9 Signs That You’re Not Eating Enough

Ever wonder if you’re eating enough? Listen to your body. There are usually physical signs, like constant hunger or irritability, of not eating enough.

Achieving and maintaining a moderate weight can be challenging, especially in a modern society where food is constantly available.

However, not eating enough calories can also be a concern, whether it’s due to intentional food restriction, decreased appetite, or other reasons.

In fact, under-eating on a regular basis can lead to a number of mental, physical, and emotional health issues. Here are nine signs that you’re not eating enough.

1. Low Energy Levels

Calories are units of energy your body uses to function.

When you don’t eat enough calories, you’re likely to feel tired most of the time.

The number of calories needed for these basic functions within a 24-hour period is referred to as your resting metabolic rate.

Most people have a resting metabolic rate higher than 1,000 calories per day. Adding physical activity can increase your daily needs by another 1,000 calories or more.

Although hormones also play a role in energy balance.

Generally, if you take in more calories than needed, you will store most of the excess as fat. If you take in fewer calories than needed, you will lose weight (1).

Restricting intake to fewer than 1,000 calories daily can slow down your metabolic rate and lead to fatigue since you’re not taking in enough calories to support the basic functions that keep you alive.

Eating too little has particularly been linked to low energy levels in older people, whose food intake may decrease due to reduced appetite (2).

Other studies on female athletes have found that fatigue may occur when calorie intake is too low to support a high level of physical activity. This seems to be most common in sports that emphasize thinness, like gymnastics and figure skating (3, 4).

Even light physical activity like walking or taking the stairs may cause you to tire easily if your calorie intake is well below your needs.

Summary:

Eating too few calories can lead to fatigue due to insufficient energy to exercise or perform movement beyond basic functions.

2. Hair Loss

Losing hair can be very distressing.

It’s expected to lose several strands of hair daily. However, if you’re noticing an increased amount of hair accumulating in your hairbrush or shower drain, it may be a sign that you’re not eating enough.

Many nutrients are needed to maintain routine, healthy hair growth.

Inadequate intake of calories, protein, biotin, iron, and other nutrients is a common cause of hair loss (5, 6, 7, 8, 9).

Basically, when you don’t take in enough calories and key nutrients, your body will prioritize the health of your heart, brain, and other organs over hair growth.

Summary:

Hair loss may occur as a result of inadequate intake of calories, protein, and certain vitamins and minerals.

3. Constant Hunger

Being hungry all the time is one of the more obvious signs that you’re not eating enough food.

Studies confirm that appetite and food cravings increase in response to drastic calorie restriction due to changes in levels of hormones that control hunger and fullness (10, 11, 12, 13).

One three-month study followed mice that were fed a diet containing 40% fewer calories than usual.

It found that their levels of appetite-suppressing hormones leptin and IGF-1 decreased and hunger signals increased significantly (10).

In humans, calorie restriction may cause hunger and food cravings in both moderate-weight and overweight individuals.

In a study of 58 adults, consuming a 40%-calorie-restricted diet increased hunger levels by about 18% (11).

What’s more, low calorie intake has been shown to increase the production of cortisol, a stress hormone that has been linked to hunger and increased belly fat (14, 15).

Essentially, if your calorie intake drops too much, your body will send signals that drive you to eat in order to avoid potential starvation.

Summary:

Undereating can cause hormonal shifts that increase hunger in order to compensate for inadequate calorie and nutrient intake.

4. Problems Trying to Get Pregnant

Undereating may interfere with a woman’s ability to become pregnant.

The hypothalamus and pituitary gland located in your brain work together to maintain hormonal balance, including reproductive health.

The hypothalamus receives signals from your body that let it know when hormone levels need to be adjusted.

Based on the signals it receives, the hypothalamus produces hormones that either stimulate or inhibit the production of estrogen, progesterone, and other hormones by your pituitary gland.

Research has shown that this complex system is highly sensitive to changes in calorie intake and weight (13).

When your calorie intake or body fat percentage drops too low, signals may become impaired, leading to changes in the number of hormones released.

Without the proper balance of reproductive hormones, pregnancy cannot take place. The first sign of this is hypothalamic amenorrhea, or having no menstrual period for six months or longer (15).

In an older study, when 36 underweight women with amenorrhea or infertility related to calorie restriction increased their calorie intake and achieved ideal body weight, 90% began menstruating and 73% became pregnant (17).

