Will dieting lead to weight loss

Dieting for weight loss can lead to short-term weight loss, but in the long run, it may cause metabolic disorders and health risks. Scientific weight loss requires a combination of dietary adjustments, exercise interventions, behavioral management, balanced nutrition, and optimized sleep.

1. Short term effect:

Reducing calorie intake in the early stages can lead to weight loss, mainly losing water and muscle. Extreme dieting may reduce basal metabolic rate by 15% -30%, and the body's weight loss efficiency may actually decrease after entering energy-saving mode.

2. Metabolic damage:

Continuous calorie deficit can trigger adaptive thermogenic response, and thyroid hormone levels may decrease by 20% -40%. accompanied by symptoms of low metabolism such as chills and hair loss, it is easy to experience a retaliatory rebound after resuming diet.

3. Nutritional deficiency:

Long term dietary restriction may lead to a decrease of more than 30% in ferritin levels, causing iron deficiency anemia; The deficiency rate of vitamin D can reach 60%, affecting bone health and immune function.

4. psychological impact:

Strict eaters have a 3-5 fold increased risk of binge eating behavior, with about 40% developing into appetite disorders. Imbalance of neurotransmitters in the brain may lead to low mood and cognitive decline.

5. Alternative solution:

Adopting a high protein diet can increase the food heat effect by 15%, and combined with resistance training can increase muscle mass by 2-3 kilograms. A daily calorie deficit of 500 calories combined with exercise is the most sustainable weight loss strategy.

It is recommended to adopt a Mediterranean diet pattern, with a daily intake of no less than 1200 calories, ensuring that high-quality protein accounts for more than 30%. 150 minutes of moderate intensity exercise per week, combined with 8 hours of sleep, can optimize leptin secretion. Regular monitoring of body fat rate is more meaningful than simply focusing on weight. Every 1% reduction in body fat can reduce the risk of type 2 diabetes by 5%. When menstrual disorders or persistent fatigue occur, timely medical attention should be sought to assess nutritional status.