People are so focused on losing weight that they are willing to do unproven and potentially dangerous things that can backfire and cause serious health problems.
What are the dangerous ways to lose weight to avoid?
Here are 6 dangerous strategies you should absolutely avoid when trying to lose weight:
1. Crash diets or very low-calorie diets
Severe calorie cutting can lead to weight loss, but the calories lost include valuable muscle and slows down your metabolism. Excessive calorie restriction also leads to a higher body fat percentage, which increases your risk of metabolic syndrome and type 2 diabetes.
Unless under the supervision of a doctor, do not cut calories below 1,200 calories per day. Otherwise, you will have a hard time getting enough nutrients to stay active and satisfy your hunger. Remember that when you lose weight quickly, you run the risk of gaining it back, especially if you are over 50.
2. Supplements that promise rapid weight loss
If a product sounds too good to be true, it probably is. Unlike prescription drugs, dietary supplements do not have to be proven safe and effective before they can be sold. Even products that are advertised as natural may not be safe or good for you.
If you are considering using any weight loss product, consult your doctor first. It is best to focus on what has been proven to be effective for weight loss, including your diet.
3. Cleanse or Detox Plans
At best, cleanses only result in water weight loss and stool weight. However, they can be dangerous. They pose the risk of dehydration, electrolyte imbalances, and more.
Dehydration without medical supervision is dangerous, and when combined with fasting, the risk is even higher. Your body is specifically designed to detoxify and excrete toxins. Therefore, detoxing is unnecessary and can lead to serious complications by disrupting your body’s systems.
Instead of detoxing, pay more attention to what you eat. If you want to cleanse or detoxify your body, drink plenty of water and eat foods rich in fiber.
4. Extreme forms of detoxification
Self-induced vomiting, chewing and spitting out food, or abusing laxatives are all dangerous behaviors that can cause severe dehydration, damage to tooth enamel, damage to the esophagus, and even heart rhythm disturbances leading to cardiac arrest if using syrup of ipecac. These behaviors can easily lead to eating disorders and serious health consequences. Losing weight this way is absolutely not safe.
The reason is because stomach acid is extremely strong. Strong acids are needed to prepare food for digestion and absorption. Food in the stomach is supposed to stay in the stomach, not be regurgitated back up into the throat and mouth. Highly acidic vomit can erode the esophagus, mouth, and tooth enamel. This can increase the risk of certain cancers, tooth decay, and many other diseases when vomiting becomes a habit.
Frequent vomiting or laxative abuse also causes excessive water loss, which can lead to severe dehydration and electrolyte imbalances. Purging in any form is not the way to reduce your waistline. Healthy eating is a much safer way to lose weight.
5. Extreme exercise
Overtraining may be appealing on reality TV. But in the real world, it can cause serious problems. It can cause serious wear and tear; increase the risk of injury, dehydration, and electrolyte imbalances; and psychologically, exercise becomes a punishment for eating.
The medical recommendation is to do at least 30 minutes of moderate-intensity cardio, 5 days a week, or 20 minutes of vigorous-intensity cardio, 3 days a week, and strength training that works all major muscle groups, two to three times a week. Some people think that more is better and go beyond what is healthy. That kind of obsessive exercise can start to take over their lives in unhealthy ways. Stick to moderate exercise, and you’re more likely to stick with it long term.
6. Smoking
We all know that smoking has numerous health risks. However, some people (especially young people) use smoking as a dieting strategy.
The nicotine in cigarettes has been shown to suppress appetite, but the risks of smoking far outweigh the benefits. It harms almost every organ in the body; causes cancer as well as cardiovascular, respiratory and other diseases; and reduces the smoker’s overall health. This means that smoking should never be used as a way to lose weight. It will wreak havoc on your overall health and even make it harder to maintain your weight once you quit.
So, losing weight safely requires patience and scientific choices. Stay away from extreme, risky, and unproven methods. Instead, focus on a balanced diet, moderate exercise, adequate sleep, and stress management. If you are unsure about the right approach, consult your doctor or nutritionist for sound, sustainable guidance.
