How long does dieting and weight loss last without harming the body

The safe period for scientific dieting and weight loss is usually 3-6 months, and the specific duration is influenced by factors such as basal metabolic rate, body weight, nutritional balance, and exercise coordination. Short term extreme dieting may lead to health risks such as hypoglycemia and muscle loss. It is recommended to adopt a balanced diet with limited energy intake.

1. Metabolic protection:

The basal metabolic rate of the human body determines the safe duration of dieting. Women should not consume less than 1200 calories per day, and men should not consume less than 1500 calories per day. continuously below this threshold for more than 2 weeks can lead to a 15% -30% decrease in metabolic rate. Adopting a stepwise heat reduction method, reducing 200-300 kcal per week can avoid metabolic damage.

2. Weight difference: Obese individuals with BMI ≥ 28 can undergo a moderate diet for 6 months, while those with BMI 24-28 are recommended to control it within 3 months. When the initial body fat percentage exceeds 35%, a diet plan of losing 1% of body weight per week for the first 3 months is relatively safe, but it requires monitoring of the composition to prevent muscle loss.

3. Nutritional threshold:

Safe dieting requires a protein intake of 1.2-1.6 grams per kilogram of body weight and a daily dietary fiber intake of no less than 25 grams. Long term carbohydrate intake below 50 grams per day may trigger ketosis, which requires medical supervision if it persists for more than one month. Trace nutrient deficiency usually manifests after 4 weeks of dieting.

4. Exercise buffering:

Doing 150 minutes of low-intensity aerobic exercise per week can reduce the side effects of dieting. Strength training 2-3 times a week, with 8-10 sets of movements per session, can reduce the risk of muscle loss by 35% -50%. The dieting cycle of individuals who exercise can be extended by 1-2 months compared to those who sit for long periods of time.

5. Medical Alert:

If symptoms such as persistent dizziness, amenorrhea, and hair loss occur, dieting should be stopped immediately. Patients with diabetes who have dieted for more than 2 weeks need to adjust the hypoglycemic program. Individuals with a history of eating disorders are prohibited from continuing dieting for more than one month and are advised to adopt alternative options such as volumetric diets. During the implementation of dieting and weight loss, it is recommended to record daily diet logs and measure body composition weekly. Adopting a Mediterranean dietary pattern to ensure the intake of high-quality fats such as deep-sea fish and nuts. Fasting aerobic exercise in the morning can improve fat oxidation efficiency by 20% -40%, but it is necessary to avoid overeating after exercise. Long term weight management recommends establishing an elastic diet pattern of "80% healthy diet+20% free diet", combined with resistance training to maintain muscle mass. When a plateau period occurs, a 2-week dietary cycle can be used, with 5 days of moderate dieting and 2 days of normal diet to break metabolic adaptation. Any weight loss plan should be maintained for 1-2 months after 6 months, gradually adjusting to a balanced diet.