Be Careful During Dieting

Smruti Shah
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What You Should Know Before You Start A Weight-loss Plan

You may want to lose weight for personal reasons. Or you may need to lose weight to improve your health. It can reduce your risk of certain issues, like heart disease and type 2 diabetes. It can lower your blood pressure and total cholesterol level. It also can relieve symptoms and prevent injuries related to being overweight.

When it comes to weight loss, there are 3 important facts you should know in advance. 

1) Weight

2) BMI

3) Waist circumference (belly fat)

For all above Nutrition is very important.

In general, you need to eat fewer calories than your body uses in order to lose weight. Calories come from the foods you eat and drink. Some foods have more calories than others. For example, foods that are high in fat and sugar are high in calories, too. Some foods are made up of “empty calories.” These add a lot of calories to your diet without providing nutritional value.

Side effects of Faulty Dieting

Hair Loss :our tresses need vital nutrients in order to remain healthy and dieting takes them away.

Slower Reaction :Studies have shown that women who consume diets with lower carbohydrates do not only have a lower memory score but slower reaction time as well. We need to have a balanced diet for our brain to function properly.

Water Imbalance: Whenever we follow certain diet plans, we avoid foods that help water absorption and smooth bowel movement. This later causes body aches and other problems.

Low Blood Sugar Levels :Since you are consuming fewer carbohydrates and at times not consuming any sugar at all, this causes Ketosis. This means that you will not only experience a weakness inside your body, but also bad breath.

Weight Gain It might come out as a surprise to you, but once you start dieting you might experience a sudden weight gain as well. Since we are not in-taking certain foods, the metabolism rate slows down and this in turn helps in gaining weight.

Depression :Science has proven that if you are not consuming the right amount of carbohydrates and sugar on a daily basis, it will decrease the serotonin levels in your body. This hormone is known as the ‘happy’ hormone.

Damaged OrgansSimilar to our hair and brain, all the other organs also require certain amount of nutrients. However, diet plans are not going to provide you with the full nutrients which the body needs and this will eventually damage your organs.

Deficiencies: Diet plans often remove certain important food products which are actually necessary for us in order to remain chemically normal.

Eating DisordersMany of you might have experienced this already in case you are dieting. Once you over-diet, it falls under the category of Anorexia or even Bulimia. Both these are considered to be eating disorders and they will only make your body weak and may even cause psychological damage.

Tips for improving your diet include:

Only eat when you are hungry. This could mean 3 meals and 1 snack every day. Or it may mean 5 to 6 small meals throughout the day. If you aren’t hungry, don’t eat.
Don’t skip meals. Skipping meals on purpose does not lead to weight loss. It can make you feel hungrier later on. It could cause you to overeat or make poor food choices.
Wait 15 minutes before getting a second helping of food. It can take this long for your body to process whether it’s still hungry.
Try to eat a variety of whole foods. This includes lean meats, whole grains, and dairy. When choosing fruits and vegetables, eat the rainbow. Choose season fruits and vegetables don't go for frozen.
Avoid processed foods and foods high in fat or sugar.
Drink plenty of fluids. Choose no- or low-calorie drinks, like water, coconut water, butter milk, lemon juice or unsweetened tea.


You may have to alter your schedule to make changes to your diet and exercise. This could mean waking up early to work out or packing your lunch so you don’t eat fast food. Along with diet and exercise, you should make other lifestyle changes. Getting enough sleep can help you lose weight. Sleep affects your body’s hormones. This includes the hormones that tell your body if it is hungry or full. You also should try to reduce your stress level. A lot of people relate stress to weight gain.