If you are trying to conceive, make sure to consume a well-balanced, adequate-calorie diet in order to ensure proper hormonal function and healthy pregnancy.

Summary:

Consuming too few calories can disrupt reproductive hormone signals, leading to difficulty getting pregnant.

5. Sleep Issues

Sleep deprivation has been found to lead to insulin resistance and weight gain in dozens of studies (18).

In addition, while overeating may cause sleeping difficulty, it appears that strict dieting can lead to sleep problems as well.

Animal and human research has shown that starvation-level calorie restriction leads to sleep interruptions and a reduction in slow-wave sleep, also known as deep sleep (19).

In one study of 381 college students, restrictive diets and other eating problems were linked to poor sleep quality and low mood (20).

In another small study of 9 young women, four weeks of dieting led to greater difficulty falling asleep and a decrease in the amount of time spent in deep sleep (21).

Feeling as though you are too hungry to fall asleep or waking up hungry are major signs that you’re not getting enough to eat.

Summary:

Undereating has been linked to poor quality sleep, including taking longer to fall asleep and spending less time in deep sleep.

6. Irritability

If little things have begun to set you off, it could be related to not eating enough.

Indeed, irritability was one of several issues experienced by young men who underwent calorie restriction as part of the Minnesota Starvation Experiment during World War II (22).

These men developed moodiness and other symptoms while consuming an average of 1,800 calories per day, which was classified as “semi-starvation” for their own calorie needs. Your own needs may be lower, of course.

A more recent study of 413 college and high school students also found that irritability was associated with dieting and restrictive eating patterns (23).

To keep your mood on an even keel, don’t let your calories drop too low.

Summary:

Prolonged low calorie intake and restrictive eating patterns have been linked to irritability and moodiness.

7. Feeling Cold All the Time

If you constantly feel cold, not eating enough food could be the cause.

Your body needs to burn a certain number of calories in order to create heat and maintain a healthy, comfortable body temperature.

In fact, even mild calorie restriction has been shown to lower core body temperature.

In a six-year controlled study of 72 middle-aged adults, those who consumed an average of 1,769 calories daily had significantly lower body temperatures than the groups who consumed 2,300–2,900 calories, regardless of physical activity (24).

In a separate analysis of the same study, the calorie-restricted group experienced a decrease in T3 thyroid hormone levels, whereas the other groups did not. T3 is a hormone that helps maintain body temperature, among other functions (25).

In another study of 15 obese women, T3 levels decreased by as much as 66% during an eight-week period in which the women consumed only 400 calories per day (26).

Overall, the more severely you slash calories, the colder you’re likely to feel.

Summary:

Consuming too few calories can lead to a decrease in body temperature, which may be due in part to lower levels of T3 thyroid hormone.

8. Constipation

Infrequent bowel movements may be related to inadequate calorie intake.

This isn’t surprising, since consuming very little food will result in less waste in your digestive tract.

Constipation is typically described as having fewer than three bowel movements per week or having small, hard stools that are difficult to pass. This is very common in older people and can be worsened by poor diet (27).

One small study of 18 older adults found that constipation occurred most often in those who didn’t consume enough calories. This was true even if they got plenty of fiber, often considered the most important factor for proper bowel function (28).

Dieting and eating too little food may also cause constipation in younger people due to a slowed metabolic rate.

In a study of 301 college-aged women, the strictest dieters were most likely to have constipation and other digestive problems (29).

If you’re having problems with regularity, it’s important to take a look at the amount of food that you’re eating and evaluate whether you’re getting enough.

Summary:

Strict dieting and under-eating can lead to constipation, partly due to less waste product to form stool and slower movement of food through the digestive tract.

9. Anxiety

Although dieting itself may lead to moodiness, outright anxiety can occur in response to very low calorie intake.

In a large study of more than 2,500 Australian teens, 62% of those who were classified as “extreme dieters” reported high levels of depression and anxiety (30).

Anxiety has also been observed in people who are overweight and eat very low calorie diets.

In a controlled study of 67 people with obesity who ate either 400 or 800 calories per day for one to three months, roughly 20% of people in both groups reported increased anxiety (31).

To minimize anxiety while trying to lose weight, make sure you’re consuming enough calories and eating a healthy diet that includes plenty of fatty fish to ensure you’re getting omega-3 fatty acids, which may help reduce anxiety (32).

