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Dieting to lose weight may lead to malnutrition, gastrointestinal dysfunction, weakened immunity, endocrine disorders, and weight regain. Long term excessive dieting can damage health, and it is recommended to adopt scientific weight loss methods.

1. Malnutrition

Excessive restriction of calorie intake can lead to deficiencies in nutrients such as protein, vitamins, and minerals. Long term lack of high-quality protein may cause muscle loss, vitamin B deficiency can lead to angular inflammation, and iron deficiency may induce anemia. When carbohydrate intake is insufficient, the body may break down fat to produce ketone bodies, leading to an increased risk of ketoacidosis.

2. Gastrointestinal dysfunction

Long term starvation can weaken gastrointestinal motility, and abnormal gastric acid secretion may lead to chronic gastritis. After the balance of gut microbiota is disrupted, it may manifest as alternating constipation and diarrhea. Some strict food eaters may experience bile stasis, increasing the probability of gallstones.

3. Decreased immunity

Insufficient calorie and protein intake can directly affect immunoglobulin synthesis. The decrease in lymphocyte count makes the human body susceptible to viral and bacterial invasion, slowing down the healing process of wounds. The antibody production rate of vaccination under malnutrition will also significantly decrease.

4. Endocrine disorders

Women may experience menstrual cycle disorders or even amenorrhea, and a decrease in estrogen levels may accelerate osteoporosis. Abnormal secretion of thyroid hormones can lead to a further decrease in basal metabolic rate. Continuous increase in cortisol levels may lead to central obesity and blood glucose fluctuations.

5. Weight rebound

Extreme dieting can trigger the body's metabolic protection mechanism, and the basal metabolic rate can decrease by more than 20%. After returning to a normal diet, the body tends to accelerate fat storage, and most people will experience weight gain. Repeated dieting may form a vicious cycle, leading to more difficult to control obesity.

Scientific weight loss should ensure that the daily calorie deficit does not exceed 500 calories, and three meals should be reasonably matched with high-quality protein, whole grains, and fresh vegetables and fruits. Doing 150 minutes of moderate intensity aerobic exercise per week, combined with two resistance training sessions, can better maintain muscle mass. It is recommended to regularly monitor changes in body fat percentage and adjust the diet plan under the guidance of a nutritionist if necessary to avoid adopting extreme dieting methods on one's own.