Losing weight is often rushed — whether it's a "miracle" product promising results in one week or a diet program claiming you can "shed pounds fast." Although reaching and maintaining a healthy weight is a common goal, doing so too fast could have scary consequences. If you want to keep the weight off and avoid common side effects — here are some you should know.
1.You could shed more hair than normal. It stops hair from growing. Although we shed about 50 to 100 strands of hair a day, more severe hair shedding could happen if you lose weight fast. However, that there is a difference between hair loss and hair shedding — hair loss is actually when something stops the hair from growing. So if your diet includes restricting certain foods and thus nutrients — like iron, zinc, and protein — hair shedding could occur. Super low-calorie diets in general often result in hair shedding because your body is running on "the minimum" and therefore must distribute energy and nutrients accordingly, your hair just doesn't make the cut. 2. You could feel cold, irritable, and listless. You're just not yourself. All of these feelings are the body's reaction to reduced energy intake. Losing body fat means losing part of the body's layer of insulation and protection from the cold leading to feelings of coldness. As for irritability some evidence links carb restriction to irritability.This could be related to available energy. But also just simply a psychological reaction based on having used foods for comfort and coping. 3. Your electrolytes could get out of balance. One of the scariest consequences of extreme weight loss is an electrolyte imbalance. It can kill you. In reality, losing weight more rapidly [than recommended], can lead to electrolyte imbalance. Electrolyte disorders are when naturally occurring elements are too low or too high in the body. These substances are needed for your body to work properly. That's why it is recommended to have slower weight loss. Having an imbalance could cause an irregular heartbeat, seizures, and muscle weakness, among other issues.
4. You could stop getting your period. It can be hard on your body. It is common for women to lose their period after losing a lot of weight quickly because of the additional stress weight loss has on the body. And the faster you lose the weight, the more likely you'll lose your period. Your body thinks it is starving hormonally and that's why menstruation can stop. 5. Your energy level could plummet. This could be why you're tired. If you're taking in too few calories — which provide energy to our body — it makes sense that you could feel sluggish. A decrease in energy during extreme weight loss is not a "universal phenomena." How you lose the weight actually has more of an effect on energy. Often times people tend to add overdoing exercise in combination with calorie restriction which can have the effect [of low energy. This also adds undue stress on both your body and mind which can lead to feelings of reduced energy. A lack of appropriate nutrition and vitamins could have an impact on perceived energy too. Carbohydrate intake is specifically important. In the process of losing weight and eating fewer calories, you may also be taking in too few carbohydrates, which are the body's preferred source of energy. Include fiber-rich carbohydrates in your diet such as fruits, vegetables, and whole grains to avoid this burnout. Other people, however, feel an increase in energy after rapid weight loss simply because there is less weight to carry around than before and because they often experience improved sleep at the lower weight. 6. You could lose muscle mass. It can zap your muscle mass. Losing weight doesn't necessarily mean the same thing as losing fat. The number on the scale doesn't differentiate between fat and muscle mass. So when losing weight very quickly it is likely you'll also lose significant muscle mass. Losing weight too fast causes your body to use muscle mass for fuel. In fact, one study specifically compared fast and slow weight loss in terms of muscle — and found the latter is more effective at maintaining muscle mass.
So as you can see, losing weight slowly will have a much better effect on your health and your long term being. Fat loss is the key more than weight loss as it helps preserve muscle tissue and shed unwanted body fat. Slow & steady will lead you to better health & long term sustainability.