Eating less? You might be missing more than you think
Whether it's a GLP-1 medication, stress, a busy season or a change in health, a smaller appetite is more common than most people realise. And when your appetite drops, your nutrient intake drops with it.
Eating less doesn't mean your body needs less
Eating less changes how much you take in. It doesn't change how much your body needs. Your muscles, bones, hair, skin and energy still depend on the same nutrients, and when intake falls for weeks or months, the gaps start to show.
The nutrients I see running low most often
Protein: protects your muscle, which matters even more when you're losing weight.
Iron and vitamin B12: for energy, focus and healthy hair.
Vitamin D, calcium and magnesium: for your bones, muscles and sleep.
Zinc: for skin repair and immunity.
Fibre and fluids: slower digestion often means constipation, and both help keep things moving.
What I recommend
Prioritise protein. Aim for protein at every meal. Many women do well on around 1.2 to 1.6 grams per kilo of body weight a day while losing weight. For a 70 kilo woman, that's roughly 85 to 110 grams. Your practitioner can tailor this to you.
Strength train. Two to three sessions a week help you hold on to muscle.
Eat small, nutrient-dense meals. Little and often works better than skipping meals and trying to catch up later.
Stay hydrated. Sip water through the day, and consider electrolytes if you're struggling to drink enough or feeling flat.
Check your bloods. Ask your GP for blood tests every few months, so you know where you stand rather than guessing.
Make every bite count
This isn't about eating perfectly. It's about making sure the smaller amount you can eat does more for you.
