Leahey explains that when people diet, they may inadvertently lose not just fat, but also muscle mass. Losing weight sometimes has unexpected side effects, according to Tricia Leahey, Ph.D., professor of psychiatry at Brown University’s Warren Alpert Medical School. Leahey explains that people who diet may lose not just fat, but also muscle mass.
The people who are successful in losing weight are the ones who continue despite the negative side effects. They educate themselves on the reasons these things happen and find ways to work around it.
The blues
The study found that those who lost a moderate amount of weight were more likely to be depressed than those who didn’t lose any weight. You may be surprised to hear that losing weight can actually increase your risk for depression, according to a study from University College London. The study found that those who lost a moderate amount of weight were more likely to be depressed than those who didn’t lose any weight.
The research observed nearly 2,000 overweight adults for four years and found that those who lost at least five percent of their body weight were 78 percent more likely to report depression than those who didn’t lose any weight.
Conason points out that weight loss, while it may help alleviate some issues, will not necessarily fix everything. If you’re hoping to lose weight in order to feel better about yourself, you may be disappointed. Conason says that it’s common to have high hopes for weight loss, but cautions that the loss itself may not solve all of your problems. If your motivation for losing weight is based on improving your self-esteem, you may be disappointed with the results.
Conason recommends getting plenty of sleep and eating healthy foods when you’re hungry to reduce your risk of depression. Being well-nourished and rested will help you be more resilient when facing challenges.
If you are more focused on losing weight to the point where you are cancelling plans with friends or fixated on the number of calories you are consuming, you may need to talk to a psychologist.
If you experience signs of depression such as feeling pervasively sad, isolating yourself from others, and losing interest in things you usually enjoy, then you should see a doctor, according to Conason.
Loose skin
If you lose a lot of weight, you may have sagging skin that doesn’t snap right back.
“Skin stretches to accommodate extra body mass over time,” says Adonis Maiquez, M.D., director of wellness and regenerative medicine at the Miami Institute for Age Management and Intervention.
If you lose a lot of fat, your skin may not be able to elasticity to go back to your original body shape, Dr. Maiquez warns.
How much loose skin you have is determined by your age, how much weight you lost, and how often you’ve gained and lost weight in the past.
In cases of extreme weight loss, plastic surgery may be the only way to remove excess skin, says Holly Wyatt, M.D., professor of medicine at the University of Colorado.
If you have a little bit of sagging skin, Dr. Wyatt suggests that you build muscle to make your skin look tauter. This might mean increasing your protein intake each day and/or adding more lifting to your current workout plan.
Lost love
If you want to lose weight and your partner is not supportive, your relationship may suffer, according to a study from North Carolina State University.
If one partner in a couple loses weight, there may be arguments and hard feelings between the couple, says study author Lynsey Kluever Romo, Ph.D. The one-sided lifestyle change can leave the other partner feeling neglected, guilty, or jealous.
It may be helpful to explain to your partner why you are hoping to lose weight, as this can make them more likely to be supportive. However, you should avoid asking them to help you stick to your plan, as they may interpret this as you nagging them.
Stomach pain
People who lose weight quickly are more likely to develop gallstones, which are hard lumps that form in your gallbladder, according to Dr. Wyatt.
If you cut down on fat in your diet, your gallbladder doesn’t contract as frequently, which means that bile has a chance to become more concentrated in the organ and leads to the formation of stones, she explains.
You should include fat in your daily diet to keep your gallbladder functioning properly, Dr. Wyatt says. Although fat is often viewed as a dietary demon, studies show that the nutrient doesn’t directly inflate your belly—too many calories do.
If you have too much fat in your meals it can lead to gallstone symptoms like intense stomach pain, nausea, and fever. You should see your doctor if you experience these symptoms.
Phantom cravings
It’s unlikely that you’ll crave kale, no matter how much you like it.
It’s okay to give in to temptation every once in a while. Most dietitians will tell you that it’s a healthy way to manage a good diet long-term.
The best solution to avoid cravings is to focus on foods that will make you feel fuller for a longer amount of time. This means consuming foods that are high in fiber, have moderate protein levels, and are healthy fats.
The suggestion is to consume at least 30 grams of protein and 10 grams of fiber at each meal in order to increase satiety and feel fuller between meals.
Muscle loss
When you lose weight by changing your diet, you will lose mostly fat, with some muscle loss as well.
If you lose weight too quickly, it can have negative consequences on your skin and muscles. Your skin may become loose and you may start to lose muscle mass, which will make it harder to lose weight in the future.
You can decrease the amount of muscle loss that happens when you lose weight by maintaining a good protein intake and doing strength exercises. If you’ve only been doing cardio, try to do more strength training. You can get muscle gains without weights by doing body-weight exercises or by going to the gym to do a total-body workout.
How much protein should you have in a meal? You don’t need a ton, just aim for around 30 grams. Most people only have protein at dinner and hardly any at breakfast. Try shaking things up by having eggs for breakfast (21 grams of protein for three), or maybe even leftovers from dinner.
