Why Eating Too Little Can Work Against Your Health Goals |
When people want to lose weight, one of the first things they often do is eat less. |
When people want to lose weight, one of the first things they often do is eat less.
Sometimes that is exactly what is needed. But there is a big difference between creating a reasonable calorie deficit and simply trying to eat as little as possible.
For adults over 60, eating too little can create a different set of problems. You may lose weight on the scale, but you can also lose muscle, strength, energy, and important nutrients along the way.
The goal should not be to eat the least amount of food possible. It should be to eat the right amount of nutritious food to support the body you want to keep.
When you lose weight, your body does not automatically pull every pound from body fat. Lean tissue can be lost too.
In a one-year randomized trial involving adults age 65 and older with obesity, the group using diet alone lost about 10% of its body weight—but also lost roughly 5% of its lean body mass. Participants who combined diet and exercise lost a similar amount of weight while losing less lean mass and improving strength, balance, and walking ability. (PubMed) Review the study on weight loss and exercise in older adults.
That is an important distinction.
You do not want the scale going down while your ability to get out of a chair, climb stairs, or carry groceries is getting worse.
Protein becomes especially important as we age because it helps maintain and repair muscle. A 2023 review found that protein intake below the standard recommended amount of 0.8 grams per kilogram of body weight per day can worsen age-related declines in muscle size, quality, and function. The review also noted that higher protein intake may be particularly useful during periods of calorie restriction or resistance training. (PubMed) Review the protein and muscle research here.
If you are dramatically cutting calories, it can become much harder to get enough protein, fiber, vitamins, minerals, and healthy fats.
Your body needs fuel to move. If your calorie intake becomes extremely low, you may feel tired, weak, lightheaded, or less motivated to exercise. And if your workouts suffer, you lose one of the most important tools for protecting muscle during weight loss.
Older adults can already be vulnerable to low food intake because appetite may decrease with age. Research on the “anorexia of aging” has linked inadequate food intake with loss of muscle, poorer physical function, and other negative health outcomes. (PubMed) Review the research on appetite and aging.
Instead of asking: “How little can I eat today?” Ask: “How can I build meals that help me lose fat while keeping me strong?” A simple meal might include:
You do not need to eliminate bread, potatoes, fruit, rice, or every food you enjoy. You need a plan you can actually maintain.
A Better Approach
If weight loss is your goal, focus on these four things:
The goal is not just to become smaller. It is to lose excess body fat while keeping the muscle and strength you need to live your life. Eating less can help with weight loss. Eating too little can work against the bigger goal.
Need help figuring out how much you should be eating while still losing weight and staying strong? Call Coach Seth at 330-221-1547 and let’s build a plan that actually fits your life.
This article is for general education. If you have kidney disease, diabetes, unexplained weight loss, poor appetite, or another medical condition affecting your nutrition, speak with your healthcare provider or a registered dietitian before making major dietary changes.
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72 Comments
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I tried cutting calories way too low last year and felt miserable. Learned my lesson.
Wish more doctors talked about nutrition like this. Simple and clear.
This is what my trainer keeps telling me and now I know she’s right. Thanks!
Thanks for mentioning to check with a doctor first, especially for folks with health issues.
Calling a coach feels a bit much for me but the general advice here is solid. Thanks.
Honestly just seeing this makes me want to try strength training again.
I like that you said not to eliminate all foods I enjoy. Dieting always feels so strict to me.
Does walking count as strength training or do I need to hit the weights?
Good to see an article not just focused on the ‘number on the scale.’ Real talk.
I still enjoy my morning toast, nice to know I shouldn't cut that out. Balance is key.
Strength training twice a week seems manageable. Don’t have to live at the gym!
Honestly I care more about my balance than what the scale says at this point.
Appreciate the nudge to not just focus on the scale. Easy to forget that.
Anyone got good protein-rich meal ideas for picky eaters?
I struggled with appetite loss after 70. Never knew it had a name, 'anorexia of aging.' That hit me.
The part about appetite dropping with age is real. Some days I just forget to eat much.
