When it comes to weight loss, many people assume that weight loss means all health indicators (including cholesterol) will also improve. However, this is not always the case. Some people who lose weight rapidly find that their cholesterol levels increase. So why does this happen, and is it a cause for concern?
The link between weight loss and cholesterol
Understanding the relationship between cholesterol and weight loss is essential, especially when you are experiencing rapid changes in weight. Cholesterol is a type of fat that is necessary for the body, but when it is too high, it can increase the risk of cardiovascular disease.
Regular weight loss can help lower “bad” cholesterol (LDL) and raise “good” cholesterol (HDL). However, in the early stages of weight loss (especially when losing weight rapidly), blood cholesterol levels can sometimes increase temporarily. This phenomenon is a natural reaction of the body when the metabolism changes dramatically.
Why can cholesterol increase after weight loss?
When the body begins to break down fat for energy, fat in fat cells is released, including cholesterol. As a result, the amount of cholesterol circulating in the blood can increase for a short period of time.
This is not a bad sign, but on the contrary, it is a period when the body is “restructuring” energy. Over time, when weight stabilizes, LDL levels will decrease, HDL will increase, inflammation will decrease and insulin sensitivity will improve. In other words, the initial increase in cholesterol is only a temporary step on the journey to improve long-term health.
The role of diet in controlling cholesterol when losing weight
Changing your diet is an essential part of the weight loss journey, but it is also a factor that greatly affects cholesterol. When fat is broken down, cholesterol in fat cells enters the blood, causing cholesterol levels to temporarily increase.
This is a normal phenomenon and can be controlled by a balanced diet: prioritize fiber-rich foods such as green vegetables, fruits, oats and whole grains to absorb excess cholesterol; supplement healthy fats from avocados, olive oil and nuts; limit saturated fat, refined sugar and always drink enough water to support metabolism. This way of eating not only helps control cholesterol effectively but also helps maintain a sustainable weight.
Common causes of increased cholesterol after weight loss
Understanding the causes will not only help you calm down but also help you adjust your lifestyle so that the weight loss process is safe and effective. Here are the common causes:
1. Release of cholesterol from stored fat
When losing weight quickly, the body begins to burn fat cells to create energy. During this process, the amount of fat that is broken down will release cholesterol stored in fat tissue into the blood, causing cholesterol levels to temporarily increase.
This phenomenon is normal and only occurs in the early stages when the body is “cleaning up” stored energy sources. After a few weeks or months, when the weight is stable, the cholesterol level will automatically decrease.
Tips to overcome: Lose weight slowly, about 0.5–1 kg per week to give the body time to adjust; drink enough water, eat lots of green vegetables and fruits to support fat excretion; and maintain light exercise every day to improve lipid metabolism.
2. Changes in diet
When applying diets or eating a lot of protein, the body can absorb more saturated fat, thereby increasing LDL cholesterol. Although these diets help lose weight quickly, if not balanced with healthy fats, cholesterol levels can be negatively affected.
Tips to overcome: Prioritize healthy fats such as fatty fish, olive oil, nuts; reduce red meat and fried foods; combine green vegetables and whole grains to balance nutrition, helping the liver process lipids more effectively.
3. Changes in hormones during weight loss
Losing weight quickly causes sudden changes in hormones in the body, especially thyroid hormones and cortisol. When cortisol increases due to stress or lack of sleep, the body tends to produce more cholesterol. In addition, changes in sex hormones in women also affect fat metabolism.
Tips to overcome: Maintain adequate sleep, reduce stress, supplement foods rich in omega-3 and practice yoga, meditation or walking to help the body stabilize hormones, rebalance metabolism.
4. Reduce physical activity after reaching the desired weight
After losing weight, many people tend to “relax” and stop exercising regularly. However, stopping exercise reduces the body’s ability to use fat for energy, leading to visceral fat accumulation and increasing LDL cholesterol again.
Tips to overcome: Maintain a regular exercise routine, at least 30 minutes/day with light activities such as walking, swimming or cycling to support the cardiovascular system and stabilize blood lipids.
5. Genetic factors
Some people have a genetic tendency that causes the body to produce more cholesterol than normal, regardless of whether the weight changes or not. In this case, losing weight may not immediately reduce cholesterol.
Tips to overcome: Regular health check-ups, maintain a diet rich in fiber and omega-3, low in saturated fat, and consult your doctor for appropriate adjustments when necessary.
In short, rapid weight loss can sometimes cause cholesterol to increase temporarily, but this is not a dangerous sign. It reflects the process of the body adapting to changes in energy and fat reserves. When you lose weight scientifically, cholesterol levels will gradually stabilize and improve in a positive direction.
The important thing is not how fast you lose weight, but maintaining a healthy, sustainable lifestyle so that cardiovascular health and the body progress in the most natural way.
