Weight loss is a noble goal towards a healthy body but some practices could induce undesired health problem. It’s important to understand this balance, up to a point, to make your weight loss safe and sustainable. If you’re experiencing any of these five major warning signs, this is your sign to adjust your weight loss strategy and approach.
Instead of Fat Loss, you are losing muscle
Quick weight loss, however, doesn’t always mean losing fat; sometimes it only means losing muscle. High metabolism helps the body burn more calories, even at rest, and muscle mass is your body’s key to maintaining a high metabolism. If you lost muscle instead of fat, it becomes a much, much harder thing to lose weight long term, because muscle tissue is such a significant calorie burning tissue.
Indicators of Muscle Loss
Unusual weakness or fatigue with physical activities is one of the main signs of muscle loss. Where the case could manifest is that people will feel that lifting weights is harder or their endurance has simply gone through the roof. Losing muscle has an impact on a person physical as well, affecting body composition so they tend to feel frail not toned. Key to weight loss from fat rather than muscle is protecting muscle mass.
Slowed Metabolism
Depending on the amount of calories you are getting in vs. the amount needed to maintain energy balance, the body naturally slows metabolism. The ‘kick™’ is an adaptive response known as ‘metabolic adaptation,’ or ‘starvation mode,’ in which in order to protect itself from starvation the body becomes more efficient at constructing energy.
Multiple symptoms, like fatigue, constipation, hair thinning and bloating can result from a slowed metabolism. These symptoms happen when the body begins to adapt to having less energy in and are focusing on the most essential functions while conserving calories. To keep metabolism humming, wear ’em out by gradually shedding pounds through eating plenty and moving regularly, burning fat, not lean tissue
Increased Risk of Injuries
The cornerstone of a healthy weight loss plan is exercising, but if you don’t give your body a chance to recover—too much exercise seems to increase your risk of injury. Unwise strenuous activities without preparation can make muscles, ligaments and joints strained which can develop into stress fractures, tendonitis and joint pain.
How to Prevent Exercise Related Injuries
Injuries can be prevented by exercising appropriately, meaning not walking in circles around a playground, and nor is it OK to drop a pencil on the floor while you walk around your office at work! However, ignoring what are these essential can stop progress as injuries tend to interrupt activity which often results as setbacks. Listen and rest for your body, and not exercise yourself into exhaustion, listening to a sustainable pace with rest days.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5421125
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5764193
https://bnrc.springeropen.com/articles/10.1186/s42269-019-0238-z
https://diet.mayoclinic.org/diet/home/?promo=52-qtr
Irritability and Mood Imbalances
Eating highly restrictive diets can cause mood swings and decreased emotional stability. If you are missing important nutrients like Omega 3s, complex carbohydrates and some vitamins, your body cannot produce mood regulating hormones like serotonin. For example, Serotonin is used for feelings of happiness and calmness. Emotional swings and irritability can follow when production of it is interrupted.
Nutrient deficiencies must be avoided.
Aiming not to ditch entire food groups in a strict diet will keep a person’s emotions in check during weight loss. A varied diet of foods will provide you with important fats as well as carbohydrates and proteins that will help to sustain the physical and mental well being. Eating in balance will not only prevent the mood swings, but will also help you maintain your weight loss program between meals.
Disturbed Sleep Patterns
Sleep – recovery and metabolism alike – is something we cannot get enough of, while we are also trying to lose weight, sometimes at the cost of natural sleep cycles. Essential nutrients missing, or over exercising, can lead to high cortisol (the body’s stress hormone) and frequent waking, insomnia or non restorative sleep. Sleep is vital to weight loss because it’s good quality sleep that helps our body to repair, recharge and manage hunger hormone.
Promoting Restful Sleep
To get quality sleep, you should aim for a balanced diet, rich in nutrients that keep you calm and composed, such as magnesium, vitamin B6 (which is found in greens, nuts and whole grains). Good sleep is equally important, since restful nights are important in successful weight loss and reducing stress, both mental and physical.
Conclusion
A weight loss is not just a numeric goal, it’s about a healthier, fitter and a better human being. These warning signs are something to watch out for because this way you can make timely adjustments and you’re journey stays healthy and sustainable. Slow progress and eating a healthy diet in good nutrient balance can yield long lasting benefits and protect your health.
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