Efficient weight management is a goal for many individuals, but it's important to approach weight loss healthily and sustainably. Rapid weight loss methods may seem tempting but they come with potential dangers and drawbacks. In this article, Upasana Sharma, Head of Dietetics, Max Hospital, Gurugram, sheds light on the risks associated with rapid weight loss and provides insights on how to manage weight efficiently.
A study in the National Center for Biotechnology Information (NCBI)suggests that eating fewer or no meals at home, choosing high-fat and calorie-dense foods, and dining at sit-down restaurants with oversized portions are all eating behaviours that may encourage obesity.
Complications Of Rapid Weight Loss
When it comes to rapid weight loss, one of the primary concerns is the extremely low-calorie diets often associated with such approaches. While these diets may yield quick results, they can lead to adverse effects on the body. Sharma warns that low-calorie diets can result in weakness, dizziness, and a compromised immune system. Also, they can contribute to nutritional deficiencies and the deterioration of muscle mass. These consequences can lead to muscle weakness, aches, and cramping, negatively impacting overall well-being.
Also Read: Summer Weight Loss: 4 Healthy Smoothies For Healthy Weight Loss
Dangers Of Crash Dieting
Crash diets, which solely focus on rapid weight loss, can have visible effects on the face. Wrinkles, loose skin, and a pale complexion are among the undesirable consequences of crash dieting. Rapid weight loss can also leave a person feeling sluggish and affect their overall appearance.
Also Read: How To Spot A Crash Diet And Why You Should Avoid It
What Should Be The Ideal Weight Loss Approach?
Sharma said, “It is crucial to understand that an ideal weight loss should be gradual and controlled. Aim for a weight loss of approximately 600 to 800-900 grams per week. To achieve this, a balanced combination of a healthy diet and regular exercise is necessary.”
- Incorporating healthy habits into everyday life can aid in achieving weight loss goals in a normal and healthy manner.
- Cutting down on packaged and processed foods, limiting the consumption of sugary and carbonated drinks, and increasing water intake are beneficial practices.
- Choosing healthier cooking methods, such as boiling, sautéing, and grilling over frying is recommended.
- Including ample amounts of raw fruits and vegetables, reducing non-vegetarian consumption, and avoiding junk and fried foods are also helpful.
- Restricting the intake of sugary and salty preserves, such as chutneys, is essential.
- Incorporating protein-rich foods into the diet is important for weight management.
- Follow a balanced and nutritionally rich diet. This diet should include a combination of proteins, fibres, and limited amounts of fats and carbohydrates.
Check Your Nutrients Intake
Sharma emphasises on the need for a balanced approach to ensure that the body receives all necessary nutrients, avoiding any potential deficiencies. She said, “Nutritional deficiencies can have various adverse effects on health. For instance, a deficiency in Vitamin C can lead to scurvy and bleeding gums while low iron intake can result in low immunity and anaemia.”
Importance Of Maintaining Weight
Sharma said, “Maintaining weight loss is equally important as achieving it. Weight management is an ongoing journey rather than a one-time process. It is crucial to adopt a balanced diet that is not deficient in nutrients and gradually transition to a sustainable long-term plan. Combining this with regular exercise helps in maintaining the desired weight over time.”
Disclaimer
This article contains information provided by the expert, however, we recommend you consult your dietician for a weight loss plan according to your body type.
