The Silent Damage of Undereating: Why Moms Need to Fuel Their Bodies, Not Starve Them
“The Silent Damage of Undereating: Why Moms Need to Fuel Their Bodies, Not Starve Them" - Misty Creaghe
Moms are often stretched thin, juggling family, work, and endless responsibilities. With so much on their plates, many turn to quick-fix diets, appetite-suppressing medications, or restrictive eating habits, believing that eating less is the key to weight loss and energy. But what if the very thing you're doing to get healthier is actually causing harm?
Undereating—consistently consuming fewer calories than your body needs—can have serious, long-term consequences on metabolism, organ function, and overall health. This blog will break down how much you should actually be eating, the dangers of chronic undereating (especially in the GLP-1 era), and why fueling your body properly is the ultimate key to lasting energy and fat loss.
Understanding Basal Metabolic Rate (BMR) and Your Caloric Needs
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to keep you alive. This includes essential functions like breathing, circulation, and cell repair. Even if you lay in bed all day, your body still needs a certain number of calories to function properly.
The most widely used equation for calculating BMR is the Mifflin-St Jeor Equation, which remains the gold standard for determining calorie needs:
For women:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161
Example: A 35-year-old mom who is 5’5” (165 cm) and weighs 150 lbs (68 kg) has a BMR of 1,380 calories per day—before any activity is considered.
But BMR isn’t the full picture. You also have to factor in your Total Daily Energy Expenditure (TDEE), which accounts for movement, workouts, and daily activity levels. Depending on your activity level, this could mean your actual calorie needs are:
Sedentary (little to no exercise): BMR × 1.2
Lightly active (light exercise 1-3 days per week): BMR × 1.375
Moderately active (moderate exercise 3-5 days per week): BMR × 1.55
Very active (hard exercise 6-7 days per week): BMR × 1.725
Super active (athlete-level training): BMR × 1.9
For the example mom above, her calorie needs could range from 1,656 to 2,622 calories per day, depending on activity level. Yet, many diets recommend as little as 1,200 calories per day—a number far below what most women need to sustain their bodies.
The Hidden Dangers of Chronic Undereating
Eating below your BMR for extended periods can seriously impact your health. While you may not notice issues immediately, the damage accumulates over time. Here’s what happens when moms chronically undereat:
1. Metabolic Slowdown & Weight Loss Plateaus
Undereating lowers metabolism because your body adapts to fewer calories by burning less energy.
Your BMR drops, making weight loss harder and increasing fat storage when you return to normal eating.
Weight loss stalls, and frustration leads many to restrict even more, worsening the cycle.
📌 When does it happen? Within a few weeks of eating below BMR, metabolic adaptation kicks in, making weight loss harder despite extreme efforts.
2. Muscle Loss & Weakness
Without enough protein and calories, your body breaks down muscle for energy.
Muscle is metabolically active, meaning losing it further slows metabolism.
Weakness, fatigue, and decreased strength become noticeable.
📌 When does it happen? Within 3-6 weeks of severe calorie restriction, muscle loss begins, accelerating with continued undereating.
3. Hormonal Imbalances & Period Irregularities
Cortisol (stress hormone) rises, leading to belly fat storage and anxiety.
Estrogen and progesterone drop, causing missed or irregular periods.
Thyroid function slows, leading to fatigue, hair loss, and weight gain.
📌 When does it happen? Within 1-3 months, noticeable menstrual and mood changes appear, worsening over time.
4. Gallbladder Dysfunction & Digestive Issues
Eating too little prevents proper bile production, leading to gallstones.
Slower digestion causes bloating, constipation, and nutrient deficiencies.
Extreme undereating (under 1,200 calories) can increase risk of gallbladder removal.
📌 When does it happen? Gallbladder issues can appear within 6 months of chronic undereating.
5. Organ Damage & Long-Term Health Risks
The heart weakens, increasing risk of arrhythmias and blood pressure issues.
The liver and kidneys struggle, leading to toxin buildup.
Bone loss accelerates, increasing risk of osteoporosis.
📌 When does it happen? Within 1-2 years, significant health declines can occur, especially if undereating is extreme.
GLP-1 Medications & The Danger of Extreme Calorie Restriction
Many moms turn to GLP-1 medications like Ozempic and Wegovy to assist with weight loss. While they can be helpful, they significantly suppress appetite, making undereating even more likely.
In an analysis of 10 GLP-1 studies, it was found that GLP-1s reduce a patient’s appetite by an average of 16 to 39%. For women, especially busy moms, this drop in appetite can quickly lead to eating far below what the body needs—without even realizing it.
After taking GLP-1 medications, many people eat under 1,300 calories most days.
On the two days following the shot, intake can drop below 500 calories.
This level of restriction can lead to rapid muscle loss, metabolic slowdown, and severe nutrient deficiencies.
As a coach, I’ve personally seen GLP-1 patients who only manage to eat 500 calories after their injection—sometimes even less. That might sound like a win for weight loss, but it’s a red flag for metabolic shutdown.
GLP-1s require careful meal planning to avoid long-term damage. Simply “not feeling hungry” isn’t an excuse to skip meals. The metabolism slowdown process starts immediately with that kind of drop in intake, especially when eating below BMR.
Breaking Free: How to Eat Enough & Heal Your Metabolism
If you’ve been undereating for months or years, it’s time to reverse the damage and build a sustainable way to eat for energy and fat loss.
1. Prioritize Nutrient-Dense Foods
Protein: Aim for 100g+ per day to rebuild muscle.
Healthy Fats: Support hormones and brain function.
Complex Carbs: Provide energy without blood sugar crashes.
2. Strength Train to Restore Metabolism
Lifting weights helps reverse metabolic damage.
Start with 2-3 sessions per week to rebuild lost muscle.
3. Eat Even When You Don’t Feel Hungry
It takes work to train your body to eat again.
Set meal reminders and start with small, frequent meals.
4. Get Support for a Long-Term Plan
Crash diets aren’t the answer—structured healing is.
If you’re on GLP-1s, strategically plan your meals to prevent extreme calorie deficits.
Ready to Heal? The Ultimate Work-Life Rebalance Solution Can Help
If you’re stuck in the cycle of undereating, metabolism damage, or struggling to balance GLP-1s, I can help. My Ultimate Work-Life Rebalance Solution is designed to rebuild your metabolism, support sustainable fat loss, and ensure you’re fueling your body correctly.
🚀 Spots are limited! Book your call today to take the first step toward lasting energy, metabolic healing, and a healthier, stronger you.
Because, momma, you deserve more than just surviving—you deserve to flourish.
