#Body & Fitness
Losing weight quickly can be dangerous to your health
Whether it’s due to a crash diet, serious illness, or some other reason, if you lose weight quickly, you have to reckon with numerous side effects. Some of them are quite dangerous. Find out more about the risks of rapid weight loss and how to lose weight healthily in this article.
What does rapid weight loss mean?
Health professionals refer to rapid weight loss when the weekly weight loss exceeds 500 grams. It could be difficult to understand for people who want to lose weight, as they want to see results as quickly as possible. However, losing too much weight too quickly can be unsafe for your health, leading to unpleasant consequences like muscle loss or nutritional deficiencies. Studies show that one in three people who eat less than three grams of fat per day are at high risk to develop gallstones. Wise calorie intake reduction and not relying on starvation diets is necessary for weight loss success and to avoid the dreaded yo-yo effect.
6 dangerous consequences of losing weight too quickly
1. Decrease in muscle mass
Weight loss does not necessarily mean fat loss. Losing weight can cause a loss of water and muscle. The goal of a healthy weight loss is the reduction of fat.
2. Changes in metabolism
Metabolic activity has a significant impact on weight loss. An active metabolism means more calories burned and more food converted into energy. A sudden and drastic reduction in calorie intake can slow down your metabolism by around 23%. Eventually, this provokes weight gain reversing the dietary effect.
3. Insufficient nutrient supply
Skipping meals means risking a deficiency of nutrient intake. Undersupply of essential nutrients leads to symptoms such as anemia, fatigue, weak bones, exposure to infections, and even hair loss.
A fast weight loss is often due to a significant loss of water. Some diets can generate dehydration and can drive to:
- General sense of illness
- Fatigue or fainting
- In the long-term: Kidney stones and limited kidney function
5. Tiredness and fatigue
Fatigue can limit the general quality of life, but mainly it lowers performance. An extreme calorie deficit prevents the organism from functioning normally, and it can lead to fatigue complemented by sensitivity to cold, irritability, dizziness, constipation, and muscle cramps. Dieting will then be interrupted to get rid of the weariness and, in lack of consistency, the lost kilos are gained back.
6. Electrolyte imbalance
The body constantly adapts to changes to function. However, every change can be stressful for the body and affect the electrolyte balance. Electrolytes are essential to contract and relax muscles and regulate the heartbeat. An electrolyte deficiency can lead to serious issues such as organ damage and irregularities in the cardiovascular system.
The 5 best tips for a healthy weight loss
Losing weight can be good for many reasons. In some cases, it can even be necessary to minimise health risks for overweight people. Independently from the case, one must keep in mind that rapid weight loss can have drastic side effects. If you want to lose weight healthily, you should plan on losing a maximum of 500 grams per week. Here are some tips for a controlled weight loss:
1. Increase protein and fiber
Proteins can boost your metabolism, which optimises the weight loss effect. At the same time, they keep you full for longer without inducing muscle mass loss. Soluble dietary fibers are equally important in a successful diet: They prevent cravings and minimise cholesterol. Additionally, they optimise digestion.
2. Avoid processed carbohydrates
Processed carbohydrates are counterproductive to healthy weight loss. To maximise your success, you should eliminate them from your diet as much as possible. But not all carbs are bad: Complex carbohydrates as whole-grain products should be part of your nutrition and help to eat less as they provide a prolonged sense of fullness as the body needs more time for their digestion.
3. Eat slowly
Identify the satiation point when dieting can be a turnover in your dietary habits. We often exceed in eating because we often ingest food too fast. Eating slowly by chew each bite carefully will help you understand when the feeling of satiety kicks in, consuming a smaller amount of food in a mindful way.
4. Get enough sleep
Sleep disorders can promote impulsive cravings. They also can disrupt healthy blood sugar levels, slowing down the weight loss process.
Cardio and weight training are the most helpful excercises for weight loss in the long run. It is important not to train too much if you desire to maintain your existing mass or build up an aesthetic one without gaining extra muscles.
The greatest tool in weight loss is patience! Only with time and effort your results will be optimal and safe.
Your Humanoo Team