When we are talking about weight loss, everyone highlights the intrinsic nature of the whole process, i.e., putting the spotlight on the positives more than the negative weight loss side effects.
Going on a weight loss journey calls for a ton of motivation within itself, but grappling with the fact that some adverse side effects can make you feel less eager to work for your goal is even more taxing.
So, if you are about to begin this undeniably helpful journey, we find that it is mandatory to know deeply about these side effects of weight loss.
Having this information can aid in working better towards your goal, and more so, the reactions of the process will not catch you off guard.
What are the Effects of Losing Weight?
The journey of losing weight is different for every individual. The effects of losing weight can have a lot of influencing factors involved. It could be the diet you opt for or the rate at which you are losing weight.
Even though it is not definitive that you will have to face side effects of losing weight, it is still significant to be acquainted with a number of these.
Having this information can save you from figuring out why you are feeling a certain way or just losing all of your motivation in one go.
Being aware of these side effects can aid in knowing how to handle your journey and consulting a professional for further ease in your process. Without further delay, below is a list of side effects that individuals commonly face during weight loss:
Extremely low carbohydrate diets like keto diet require an intake of fewer calories. Therefore, they are approved for individuals that are mild to seriously obese.
This contributes to losing about 4 to 5 pounds of weight each week. Rapid weight loss reduces the capacity of the gallbladder to accumulate bile, which leads to a higher threat of gallstone development.
By losing weight relatively gradually, the probability of this negative impact may be minimized.
Diets for losing weight that prioritize a particular group of food or a single form of intake can lead to inadequate nutrients. For instance, a low carb diet that removes carbs would decrease your consumption of soluble fiber, vitamin C, antioxidants, along with several other fruit and vegetable vitamins.
This can cause weaker bones, mental health issues, inadequate energy, and more, so it puts you at a higher risk of catching contagious diseases and infections.
This impact could be prevented by sticking to a diet that moderately adds a balance to your diet and includes a broad intake range.
Experiencing Loose Skin and Stretch Marks
Whether you are overweight or obese, losing any amount of body weight can cause you to have loose skin or stretch marks. If you are rapidly losing your pounds, you will have more of both as a consequence.
Loose skin or stretch marks occur when your skin does not contract as soon as your body does. However, this can be avoided to some extent. Opting for a gradual and stable frequency of weight loss can allow the skin to adjust and contract with your body.
Moreover, it is ideal to employ resistance workouts to avoid the dropping of lean muscle mass. When you work towards building your muscle, it can aid in steering clear of droopy skin. Consuming more fruits and vegetables can also support this process.
The tiny details in the method of your weight loss can help you in the long run. Many people start their weight loss journey not being aware of loose skin and stretch marks, and hence, they end up getting it surgically taken away. It is an effective option, but the surgeries can leave prominent marks and scars on your skin.
Alterations in Menstruation
Even the slightest changes in diet, sleeping patterns, movement, mental health, or just the general routine can trigger your period pattern to fluctuate.
So it is only natural when women go into losing weight, they can experience delays in their cycle. Your period may even stop coming for a few months due to the changes you are incorporating into your life.
This is triggered because when you have an altered diet, your body will assume you are starving yourself. This further activates hormonal changes in your body. Lectin, an anti-nutrient, may block out your cycle as the body believes it is being starved.
And since conceiving when the human body is starving is not healthy, the body refrains from maintaining the regular cycle to avoid further health concerns.
However, the body will catch up to the changes, and the process will become regular according to the modifications in your consumption.
A popular complaint when losing weight is feeling colder than usual. This side effect is triggered due to the alterations in your metabolism and hormones. The science behind this is that the body will drop down your metabolism to stock and safeguard energy. In this process of maintaining energy, your body will not have extra calories to remain warm.
Moreover, when losing weight, you do not have the fat serving as heat-proofing. As you lose fat in the process, it eliminates that warmth-protecting coating of your body and triggers you to become more fragile to the temperature around you.
A Suffering Sleep Pattern
There seems to be a complex connection between your sleep and the food you consume. It is not only your intake that influences your sleep, but it is the timing of your consumption that can affect your sleep as well.
Several procedures, along with the absorption of nutrients, are active in sleeping management, indicating a relation involving diet and sleep. Around 45% of Australian and American adults do not accomplish the advised 7-9 hours’ sleep a night, given the relevance of acquiring quality rest.
A chemical named adenosine, which develops in your system preceding an increase in melatonin, contains the fundamental triggers of sleeping. We are all aware of how vital is sleep during the process of effective weight loss, especially with crash diets and extremely reduced calorie intake.
