5 Signs of Unhealthy Weight Loss Practices & How to Fix Them

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Weight loss has become a fad among many people worldwide. Health-conscious individuals are looking to achieve a healthy weight to foster overall health and prolong their lifespan.

But on the other side of the spectrum, some individuals are trying to lose weight just for mere aesthetics. They tend to resort to unhealthy weight loss control practices that can compromise their health and lead to diseases.

A few others are clueless about the type of weight loss program they take. They don’t realize that their chosen diet plans aren’t good for their health. They eventually suffer from the consequences later on.

This article covers the five signs of unhealthy weight loss practices. Keep reading to learn what these practices are and what you can do to fix them.

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Unhealthy weight loss practices

A study was conducted to show the correlation between weight loss and poor health. It revealed some unhealthy weight loss behaviors among young people, leading to adverse health outcomes.

The research identified some red flags for unhealthy weight control practices using the item response analysis. Below are some of these:

  • Skipping meals: It’s easy to see young adolescents skipping meals. Some even eat one meal a day which can starve them all day and lead to poor nutrition.
  • Too much fasting: Some diet types like intermittent fasting prove to be effective and beneficial for health. However, individuals who fast with underlying health conditions can result in illnesses and health complications.
  • Taking diet pills: Taking diet pills can be effective for the most part. However, some products may not be FDA-approved and have harmful effects on your health.
  • Trying purgatives: Some young adolescents resort to purging by taking laxatives and diuretics. These can make them dehydrated and nutrient-deficient.
  • Smoking cigarettes: Smoking cigarettes can be effective for appetite control. But needless to say, it is dangerous to your health.
  • Taking drugs: Some individuals go as far as having substance use and abuse just for weight control. However, taking prohibited drugs can result in addictions and mental health issues.
  • Not exercising or over-exercising: Brett Larkin, the Founder & CEO of Uplifted Yoga, said that exercise should be a part of your overall weight loss equation. “Over-exercising or not having no physical activities can be a recipe for a health disaster.”

5 signs of an unhealthy weight loss program

Now, let’s look at some signs of an unhealthy weight loss program. Also, take note of the following recommendations for fixing them:

1. You have nutritional deficiencies

Sudden or extreme weight loss can be the potential outcome of food-and-beverage deprivation. But most diet plans can also mean depriving yourself of the essential micronutrients your body needs. As a result, you start to become weak and develop some health conditions. For instance, the lack of iron can lead to anemia. The same is true for vitamin D deficiency, resulting in bone thinning.

Resolution: The best course of action is to have a balanced diet. Be sure to watch you eat and drink. Opt for healthy foods such as green leafy vegetables, whole fruits, lean meat and dairy products. If you’re looking to lose weight, have portion control by regulating the amount of food you eat.

2. You lose so much muscle mass

Some individuals are so focused on the weighing scale. However, resorting to diet programs for weight loss can lead to muscle mass loss. It’s not only fats that you lose in the process but your muscles too. Muscle loss can impair your day-to-day activities such as carrying heavy groceries, climbing stairs, or even as simple as walking. It can even lead to a decrease in your metabolism, making you feel tired quickly and easily.

Resolution: The perfect combination in your weight loss program is proper nutrition and regular exercise. John Gardner, the Co-Founder & CEO of Kickoff, said that “If you want to lose weight healthily, you should incorporate a regular workout into your diet. Having proper nutrition and regular exercise work hand in hand can be perfect not only for weight loss but for your overall well-being.”

3. You have less energy

Did you know that eating less can significantly affect your energy level? It’s not only when you eat a lot that you feel fluctuating energy levels throughout the day. It also happens if and when you consume insufficient calories. Not only will you feel physically exhausted, but you’ll also be mentally unfocused and emotionally irritated.

Resolution: For your weight loss program, it’s best to maintain your calorie intake regularly. Tim White, the Founder of Milepro, suggests that you eat the right amounts of food that you need. “Resorting to a calorie deficit is okay, but don’t go too low on your calorie intake. Starving yourself will give you less energy. You need enough energy to travel and live life to the fullest.”

4. You have low metabolism

Metabolism is essential for breaking down foods, absorbing nutrients, and distributing these nutrients to all parts of your body. If you start to eat less to lose weight, your body goes into an emergency mode. It prepares itself for possible long-term food deprivation. Hence, it results in low metabolism, thus impacting your day-to-day activities.

Resolution: The best approach for weight control is to eat and work out regularly. Kyle Risley, the Founder & CEO of LiftVault, suggests working out smartly while ensuring proper nutrition. “Here at LiftVault, we customize our clients’ workout programs. At the same time, we encourage them to work out smartly and eat healthily.”

5. You have a low immune response

Have you noticed that you easily and quickly get sick when trying to lose weight? It may get attributed to the first sign of unhealthy weight loss: nutrient deficiency. If you’re trying to lose weight and aren’t wary of what foods you put on the table, you can lose essential vitamins and minerals. As a result, you have a very low immune response. If your body gets attacked by bacteria and viruses and your immune system is weak, you’ll instantly get sick.

Resolution: The best course of action is to eat foods rich in vitamins and minerals. In fact, intuitive eating has become all the rage these days. You don’t have to eat a lot, but you have to honor what your body needs. However, be very picky about what you consume. The ultimate goal is to have enough micronutrients in your body every day.

Achieving weight loss and healthy living

Weight loss is almost everybody’s aspiration. However, you shouldn’t only achieve this for mere aesthetics. The end goal of losing and maintaining weight is to stay healthy.

First off, be wary of the five signs of unhealthy weight loss discussed above. Also, ditch those ineffective practices outlined above, from skipping meals to smoking cigarettes to over-exercising or not exercising. Lastly, follow our health recommendations on fixing these alarming weight control practices.

In the end, your weight loss program must translate into healthy living.