Summary:

Very low calorie intake may lead to moodiness, anxiety, and depression in teens and adults.

The Bottom Line

Although overeating increases the risk of developing health problems, under-eating can also be problematic.

This is especially true with severe or chronic calorie restriction. Instead, to lose weight sustainably, make sure to eat at least 1,200 calories per day.

Additionally, be on the lookout for these nine signs that you may need more food than you’re currently taking in.

9 Signs That You’re Not Eating Enough

Ever wonder if you’re eating enough? Listen to your body. There are usually physical signs, like constant hunger or irritability, of not eating enough.

Achieving and maintaining a moderate weight can be challenging, especially in a modern society where food is constantly available.

However, not eating enough calories can also be a concern, whether it’s due to intentional food restriction, decreased appetite, or other reasons.

In fact, under-eating on a regular basis can lead to a number of mental, physical, and emotional health issues. Here are nine signs that you’re not eating enough.

1. Low Energy Levels

Calories are units of energy your body uses to function.

When you don’t eat enough calories, you’re likely to feel tired most of the time.

The number of calories needed for these basic functions within a 24-hour period is referred to as your resting metabolic rate.

Most people have a resting metabolic rate higher than 1,000 calories per day. Adding physical activity can increase your daily needs by another 1,000 calories or more.

Although hormones also play a role in energy balance.

Generally, if you take in more calories than needed, you will store most of the excess as fat. If you take in fewer calories than needed, you will lose weight (1).

Restricting intake to fewer than 1,000 calories daily can slow down your metabolic rate and lead to fatigue since you’re not taking in enough calories to support the basic functions that keep you alive.

Eating too little has particularly been linked to low energy levels in older people, whose food intake may decrease due to reduced appetite (2).

Other studies on female athletes have found that fatigue may occur when calorie intake is too low to support a high level of physical activity. This seems to be most common in sports that emphasize thinness, like gymnastics and figure skating (3, 4).

Even light physical activity like walking or taking the stairs may cause you to tire easily if your calorie intake is well below your needs.

Summary:

Eating too few calories can lead to fatigue due to insufficient energy to exercise or perform movement beyond basic functions.

2. Hair Loss

Losing hair can be very distressing.

It’s expected to lose several strands of hair daily. However, if you’re noticing an increased amount of hair accumulating in your hairbrush or shower drain, it may be a sign that you’re not eating enough.

Many nutrients are needed to maintain routine, healthy hair growth.

Inadequate intake of calories, protein, biotin, iron, and other nutrients is a common cause of hair loss (5, 6, 7, 8, 9).

Basically, when you don’t take in enough calories and key nutrients, your body will prioritize the health of your heart, brain, and other organs over hair growth.

Summary:

Hair loss may occur as a result of inadequate intake of calories, protein, and certain vitamins and minerals.

3. Constant Hunger

Being hungry all the time is one of the more obvious signs that you’re not eating enough food.

Studies confirm that appetite and food cravings increase in response to drastic calorie restriction due to changes in levels of hormones that control hunger and fullness (10, 11, 12, 13).

One three-month study followed mice that were fed a diet containing 40% fewer calories than usual.

It found that their levels of appetite-suppressing hormones leptin and IGF-1 decreased and hunger signals increased significantly (10).

In humans, calorie restriction may cause hunger and food cravings in both moderate-weight and overweight individuals.

In a study of 58 adults, consuming a 40%-calorie-restricted diet increased hunger levels by about 18% (11).

What’s more, low calorie intake has been shown to increase the production of cortisol, a stress hormone that has been linked to hunger and increased belly fat (14, 15).

Essentially, if your calorie intake drops too much, your body will send signals that drive you to eat in order to avoid potential starvation.

Summary:

Undereating can cause hormonal shifts that increase hunger in order to compensate for inadequate calorie and nutrient intake.

4. Problems Trying to Get Pregnant

Undereating may interfere with a woman’s ability to become pregnant.

The hypothalamus and pituitary gland located in your brain work together to maintain hormonal balance, including reproductive health.

The hypothalamus receives signals from your body that let it know when hormone levels need to be adjusted.

Based on the signals it receives, the hypothalamus produces hormones that either stimulate or inhibit the production of estrogen, progesterone, and other hormones by your pituitary gland.

