Many people aim for a slim body as quickly as possible, and numerous diet plans promise rapid weight loss—sometimes more than 5 kilograms in just a month.

However, dropping weight too quickly can actually harm your health, making it hard to maintain those results over the long term.

Risks of Rapid Weight Loss

In general, losing weight too quickly can negatively impact your body. Here are some of the consequences that can occur:

Loss of Muscle Mass

Quick weight loss doesn’t just burn fat; it also reduces muscle mass. When the weight drops rapidly, the body often burns muscle for energy, especially when calorie intake is very low and exercise is inadequate.

Muscle mass is essential for a healthy metabolism, physical strength, and balance. If too much muscle is lost, the body may become weaker, and it becomes harder to maintain a healthy weight over time.

Slower Metabolism

Rapid weight loss can cause the body's basal metabolic rate to decline, which is the amount of calories burned while at rest.

When calorie intake is drastically reduced, the body can enter a "starvation mode," where it holds onto energy and slows down calorie burning to preserve vital functions.

Slower metabolism can even lead to weight regain, as it affects leptin, the hormone that signals fullness. Reduced leptin levels may make you feel hungrier, leading to overeating.

Nutritional Deficiencies

Losing more than 5 kilograms in a month is often associated with restrictive diets and extreme calorie cutting, which can leave you deficient in essential nutrients, including vitamins, minerals, and protein.

The body requires a balanced intake of nutrients to function well. Prolonged nutrient deficiencies can lead to a range of health issues like anemia, low energy, hormonal imbalances, hair loss, dull skin, and weakened bones and muscles.

Hormonal Imbalances

Quick weight loss can disrupt hormones, especially those that regulate hunger and satiety (such as leptin and ghrelin).

Leptin signals the brain to stop eating, while ghrelin stimulates appetite. When weight drops too fast, leptin levels decline, while ghrelin levels rise, leading to increased hunger.

Moreover, hormonal changes can affect thyroid function, which regulates metabolism. For women, drastic weight loss may lead to irregular menstrual cycles or even amenorrhea (absence of menstruation) due to shifts in reproductive hormones.

Mental Health Effects

Rapid weight loss not only affects physical health but can also impact mental well-being. Strict dieting and food restriction can lead to increased stress, anxiety, and even eating disorders like anorexia and bulimia.

Such rapid weight loss is usually unsustainable, which can result in frustration or disappointment when the weight returns.

Losing more than 5 kilograms in a month might sound appealing, but it can have serious consequences for your physical and mental health.

For a safe, healthy approach to weight loss, consider consulting a doctor or dietitian who can provide tailored advice. You can also use the Ai Care health consultation service by downloading the app on the App Store or Play Store.

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