fix it:
Have a balanced evening meal with protein, carbs, and healthy fats. Don’t skip dinner or avoid carbs, they help lower cortisol and support better sleep. If you get hungry before bed, have something light like Greek yogurt with berries or a rice cake with nut butter.

The takeaway

Eating enough isn’t the problem, it’s the solution.

When you fuel your body properly, your energy improves, your workouts start working, and your body finally feels like it’s responding again. Strong, steady, and consistent always beats hungry and burned out.

If you’re not sure how much food your body actually needs, my One-Time Macro Count takes the guesswork out of it. You’ll get numbers built for your body, goals, and training, so you can stop guessing and start fuelling for progress.