Research has shown that this complex system is highly sensitive to changes in calorie intake and weight (13).

When your calorie intake or body fat percentage drops too low, signals may become impaired, leading to changes in the number of hormones released.

Without the proper balance of reproductive hormones, pregnancy cannot take place. The first sign of this is hypothalamic amenorrhea, or having no menstrual period for six months or longer (15).

In an older study, when 36 underweight women with amenorrhea or infertility related to calorie restriction increased their calorie intake and achieved ideal body weight, 90% began menstruating and 73% became pregnant (17).

If you are trying to conceive, make sure to consume a well-balanced, adequate-calorie diet in order to ensure proper hormonal function and healthy pregnancy.

Summary:

Consuming too few calories can disrupt reproductive hormone signals, leading to difficulty getting pregnant.

5. Sleep Issues

Sleep deprivation has been found to lead to insulin resistance and weight gain in dozens of studies (18).

In addition, while overeating may cause sleeping difficulty, it appears that strict dieting can lead to sleep problems as well.

Animal and human research has shown that starvation-level calorie restriction leads to sleep interruptions and a reduction in slow-wave sleep, also known as deep sleep (19).

In one study of 381 college students, restrictive diets and other eating problems were linked to poor sleep quality and low mood (20).

In another small study of 9 young women, four weeks of dieting led to greater difficulty falling asleep and a decrease in the amount of time spent in deep sleep (21).

Feeling as though you are too hungry to fall asleep or waking up hungry are major signs that you’re not getting enough to eat.

Summary:

Undereating has been linked to poor quality sleep, including taking longer to fall asleep and spending less time in deep sleep.

6. Irritability

If little things have begun to set you off, it could be related to not eating enough.

Indeed, irritability was one of several issues experienced by young men who underwent calorie restriction as part of the Minnesota Starvation Experiment during World War II (22).

These men developed moodiness and other symptoms while consuming an average of 1,800 calories per day, which was classified as “semi-starvation” for their own calorie needs. Your own needs may be lower, of course.

A more recent study of 413 college and high school students also found that irritability was associated with dieting and restrictive eating patterns (23).

To keep your mood on an even keel, don’t let your calories drop too low.

Summary:

Prolonged low calorie intake and restrictive eating patterns have been linked to irritability and moodiness.

7. Feeling Cold All the Time

If you constantly feel cold, not eating enough food could be the cause.

Your body needs to burn a certain number of calories in order to create heat and maintain a healthy, comfortable body temperature.

In fact, even mild calorie restriction has been shown to lower core body temperature.

In a six-year controlled study of 72 middle-aged adults, those who consumed an average of 1,769 calories daily had significantly lower body temperatures than the groups who consumed 2,300–2,900 calories, regardless of physical activity (24).

In a separate analysis of the same study, the calorie-restricted group experienced a decrease in T3 thyroid hormone levels, whereas the other groups did not. T3 is a hormone that helps maintain body temperature, among other functions (25).

In another study of 15 obese women, T3 levels decreased by as much as 66% during an eight-week period in which the women consumed only 400 calories per day (26).

Overall, the more severely you slash calories, the colder you’re likely to feel.

Summary:

Consuming too few calories can lead to a decrease in body temperature, which may be due in part to lower levels of T3 thyroid hormone.

8. Constipation

Infrequent bowel movements may be related to inadequate calorie intake.

This isn’t surprising, since consuming very little food will result in less waste in your digestive tract.

Constipation is typically described as having fewer than three bowel movements per week or having small, hard stools that are difficult to pass. This is very common in older people and can be worsened by poor diet (27).

One small study of 18 older adults found that constipation occurred most often in those who didn’t consume enough calories. This was true even if they got plenty of fiber, often considered the most important factor for proper bowel function (28).

Dieting and eating too little food may also cause constipation in younger people due to a slowed metabolic rate.

In a study of 301 college-aged women, the strictest dieters were most likely to have constipation and other digestive problems (29).

If you’re having problems with regularity, it’s important to take a look at the amount of food that you’re eating and evaluate whether you’re getting enough.

Summary:

Strict dieting and under-eating can lead to constipation, partly due to less waste product to form stool and slower movement of food through the digestive tract.

9. Anxiety

Although dieting itself may lead to moodiness, outright anxiety can occur in response to very low calorie intake.

