Rapid weight loss through crash diets or over-exercising can have serious health consequences like increased hunger, lowered metabolism, muscle loss, nutrient deficiencies, and yo-yo dieting. A healthy rate of weight loss is 1-2 pounds per week through moderate calorie reduction and exercise. This allows fat loss without triggering starvation responses or harming long-term health and weight maintenance.

1. Dr.Ashish Phulkar
Asst.Professor
LNIPE Gwalior

2. Side Effects of Losing Weight Too
Fast

3. Rapid Weight Loss……….
 Losing weight can be very beneficial for your long-
term health if you're overweight.
 However, it's important to do it at a sensible pace,
as very rapid weight loss can lead to serious health
complications and "yo-yo" dieting in the future.
 A healthy and sustainable rate of fat loss is roughly
1 to 2 pounds per week. You can achieve this by
creating a caloric deficit of 500 to 1,000 calories
per day. Combine a healthy diet with regular
exercise to lose weight without experiencing the
negative health effects of overly rapid weight loss.

4. Ways & Means of Wt.
Reduction
 According to The Obesity Society, 64 percent
of American adults are overweight with 31
percent of them considered obese.
Many people are trying to lose weight by :
 dieting
 exercising
 surgery
 drugs
 combination of weight loss methods

5. Ways & Means of Wt.
Reduction…..
 Despite the fact it may have taken years to
gain weight, many people try to lose weight
too quickly by over exercising or following
very-low-calorie or crash diets. Crash diets
may result in rapid initial weight loss but may
have a negative effect on long-term health
and diet compliance

6. Harmful Effect of Rapid Weight Loss
 1. Fat Mass and Signaling
Hormones
 Your body fat levels are directly
proportional to a signaling
hormone called leptin. Leptin
levels are monitored by the
hypothalamus section of your
brain. Leptin controls appetite,
modulates your metabolism
and promotes fat burning. If fat
levels drop very quickly, there
is a subsequent rapid drop in
leptin levels. A rapid drop in
leptin levels will trigger the
starvation response.

7. 2. The Starvation Response
 The starvation response is the term used to
describe what happens within your body as a result
of rapid drops in leptin.
 The starvation response causes a reduction in your
daily energy expenditure by lowering your
metabolism, increasing hunger and also prompting
the breakdown of muscle for energy.
 In addition, the starvation response works to
ensure you regain not only the fat you have lost,
but also some extra fat to protect you from similar
bouts of food restriction. This results in a cycle of
weight loss/weight gain often referred to as yo-yo
dieting.

9. 3. Health Risks
 Very-low-calorie diets that result in rapid weight
loss are often dangerously low in essential
nutrients, including vitamins and minerals.
 A lack of vitamins can lead to a host of health
problems, including immune system
suppression and bad skin, hair and nails.
Chronic mineral deficiencies may also have
long-term effects on your health.
 A lack of essential minerals can lead to fluid
imbalances, cardiac arrhythmia or an irregular
heart beat, muscle cramps and loss of bone
mass.

10. 4. Psychological
Complications
 Very-low-calorie diets may result in a rapid initial
weight loss but many dieters find that the severe
hunger associated with eating so little food
makes it hard to stick with this type of eating
program for long periods of time.
 Hunger levels may become so severe that the
dieter falls into a diet/binge cycle of eating.
 Crash dieting may lead to eating disorders like
anorexia and bulimia.
 A very-low-calorie diet can also be socially
exclusive, especially if friends and family are
eating normally.

12. 5. Loose Skin
 Rapid weight loss often leaves loose skin on the
abdomen, arms and legs. This happens because the
skin has lost some elasticity and did not have time to
shrink with the rest of the body. While this may not
have long-term health consequences, it can cause
mental distress, as well as uncomfortable chafing.
The Columbia University Health Center advises that if
the skin has not contoured naturally to the body two
years after the weight loss, surgery may be the only
option to correct it.

13. 6. Gallstones
 A common side effect of rapid weight loss is the
development of gallstones -- hard deposits of
cholesterol that form in the gallbladder. They can
be harmless, but many people experience nausea
and serious abdominal pain from gallstones, to the
extent that the gallbladder may need to be
removed.
 According to the Weight-Control Information
Network, being overweight or obese makes it more
likely that you will develop gallstones, so losing
weight is beneficial. However, doing it very quickly
actually increases your risk of developing them.

14. 7. Liver Issues
 While fatty liver disease is commonly associated
with obesity, rapid weight loss is a risk factor for
developing liver damage, sometimes following
surgery to reduce weight in obese patients.
 This may be due to the sudden changes in your
fatty acid profile after your weight loss, or as a
residual effect of being overweight.

15. What is Safe Weight Loss
 To avoid losing weight too fast, most diet experts
agree that a moderate reduction in food intake
combined with a moderate increase in physical
activity is best.
 By eating 250 fewer calories per day and engaging
in exercise that results in 250 extra calories being
burned there is a net loss of 500 calories per day,
or 3,500 per week.
 This will result in a weight loss of around 1 pound
per week. This slow and gradual weight loss will be
sustainable, will not trigger the starvation response
and will have no negative impacts on your health.

16. Loss of Lean Muscle
 When you lose weight very quickly, it's not
necessarily just fat that goes. According to a
study published in the journal "Appetite" in June
2012, rapid weight loss can also result in a
significant reduction in fat-free mass -- lean
muscle tissue and bone. This reduction in fat-
free mass can lead to a slowing of the
metabolism, which can cause a rebound effect
when you stop restricting calories or exercising.
