Signs that your calories are too low.

By John Pierson, Personal Trainer at The Workout Network – City of London (Bank)

Too Long Didn't Read

Trying to lose weight? Be careful not to drop your calories too low. Here’s what to look out for:

1. Rapid Weight Loss: Losing more than 1% of your body weight per week is likely not sustainable, and it's definitely not all fat.

2. Performance Drop in the Gym: Struggling to lift what you managed last week? You’re probably under-fuelled.

3. No Energy for Everyday Stuff: Can’t even be bothered to change the TV channel? Your body's slowing down to conserve energy.
   

If you’re based in Bank or the City of London, and want to lose weight the smart way, come chat to us at The Workout Network.

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Let’s talk about something that gets overlooked far too often: eating too little when you're trying to lose weight.

Now, yes you need to be in a calorie deficit to lose body fat. That’s a fact. But there’s a big difference between a sensible deficit and crash-dieting your way into exhaustion. As a personal trainer in the City of London, I’ve seen it time and time again, especially with busy professionals around Bank who want fast results and end up hitting a wall.

Here are 3 signs your calories might be too low:

1. You’re Losing Weight Too Quickly

Seeing the scales drop might feel like a win, but if the weight’s flying off faster than 1% of your body weight per week, chances are you’ve gone a bit too hard.

Rapid weight loss often isn’t fat loss; it's water, muscle, or your body just reacting to stress and lack of food. It usually comes from hyper-restrictive diets that just aren’t sustainable. And let’s face it, if you’re starving all the time, it’s not a lifestyle, it’s a countdown to burnout.

We want to build habits that lead to long-term fat loss, not just a short lived drop on the scales.

2. Your Performance Has Dropped

Last week, you were squatting 100kg like a champ. This week, you’re struggling to get the bar off the rack. That’s not just a bad session that’s your body telling you it’s under fuelled.

If you’re not eating enough, your training takes a hit. No energy means no intensity, no strength, and no gains. And when your workouts suffer, progress stalls – both in the gym and on the scales. It’s a vicious cycle.

3. You Can’t Be Bothered to Do Anything

When simple tasks like getting up to change the channel feel like climbing Everest, it’s a problem.

Non-exercise activity thermogenesis (NEAT) – think walking, fidgeting, and moving about is a huge factor in sustainable fat loss. When your calories are too low, that natural movement tanks. You turn into a slug on the sofa watching Loose Women, wondering why your fat loss has plateaued.

Spoiler: it’s probably because you’ve stopped moving without realising it.

So, What’s the Solution?

You do need a calorie deficit to lose weight. But you don’t need to suffer for it.

The real key is to eat enough to fuel your day, lift heavy, move more, and still stay in a manageable deficit. Build a system you can actually stick to.

At The Workout Network, based right here in Bank, we help clients across the City of London find that balance. There are no crash diets or extremes—just real, sustainable results with proper support.