What should women do to lose weight and hair loss

Female weight loss and hair loss can be improved by adjusting diet, supplementing nutrition, reducing dieting intensity, exercising reasonably, and using medication. Weight loss and hair loss are usually caused by protein deficiency, rapid weight loss, psychological stress, endocrine disorders, malnutrition, and other reasons.

1. Adjusting diet

During weight loss, excessive dieting may lead to insufficient protein intake, affecting the normal growth cycle of hair follicles. It is necessary to ensure a moderate intake of high-quality protein daily, such as eggs, fish, soy products, etc., while increasing iron rich foods such as animal liver and spinach to help prevent iron deficiency anemia. To avoid complete withdrawal of carbohydrates, low glycemic index staple foods such as brown rice and oats can be used instead of refined rice and flour.

2. Supplementing nutrition

Zinc and B vitamins deficiency can directly affect keratin synthesis. Zinc can be supplemented by consuming oysters and beef, and B vitamins can be supplemented by consuming whole grains and dark vegetables. When necessary, use vitamin supplements such as multi-element tablets under the guidance of a doctor, but it is not recommended to take large doses on your own for a long time.

3. Reduce the intensity of dieting

A short-term weight loss of more than 5% may trigger resting phase hair loss. It is recommended to control the weight loss rate at 2-3 kilograms per month and adopt a high protein, low-carbon diet instead of extreme dieting. When a large amount of hair loss occurs, calorie restriction should be stopped immediately and the daily intake of 1200 kcal or more should be restored.

4. Reasonable Exercise

Excessive aerobic exercise may worsen hair loss. It is recommended to control aerobic exercise time within 40 minutes and combine resistance training to maintain muscle mass. Timely supplement protein containing branched chain amino acids after exercise to avoid the continuous increase of cortisol levels affecting hair follicle health.

5. If hair loss persists for more than 3 months, medication intervention may be necessary. Minoxidil tincture can dilate scalp blood vessels and promote hair follicle growth, while spironolactone tablets can resist androgens and improve hormone induced hair loss. Medication should be taken according to the doctor's advice, and avoid using it together with weight loss drugs to increase liver and kidney burden.

During weight loss, it is recommended to regularly monitor hair quality. If the daily hair loss exceeds 100 strands or there is obvious receding hairline, seek medical attention promptly. Maintain a regular daily routine combined with moderate exercise, avoid staying up late and feeling emotionally tense, keep the water temperature below 40 degrees Celsius when washing hair, and reduce chemical treatments such as dyeing and perming. By gradually reducing weight and combining it with a 3-6 month recovery period for hair growth, most hair loss caused by weight loss can be improved.