Anyone got easy protein ideas that aren’t just chicken and eggs?
I get so confused by what’s ‘healthy’ these days. At least this is more straightforward than all the fads.
Appetite shrinking is real! I barely feel hungry now some days. Hard to get enough food in.
I've always been skeptical about low-carb diets for older adults. Glad to see carbs aren’t the villain here.
Not sure I agree about not cutting out rice. Works for me to go low carb.
So tired of seeing crash diets everywhere, this is much more reasonable.
Did anyone try combining diet and exercise like the study said? Wonder how hard it actually is.
But what if you have trouble getting enough protein? Any tips?
Strength training twice a week helped my knees so much. I was scared at first but it works!
I wish it was as easy as this makes it sound. Hard to cook healthy for one.
I’ve had better luck sticking with meal plans that feel normal, not starving myself. Agree with this!
My doctor keeps telling me to eat more protein too. Guess it’s not just me.
My dad started strength training last year and it really made a difference.
I lost 20 pounds last year by eating very little and now I can barely carry groceries. Didn’t realize that was why.
I always forget how important protein is as you get older.
Love that this talks about energy and not just the number on the scale.
That’s why diets never last! You need a plan you can actually keep up with. Took me years to learn.
Love the part about building meals instead of just eating less.
Coach Seth sounds like he knows his stuff. The four things list is great.
I’m skeptical about eating more protein. Doesn’t that hurt your kidneys?
I found walking with weights helped a ton with balance and muscle.
I’m skeptical about carbs being okay. Always heard you have to cut out bread to lose weight.
So true about energy dropping if I eat too little. Lessons learned!
“How can I build meals that help me lose fat while keeping me strong?” Love that line. Makes way more sense than starving.
Glad to hear we don’t have to give up bread completely. Thank you!
Is strength training really that important for people over 60?
crash diets never work for me. I end up hungry and cranky!
Losing weight but getting weaker is the exact opposite of what I want. Thanks for breaking it down!
That 4-step list at the end is actually helpful. Gonna save this for later.
Adding more protein has been huge for me. I feel better and not as tired.
Interesting about the “anorexia of aging”. I’ve seen that in my dad. Good info.
Can confirm, I started adding more chicken and beans, and I don’t feel dizzy after my walks anymore.
This is good advice, but strength training sounds intimidating at 70.
I dropped 40 lbs last year but lost a lot of strength too. Didn’t realize eating too little was part of it.
Simple advice but so true. Crash diets never worked for me anyway.
Find it tough to eat enough protein on fewer calories. Any easy high-protein meal ideas?
Coach Seth’s advice seems much more sensible than all these crash diets I see everywhere.
Glad someone finally says you don’t have to cut out potatoes and bread!
I wish someone told me about protein earlier. I lost weight but felt weaker.
Never thought about muscle loss. Makes sense why my strength training helps me feel better.
Always wondered why I felt so tired last time I tried to diet. Makes sense now.
I appreciate the reminder to keep meals balanced. I always cut carbs too fast.
Love the reminder that we shouldn’t skip carbs and can still eat potatoes!
Wish doctors would talk more about this instead of just telling people to drop pounds.
wish I knew this 5 years ago, lost weight but lost a lot of strength too.
I’ve been doing strength training twice a week like it says, and it really does help with energy.
Didn’t know protein was that important for older people. I’ll tell my dad to add some eggs to breakfast.
Coach Seth, do you have tips for people who have little appetite? My mom struggles with that.
Wish my mom would read this. She barely eats when she’s trying to lose weight and then she feels weak.
Glad I don’t have to give up potatoes! I always thought carbs were off limits.
Cutting too many calories made me so tired last time I tried. Didn’t realize I was probably losing muscle too.
I've lost weight by eating less before but always felt tired. Now I get why.
Really liked the simple meal idea with protein and veg. Makes it feel doable.
I'm glad someone mentioned protein! I never knew I should be eating more of it as I get older.
Super helpful tips. I never thought about muscle loss with dieting before.
I never thought about losing muscle when dieting. Good info.