In a large study of more than 2,500 Australian teens, 62% of those who were classified as “extreme dieters” reported high levels of depression and anxiety (30).

Anxiety has also been observed in people who are overweight and eat very low calorie diets.

In a controlled study of 67 people with obesity who ate either 400 or 800 calories per day for one to three months, roughly 20% of people in both groups reported increased anxiety (31).

To minimize anxiety while trying to lose weight, make sure you’re consuming enough calories and eating a healthy diet that includes plenty of fatty fish to ensure you’re getting omega-3 fatty acids, which may help reduce anxiety (32).

Summary:

Very low calorie intake may lead to moodiness, anxiety, and depression in teens and adults.

The Bottom Line

Although overeating increases the risk of developing health problems, under-eating can also be problematic.

This is especially true with severe or chronic calorie restriction. Instead, to lose weight sustainably, make sure to eat at least 1,200 calories per day.

Additionally, be on the lookout for these nine signs that you may need more food than you’re currently taking in.

Why 1200 kcal per day is not about losing weight? – Losing weight with the calculation

Now at every step you can meet a trainer-nutritionist who will lose weight online by 20 kilograms in a month. People still believe in miracles and use the services of such specialists – they train around the clock and eat 1200 kcal. A month later, it turns out that everything is in place or, worse, health has gone instead of weight . ..

Why do you eat 1200 calories and do not lose weight?

1. Eat too little

You can find information on the Internet that 1200 is the required minimum number of calories. And if you eat this way, you will certainly lose weight. Therefore, those who want to lose weight, without thinking and without consulting with a specialist, begin to cut their diet.

This overlooks the most important thing – the calorie needs of each person are very individual. It is very important to correctly calculate the number of calories you need to lose weight for you! The correct calculation of the required daily calorie content takes into account gender, height, weight and lifestyle.

And these same 1200 kcal will suit you if you are a fragile girl 150 cm tall, weighing 40 kg and lie down all day.

What happens if you eat too little? The body will slow down the metabolism so that the energy received from food is enough for all the loads. And after leaving the diet, this will play a trick on you – you will gain more extra pounds than before the diet.

Therefore, if you fall for this trap, you should start to gradually remove the body from stress – daily increase the number of portions, rest more and take vitamins.

2. You count wrong

Surprisingly, people tend to underestimate the amount they eat. Do not rely on the notorious “eyeball” if you really have a goal to lose weight.

Take control of your food:

• eat mindfully, learn to distinguish hunger from appetite;
• Surround yourself with healthy snacks by keeping sugary snacks out of your eyes;
• do not forget about liquid calories: coffee with milk, soda, tea with sugar – you need to count everything;
• Simplify your calorie counting as much as possible – install the most convenient application and add food to it immediately after eating so as not to forget anything.

3. Eat unhealthy food

Ultimately, the result of losing weight is affected not only by the quantity of food, but also by its quality.

If you eat 500 kilocalories of green vegetables, you will get a dose of vitamins, fiber and energy.

And if 500 kilocalories of chocolate – the blood sugar level will provoke the release of insulin and in an hour you will feel wild hunger. This, in turn, will lead you to overeat! And if you do such a trick regularly, then to excess weight.

Therefore, even if you are not out of your acceptable calorie corridor, eat fewer foods containing fast carbohydrates. Try to eat more of the simple products that you have prepared – so you will be sure of the composition!

4. Reached a weight plateau

Sooner or later, everyone who loses weight faces this. You are doing everything right, and the weight is worth it. There is nothing wrong with the plateau – the body is used to the loads, and the metabolism has slowed down and adapted to the current level of nutrition. This can last from a day to a month.

Helps to get out of this state of the so-called buildup of metabolism – a planned increase and decrease in the caloric content of the diet (chit meal and fasting days).

The main thing at the same time is not to give up, be patient and stubbornly go further towards your goal.

5. Little rest

It is very easy to put the body into a state of stress – you just need to stop getting enough sleep. Scientists have long proven that lack of sleep leads to weight gain and provokes uncontrolled hunger. After all, it is during sleep that hormone 9 is produced.0065 leptin which suppresses appetite. At the same time, with a lack of sleep, the hormone ghrelin enters the arena, which provokes hunger.

That is why it is very important to get enough sleep and rest, without this it will be extremely difficult to lose weight.

