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Dieting

Dieting | Healthier Me Today

Dieting has many mixed feelings that go along with it. For some, it is a healthy way to shed a few pounds, but for others, it can cause serious health issues. Many people become so focused on the result that they will compromise their overall health to achieve it.

There is no shortage of diets out there, and people often only care about whether or not it is effective in a short amount of time. Losing weight is a marathon, not a race. If you shed the pounds quickly, it is very likely they will be gained back even quicker than when they were lost. 

This is why it is essential to understand that losing weight comes from healthy long-term lifestyle changes and having patience with your body. Unfortunately, it has become more cosmetic to be slim than benefit your well-being. 

Risks of Losing Weight Quickly 

Several factors affect you negatively when losing weight rapidly. You can stop menstruating, develop insomnia, depression, and much more. When it comes to losing weight in a short period, there is most likely an unhealthy contributor to it. Some these include;

Very Low-Calorie Diets (VLCDs) 

Even though medically supervised, this diet can be harmful if continued for an extended period. However, the majority of what has been learned about rapid weight loss comes from those who follow this diet.

Starvation Diet 

Replacing food sources with detoxifying cleanses and liquids is not healthy, especially in the long run. These diets will make you lose weight very fast but will have you gain the weight back once you start eating normally again, even with healthy food options.

Diet Pills and Supplements

This is a ubiquitous method to aid in weight loss. There is an abundance of different pills and supplements which promise to help you lose weight fast. However, often they are filled with unhealthy components and can stop the absorption of nutrients. 

Devices, Magic Spells and Creams

These make false promises to help lose weight without diet or exercising resulting in one not following a healthy diet or working out. In turn, this will only increase weight gain as this method does nothing to aid in the loss of unwanted weight. 

Rapid weight loss can make you feel exhausted and impact normal functions of the body. However, there is always a better and safer way to lose unwanted weight, which will provide overall advantages for your health. 

How to Lose Weight in a Healthy Manner

As many crash diets and unethical methods, there are for losing weight. However, there are just as many healthy options. Following through with treating your body right and having nutritious meals accompanied by moderate exercise will help you effectively lose weight and will also aid in keeping the weight off. 

Here are a few healthy changes and methods you can use to lose weight the right way for your overall well being;

  • Avoid processed foods
  • Drink plenty of water
  • Add more protein to your diet
  • Limit sugar intake
  • Eat whole foods
  • To limit temptation try finising healthy snack alternatices
  • Avoid liquid calories such as carbonated drinks, fruit juices, energy drinks, chocolate milk, etc.
  • Limit intake of refined carbs
  • Increase your intake of fruits and vegetables
  • Use smaller plates to ensure smaller portions and avoid overeating
  • Eat slower
  • Add eggs to your diet as they are a great and healthy protein source
  • Adding spices rich in capsaicin (chili peppers and jalapenos) will help boost your metabolism 
  • Take probiotics
  • Get sufficient sleep 
  • Eat more fiber
  • Moderate cardio 
  • Resistance exercises

Side Effects of Weight Loss

As mentioned above, there are many adverse outcomes from rapid weight loss. So let’s dive deeper into these side effects;

  • Sagging skin – this is the result of quick weight loss. The body was not given sufficient time to tighten the skin while losing weight. Resulting in loose, hanging skin that will sometimes need surgery to be removed.
  • Stretch marks – Although primarily cosmetic, Stretch marks are still damaged to the skin that is extremely difficult to get rid of.
  • No more menstruation – due to your body thinking that it is being starved hormonally, your period will likely stop. This will cause problems with reproduction, and there will be extreme difficulty with conception. 
  • Feel colder – your body lowers your metabolic rate when losing weight to reserve energy. As it tries to ration the energy that’s left, there won’t be enough calories to be able to keep you warm. 
  • Relationship – when someone is desperate to lose weight and are in a couple, there is often pressure put on that person to partake in the lifestyle changes. This can cause arguments and disagreements, which will ultimately strain the relationship. 
  • Depression – people will think that they will be happy once they have shed the unwanted pounds. This is not always the case. Being dissatisfied with the results can send anyone into a depressive state. There is sometimes a lot of hope put into the fact that once the weight is gone that other problems will melt away, too, but this is not the case. 
  • Change in taste – it is common for changes in your taste perceptions once dieting and having sudden weight loss. Interest in food and flavors is hormonal. These change, sometimes drastically, with rapid weight loss. 

Mental Health 

Losing weight can be beneficial for one’s mental state positively. However, if it is done incorrectly or in vain, then it can have the opposite effect. 

A study shows that 55% of people who lose excessive weight in a short amount of time have a higher risk of developing depression. 

Just as rapid weight loss has an impact on the body, it is the same for the brain. Drops in hormone levels and putting large amounts of strain and pressure on the body will negatively affect one’s mental state. 


FAQ

  1. Which fats should you cut down on? Saturated fats. Often found in processed foods, try opting for more natural alternatives.
  2. Does drinking water before meals help you lose weight? Yes, drinking water before eating a meal can help you fill up quicker, resulting in no overeating.
  3. How long does it take to feel full after eating? It takes 15-20 minutes, so once you feel that you are beginning to feel full, wait at least 15 minutes before continuing to eat.

Healthier Me Today is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Never ignore professional medical advice in seeking treatment. Always consult with your healthcare professional. Stay healthy!

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