Avoid Weight Loss Fatigue from Crash Dieting

At the start of weight loss program, it is easy to lose water weight, but fat loss is much different and water weight is regained quickly following changes in dietary intake. The weight you lose during a fad diet (or any other extreme weight loss plan) almost always returns once your dietary behaviors change. Unfortunately, failed diets often result in weight cycling with extra pounds. Avoid poorly planned menus with unwanted side effects, such as:

• Fatigue - Losing weight at the right pace often results in increased energy as you have less weight to carry around. If you are feeling fatigued due to rapid weight loss, try adding fiber-rich carbohydrates to your daily intake.
• Not Losing Fat - Loss of fat-burning muscle mass can limit how quickly you can lose weight going forward. Maintain good protein intake and adding strength exercises can shift the ratio in your favor.
• Hair Loss - Although you naturally shed strands of hair every day, losing weight too fast can result in more severe hair loss due to a loss of important nutrients like iron, zinc, and protein.
• Muscle Loss- To protect against the loss of fat-burning lean muscle tissue, make certain that you consume adequate protein and add some resistance training (no weights required) to lose more fat and less muscle.
• Loose Skin - Rapid weight loss can leave loose skin in areas of the stomach, arms, legs, face, and neck. Although loose skin is usually not harmful to your health, losing weight too fast may not provide the improvements you were seeking.
• Thinking About Food - Quick fix diets may allow you to shed pounds fast but dreaming about food is your body’s way of reminding you to eat. Unfortunately, your cravings are probably not going to be for healthy foods.

When you consume less energy or expend too many calories, it can have a negative effect on your energy levels. Apart from feeling fatigued, your mood and cognitive functions can take a hit as well. Although dropping unwanted pounds quickly may seem like an honorable endeavor that is harmless on the surface, the side effects can be very damaging to your physical and mental wellness going forward.