Thus, you should not trust nutritionists who give everyone the same thoughtless recommendations for the sake of a quick result. In matters of weight loss, weight loss should be synonymous with health, and not vice versa!

Author: @ogogomama (specially for Calorizator. ru)
Copying this article in whole or in part is prohibited.

Calories, low calories, low calorie diet

The rule “if you want to lose weight, eat fewer calories than you expend” works flawlessly. Having achieved results, we usually return to the previous diet. But what happens if you reduce calorie intake not only for the period of weight loss, but for a longer period of time? And here scientists have something to surprise us with.

Health

In the 1930s, American researchers conducted an experiment on white rats, cutting their diet by a third. No, the rodents were not starving: their diet was balanced, they just ate 30% less than usual. As a result, the rats got sick less often and lived longer than their well-nourished relatives. It is also interesting that, in old age, dieting rats remained cheerful – and this despite modest portions (but rather thanks to them).

This winter, the authoritative journal Nature published the results of a study conducted since the end of 1980s. Scientists at the National Institute for Research on Aging (USA) tried to determine how a low-calorie diet would affect rhesus monkeys. With these primates, humans have a lot in common, up to diseases and age-related changes.

The group of macaques whose diet was cut was healthier than the group whose diet was not changed. Interestingly, the macaques, who spent their whole lives on a low-calorie diet, did not have a single case of oncology and diabetes.

The researchers concluded that a low-calorie diet slows down metabolism, significantly delaying age-related changes, illness, and lethargy.

Youth

Let’s go back to rhesus monkeys and their diet. According to the results of a 20-year study by the University of Wisconsin (USA), published in 2009, those primates who adhered to a low-calorie diet were not only healthier and more vigorous than their relatives, they also looked younger. Their hair did not turn gray longer, their backs did not stoop, and their bones were stronger.

Curiously, older macaques who had been dieting all their lives had more gray matter in their brains.

The thing is that reducing calories in the diet reduces the amount of free radicals in the body and thus slows down the aging process.

Sex, mood and sleep

It is generally accepted that people who are on a diet are always angry and dissatisfied with everything. It has been scientifically proven that this is not the case.

Scientists at the Pennington Biomedical Research Center (USA) gathered a group of 200 men and women aged 20-50, of normal build or overweight. Each participant in the experiment reduced their daily calorie intake by 25%. Or at least tried: on average, the calories in each diet were reduced by 11.9%. Two years later, the researchers recorded interesting changes.

All the test subjects noted that since the start of the diet, their mood improved, their intimate life became more regular, and their sleep became calmer.

“The study showed that with a 12% reduction in calorie intake, weight is reduced by an average of 10%, this, in turn, leads to positive changes in other areas: good mood, frequent sex, healthy sleep,” summed up summary Corby Martin, professor at the Pennington Biomedical Research Center.

Additional benefit. Eating too much damages… your hearing. By eating in moderation and not overeating, you will maintain excellent hearing. After all, ears are needed in order to hear well, right?

Attention! The low-calorie diet of the participants in all the experiments mentioned was balanced. The subjects received additional vitamins that did not come from food. Therefore, trying to repeat this at home, be careful. A sharp and complete rejection of the usual food is unlikely to lead to a healthy old age and good appearance.

Dangers

Experts warn that if you eat less than 1,200 kcal per day, you may encounter the following problems:

• weakness;
• dizziness;
• chills;
• irregular cycle;
• kidney stones;
• gout;
• sudden death (of course, this is in exceptional cases and with extreme reduction in calories, but this development is also possible, remember this).

In addition, the energy imbalance that follows calorie reduction can be one of the causes of depletion of calcium from the bones. And this is fraught with osteochondrosis. Therefore, having decided to reduce your diet, do it gradually, with feeling, properly, with arrangement. How exactly – we will tell you.

10 life hacks on how to reduce calories

1. Eat from a small dish – a 25 cm plate instead of a 30 cm one will save you from 100 kcal from each meal.
2. Season dishes with olive oil – it speeds up the metabolism.
3. But with other dressings – sauces, mayonnaise – be careful: they are usually many times heavier than the dish itself (the calorie content of the Caesar salad and the cheeseburger are the same).
4. Do not watch TV and series while eating, so you will eat 300 calories less.
5. Get enough sleep: fatigue is among the main causes of overeating.
6. Dine less often in large companies: a person eats less when alone.