The Dangers of Going Too Hard on Dieting—And How to Actually Keep Your Body (and Sanity) Happy

Ever think about cutting wayyyy back on calories or jumping into fasting to speed up your health goals? Hold up! While eating less can definitely help with fat loss and support healthier aging, swinging the pendulum too far into “rabbit food and air” territory can really backfire. Let’s talk about the not-so-glam side of extreme restriction (and why you should aim for balance, not punishment).

When Cutting Back Goes Too Far…

Going super low on calories—think slashing 40% or more from what your body actually needs—doesn’t just leave you hangry. Over time, it can mess with your immune system, slow down healing, up your chances of getting hurt (yep, clumsy-bones syndrome), zap your brainpower, and make bones as brittle as a fortune cookie. Your body basically has to start making “choose your own adventure” decisions about what to fix first—and you don’t get to pick what gets dropped from the list!

Other fun (read: not fun) side effects? You might see a dip in your hormones, feel super sluggish, get hit with low moods or even set yourself up for disordered eating. For anyone training hard or trying to stay active, slashing calories means slower recovery and higher injury risk. And for the over-40 crew, anyone post-injury, or if you’re navigating menopause? These risks crank up even higher.

Fasting: Not Always the Shortcut It’s Cracked Up to Be

Intermittent fasting is trendy, but it’s not all Instagram highlight reels. It can cause headaches, brain fog, crankiness, and—surprise!—digestive drama (think constipation and unpredictable bathroom adventures). Many people end up bingeing after a fast, kicking off that classic “restrict-overeat” cycle.

Older adults especially need to watch out, as fasting can strip away muscle and immune support—and you don’t want to lose the good stuff!

Where Eating Less Can Actually Help (Without Making You Miserable)

Good news: you don’t have to eat like a linebacker to be healthy! Some calorie reduction, when paired with enough protein, vitamins, and downtime, can absolutely help with weight loss and keeping your metabolism happy. The secret sauce? Don’t drop calories too low (“ultra-low” is under 1,200/day and honestly—supervised only, please!). If you’re tired, super edgy, or feeling run-down? Your body’s waving a little white flag asking for more fuel.

A Better Way to Lose Fat and Feel Great

• Fill your plate with real, nutrient-dense foods—think protein, healthy fats, essential minerals, and plenty of color
• Pair any calorie cut with strength training (your bones and muscles will thank you!)
• Make rest days sacred—your body needs repair time too
• Listen to your body: being tired, sick, or grouchy means it’s time to pivot (no heroics necessary)
• And when in doubt, consistency beats “quick fix suffering” every single time

Ready for a smarter, happier path to feeling your best?

Book a consult with me! We’ll find your perfect balance for healthy calorie intake, smart weight management, and real longevity—without extreme measures or endless hangry days. Let’s help you build a strong, energized body that lasts for life! 💪✨

(Message me to get started—you’ll be glad you did!)