What are the hazards of dieting for girls to lose weight

Dieting to lose weight may cause harm to women's health, such as endocrine disorders, decreased metabolic rate, malnutrition, psychological problems, and rebound risk. The main reasons include insufficient calorie intake disrupting hormone balance, muscle loss reducing basal metabolism, lack of key nutrients, increased emotional stress, and the body activating self-protection mechanisms.

1. Endocrine disorders: Long term insufficient calorie intake can interfere with the function of the hypothalamic pituitary ovarian axis, leading to abnormal levels of estrogen, progesterone, and other hormones. Clinical manifestations include menstrual cycle disorders, reduced menstrual flow, and even amenorrhea. Some women may experience polycystic ovary syndrome like changes. The decrease in thyroid hormone T3 levels can also cause hypothyroidism symptoms such as chills and hair loss.

2. Decreased metabolic rate:

When the daily calorie intake is below 70% of the basal metabolic requirement, the body will break down muscles to provide energy, leading to the loss of lean body mass. For every kilogram of muscle loss, the basal metabolic rate decreases by about 50 calories. Even if the diet is restored after extreme dieting, the metabolic rate may remain low for 6-12 months, forming a "easy to gain weight but difficult to lose weight" constitution.

3. Malnutrition:

Strictly limiting staple foods can lead to vitamin B deficiency, causing angular inflammation and memory loss; Insufficient fat intake affects the absorption of fat soluble vitamins, leading to dry skin and night blindness; Protein deficiency leads to edema and weakened immunity. Dieting in adolescents may also affect bone development and increase the risk of osteoporosis.

4. Psychological problems:

When hungry, serotonin secretion decreases, and 60% of dieters may experience depression and anxiety. Some people develop anorexia nervosa or bulimia, manifested as extreme weight anxiety and emetic behavior. Research shows that women who continue to diet have a 4.7 times higher risk of developing eating disorders compared to the general population.

5. Weight rebound:

When the body fat percentage is below 22%, leptin levels sharply decrease, triggering overeating and energy storage mechanisms. About 85% of extreme fasting individuals regain their original weight within 3-5 years, with 40% experiencing the phenomenon of "losing weight and gaining weight". Repeated weight fluctuations may increase the risk of cardiovascular disease and diabetes.

It is recommended to adopt a balanced diet and moderate exercise to scientifically lose weight, with a daily calorie deficit controlled at 300-500 calories and a protein intake of 1.2-1.6 grams per kilogram of body weight. Resistance training should be conducted 2-3 times a week to maintain muscle mass. Eat more deep-sea fish and nuts to supplement unsaturated fatty acids, choose low GI staple foods to stabilize blood sugar, and consume sufficient dark vegetables to supplement vitamins and minerals. Develop the habit of keeping a diet diary, and consult a nutritionist to adjust the dietary structure instead of further dieting during the plateau period.