It may become difficult to fall asleep when you are incorporating diet modifications into your life. So when you are not eating the calories your body is used to or just not the amount your body requires, the balance of your hormones fluctuates. Hence, your brain stays active, and you cannot get yourself to sleep.
Tryptophan is an amino acid and is present in several foods. To get a good night’s sleep, one would focus on getting their tryptophan level increased, and the technique for that is to consume minimized amounts of carbs with protein. This would give a raise to tryptophan in your brain as well as melatonin.
Even though cravings are a common and natural side effect of weight loss, it isn’t easy to deal with. Being on a diet or just going towards a healthier lifestyle comprises eliminating every unhealthy food item from your routine.
You are saying no to fries, donuts, burgers, and every other junk you had available to yourself. So when you immediately refrain from indulging in junk, your body is more prone to obsessively think about that one ice-cream flavor you had before starting your diet.
Cravings seem to be more of a psychological effect, so the only way to stick to your diet is to motivate yourself as cravings subside in the long run.
Even though these side effects can influence your journey, they are all manageable to some degree and do not prevail over the short-term and long-term positives of weight loss.
In case you are experiencing these at the moment and cannot seem to deal with them, it is best to get help in managing these side effects.
The Positive Effects of Weight Loss
Without a doubt, weight loss has proven to be healthy for individuals who deal with this prevailing pandemic. Being overweight or obese can substantially increase the risk of several diseases in your body.
Hence, losing weight will lower the occurrences of life-threatening illnesses like blood pressure, heart disease, and consistently high levels of blood sugar and can reduce your mortality rate to a great extent.
Even if you lose 5 to 10% of your weight, you will begin to witness multiple internal and external health benefits in your body. Following are some of the many diseases that weight loss can help with:
- Better Sleep Pattern
- Better Mental Health
- Acne and Other Skin Problems
- Improved Immune System
- Enhanced Stamina
- High Blood Pressure
- Improved Cholesterol
- Reduced Risk of Heart disease
- Minimized Chances of Stroke
- Increased Mortality Rate
- Several types of Cancers
- Acute Back Pain
Is it Unhealthy to Lose Weight Fast?
In losing weight, it is only natural to look at the weight machine and see yourself being closer to the ideal number. Everyone wants quick results. However, losing weight fast is not healthy in the long run.
Yes, you will see instant outcomes, but the faster your pounds shed, the quicker they come back as well. Rapid weight loss makes it harder to maintain, and more so, it can put you at risk with your health.
When you are eager to see a difference soon, it may become appealing to place your confidence in cheats as well.
There are innumerable schemes that guarantee quick and effortless weight loss. However, everything good does not come that easy. Even though these fad diet plans or weight loss pill may aid in losing weight, but it is improbable that you uphold the weight in the future.
The primary objective is to set realistic goals for losing weight. Hence, the most innovative and credible method is to be slow and steady with the process. This comprises making a plan that is easy and simple to incorporate in the short run, and therefore, can proceed as a lifestyle.
Starting and keeping it slow and steady does not imply that there will not be any obstacles. The journey of losing weight is likely to be nonlinear after the initial months of the process. Therefore you might be required to make modifications to your personal plan accordingly.
As per research, the recommended, healthy, and safe amount of weight to lose each week is 1-2 pounds. Any rapid weight loss above the suggested rates is considered a rapid loss and is inclined to put you at a physical and mental health risk.
You may feel lethargic all the time, and the tiredness can get in the way of your everyday life. Moreover, health concerns such as malnutrition or even having gallstones can be an effect.
Weight loss is not only a process you may want to stick to for a while. It is essentially about staying healthy throughout your life, therefore, you should never go near a weight loss drug or diet pill.
Long-term Effects of Losing Weight
Even though losing weight does have some adverse effects in the initial period of the process, the short-term and long-term positive results will always outweigh them.
Obesity, to date, is increasing in not just adults but in children as well. Being overweight and obese is linked to an increased risk of cardiovascular disease, type 2 diabetes mellitus, hypertension, cancer, and osteoarthritis. Incorporating activity and a healthy diet will take you a long way in life.
Females who had diseases related to obesity and they had deliberate weight loss, regardless of the quantity of weight they lose, had a significantly decreased risk of mortality, cardiovascular complications, cancer, and diabetes-related death in a systematic analysis of obesity care.
If accomplished within one year, losing weight tends to become more favorable. Males with common diseases who deliberately dieted seemed to have a decreased chance of dying due to diabetes, and cancer mortality continued to be improved.
Long-term weight loss was linked to a lowered likelihood of getting type 2 diabetes and strengthened glucose responsiveness in both sexes, particularly following an obesity operation. Moreover, a weight loss of 10 kg has been related to a reduction in cholesterol.