Watch out that yogurt doesn’t deceive you into thinking it’s a major source of protein – it only has 9 grams per cup. However, this is still better than what you’d get from toast (usually only 3 grams). Protein can also help you keep losing weight.
You’ll need a cardigan
If you lose just 10% of your body weight, your thyroid hormone levels can drop, making you feel colder more often, according to Judith Korner, MD, PhD, the director of the Weight Control Center at Columbia University Medical Center.
You’ll have fewer allergies
Losing weight may help improve asthma and allergy symptoms by reducing the strain on the adrenal glands and respiratory system. However, it is important to speak with a doctor before changing any medication routines.
You’ll need a new morning routine
Losing fat from your thighs and belly can also cause your face to slim down. Although this may sound like a good thing, having some fat under your skin can actually help to hide the appearance of fine lines and sag, keeping your complexion looking youthful and vibrant. Just remember to load up on vitamin C! A study found that for every milligram increase in daily vitamin C, you reduce your risk of wrinkles by 11 percent. Superfoods like papaya, broccoli, Brussels sprouts, and red bell peppers are all rich in nutrients which can also help to keep your skin looking plump and healthy.
Food will taste better
Losing weight may lead to increased sensitivity to taste. This is according to research conducted by Stanford University, which showed that overweight men were less sensitive to taste than those who were slim. It is thought that this is because their taste buds had become less sensitive from overuse. Another theory is that weight loss can lead to hormonal changes that affect the way taste receptors communicate with the brain.
You’ll be in the mood
No, it is not just your imagination. You are more easily aroused as your BMI dips because your testosterone levels are rising. In one study published in the Journal of Clinical Endocrinology and Metabolism, men who were heavier had testosterone levels comparable to men who were nearly a full decade older. You may also feel less self-conscious when you are nude, which can increase your desire.
Sex will be more satisfying
If you thought sex was great before, you’ll be even more impressed when you experience it in your new, healthier body! In a Duke University Medical Center survey of 1,210 people of different sizes, obese people were 25 times more likely to report dissatisfaction with their intimate relations than those who were thinner. The study showed that even just a 10 percent loss of body weight resulted in a significant increase in sexual satisfaction. So, even if you’re not at your ideal weight yet, you can still enjoy the benefits in the bedroom.
You won’t know what to wear
If you usually shop at plus-sized or “big and tall” stores, you might feel out of place in “skinny stores.” It’s also normal to be unsure of what will look best on your new body and feel overwhelmed by the cost of new clothes.
If you’ve lost more than 20 pounds, you’ll need to buy all new clothes. If you’ve only lost less than 20 pounds, though, a skilled tailor may be able to adjust your clothes so they still fit. This can often save you a lot of money! If you want to buy new clothes, visit a smaller store where a sales associate can help you figure out what to buy. Be honest and tell the associate that you’ve lost weight and you’re not sure what to do. Many associates will be happy to assist you. Department stores tend to have less individualized attention.
People may criticize you
When it comes to diet, exercise, and weight loss, you’ll find that people are often very opinionated. Your friends and family may say things like, “I could never” and “I don’t know how you did it that way.” However, you shouldn’t let these opinions change your own or alter your weight loss journey.
People may not even notice
Some people won’t notice if you’ve lost weight, especially if it’s less than 9 pounds. People tend to notice weight loss in your face before anywhere else.
You’ll stop snoring
If you snore or suffer from sleep apnea, you may be able to help yourself by losing just 5% of your body weight.
You’ll get better at Sudoku
The journal Neurology published a study that found that thinner men have better memories and cognitive skills than heavier men.
You can’t wait to sweat
The endorphins that are released after a great Zumba class are addictive and make you feel good. Additionally, seeing progress is also addicting. You’ll want to keep going to classes once you start seeing results like losing belly fat and gaining strength.
Your kids eat healthier
If you want your kids to eat items like bananas, salad, and whole grains then you need to set an example by eating these items as well. The same goes for if you want your child to not be overweight. A study done by the University of California found that for every unit that a parent’s BMI decreases, their children’s BMI decreases by a quarter. So basically, a parent’s weight loss will almost certainly lead to their child’s weight loss.
Your S.O. may lose weight, too
Your weight loss and healthy lifestyle choice may inspire your partner to set some similar goals for themselves. If not your husband or wife, maybe your parents, siblings, or close friends will be motivated to follow your lead.
You’ll need to re-size your rings
If your gut is shrinking, your fingers are probably shrinking too. This means that rings that you used to wear all the time may now be a bit too big. Fortunately, most jewelry stores can resize rings while you wait.
The dreaded “plateau”
Although you may have found it easy to lose the first 10 pounds, you may stall when trying to lose the next 10 pounds.
The so-called “fat-loss flatline” or “plateau” is a common occurence which is not as difficult to overcome as you might think. In fact, it may be your body’s way of telling you that it’s time to try something different.
Try adding a few new moves to your gym routine to change things up.
