To get the ideal weight, not infrequently some people are willing to make practical weight loss efforts, in the hope of getting quick results. It must be known, the best way is to do it slowly and consistently. The reason is, the drastic weight loss actuallyharmful to health.
Everyone wants to have a healthy body with an ideal weight. Body weight is said to be ideal if it is within the normal range of body mass index. For those who are overweight or are obsessed with being thin, sometimes they are willing to go on a super-strict diet to lose weight fast.
In fact, drastic weight loss does not mean that the fat in the body is reduced a lot. Fat is difficult to burn in a short time. Instead of fat, what is missing from the body is water or even body tissue. Diets that are too strict can make the body starve and not get important nutrients.
Due to Drastic Weight Loss
Drastic weight loss is often associated with various health problems. Losing body weight by 0.9 kg to 1.4 kg per week can cause:
- Fatigue
- Loss of muscle mass.
- Electrolyte disturbance.
- Disorders of the body's metabolism.
- Malnutrition (malnutrition).
- Dehydration
- Hair loss.
- Irregular menstruation.
- Constipation or difficulty defecating.
- Dizziness and headache.
- Gallstone disease.
Losing weight as much as the numbers mentioned above are already dangerous, you can imagine if the loss is more than that.
What Does Safe Weight Loss Look Like?
Safe weight loss is about 0.5 kg to 1 kg per week. Many experts recommend cutting 500-1000 calories in daily food intake to achieve this goal. This calorie diet can be done in the following ways:
- Eat less and eat slowly.
- Increase consumption of vegetables and fruit.
- Increase the intake of protein foods.
- Regularly exercise for about 150 minutes per week or approximately 30 minutes per day.
- Avoid snacks and sugary foods.
- Reduce fat intake and be careful in consuming healthy fats.
A healthy diet is different for everyone. This depends on your medical condition, gender, age, and daily activities. Therefore, instead of trying a risky extreme diet, it is better to consult a doctor to get a healthy diet plan.
Also consult a doctor if you are not on a diet, but you have lost a lot of weight. Because there could be other health problems you are experiencing, such as thyroid disease, malnutrition, cancer, diabetes mellitus, heart failure, liver and kidney damage, TB, HIV, celiac disease, severe stress, or depression.
