The hazards of dieting for weight loss

Dieting to lose weight may lead to malnutrition, metabolic disorders, weakened immunity, impaired gastrointestinal function, and psychological problems. Dieting to lose weight mainly achieves weight loss by reducing calorie intake, but long-term excessive dieting may cause various damages to the body.

1. Malnutrition:

Excessive dieting can lead to insufficient intake of nutrients such as protein, vitamins, and minerals, affecting normal physiological functions of the body. Protein deficiency may lead to muscle loss and weakened immunity; Vitamin deficiency may cause symptoms such as dry skin, hair loss, and oral ulcers; Mineral deficiency may lead to electrolyte imbalance, anemia, osteoporosis and other problems. Insufficient fat intake may also affect the absorption of fat soluble vitamins.

2. Metabolic disorders:

Long term dieting can cause the body to enter a state of hunger, reducing the basal metabolic rate to save energy expenditure. This adaptive change can lead to a weakened or even stagnant weight loss effect, and it is easy for weight to rebound after returning to a normal diet. At the same time, it may lead to thyroid dysfunction, blood sugar fluctuations, endocrine disorders, and other issues.

3. Decreased immunity:

Malnutrition can weaken the function of the immune system, making the body more susceptible to viral and bacterial infections. The main symptoms include recurrent colds, slow wound healing, and easy fatigue. Severe cases may increase the risk of infection of infectious diseases such as tuberculosis.

4. Impairment of gastrointestinal function:

Long term irregular diet may lead to abnormal gastrointestinal motility, causing symptoms such as functional dyspepsia and disrupted gastric acid secretion. Severe cases may develop organic diseases such as gastritis and gastric ulcers. Imbalance of gut microbiota may also lead to discomfort such as constipation or diarrhea.

5. Psychological problems:

Excessive restriction of diet may lead to psychological symptoms such as anxiety, depression, and emotional instability. Some individuals may develop eating disorders, such as anorexia nervosa or binge eating disorder. Prejudice and compulsive behavior towards food may also affect social functioning and quality of life.

Healthy weight loss should be achieved through a balanced diet and moderate exercise. It is recommended that daily calorie intake should not be lower than the basal metabolic requirements, ensuring a balanced intake of the three major nutrients of protein, carbohydrates, and fat. Increase the proportion of vegetables, fruits, whole grains, high-quality protein and other foods, and reduce the intake of refined sugar and saturated fat. Doing 150 minutes of moderate intensity aerobic exercise per week, combined with strength training, can help maintain muscle mass. It is safer to control the weight loss rate at 0.5-1 kilogram per week. If there is obvious physical discomfort or excessive attention to weight, professional physicians or nutritionists should be sought for guidance in a timely manner.