The Effects of Hunger on the Body

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Some 37 million Americans are facing hunger today, says Feeding America. Though hunger is not always apparent, the effects on the mind and body can be devastating.

Worrying about where your next meal will come from or the inability to feed your loved ones can adversely affect your mental health.

And concentrating in school or at work can prove difficult when you’re hungry. Roaring stomachs can cause crankiness and aggression, which can impact your everyday life, too.

Additionally, skipping meals has been associated with chronic diseases, such as high blood pressure, heart disease and diabetes.

Healthy Eating Plan

A healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan also will lower your risk for heart disease and other health conditions.

A healthy eating plan:

Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products

Includes lean meats, poultry, fish, beans, eggs, and nuts

Limits saturated and trans fats, sodium, and added sugars

Controls portion sizes

Calories

To lose weight, most people need to reduce the number of calories they get from food and beverages (energy IN) and increase their physical activity (energy OUT).

For a weight loss of 1–1 ½ pounds per week, daily intake should be reduced by 500 to 750 calories. In general:

Eating plans that contain 1,200–1,500 calories each day will help most women lose weight safely.

Eating plans that contain 1,500–1,800 calories each day are suitable for men and for women who weigh more or who exercise regularly.

Very low-calorie diets of fewer than 800 calories per day should not be used unless you are being monitored by your doctor.