Are you aiming to loose 10 kgs in a month

 Are you aiming to loose 10 kgs in a month?

Losing weight too quickly can have several long-term negative effects on your body and overall health. Here’s a breakdown of the main risks:

1. Muscle Loss

Rapid weight loss often results in losing muscle mass along with fat, especially if the diet lacks enough protein or strength training. This weakens your body and slows down metabolism.

2. Slower Metabolism

Extreme calorie restriction can cause your body to go into “starvation mode,” slowing your metabolism to conserve energy. This can make it harder to keep the weight off long term.

3. Nutrient Deficiencies

Quick weight loss diets usually lack essential nutrients (like iron, B12, calcium, and potassium), leading to fatigue, brittle bones, anemia, and more serious health issues over time.

4. Gallstones

Losing weight too quickly can cause the liver to secrete extra cholesterol into bile, increasing the risk of painful gallstones.

5. Heart Issues

Extreme dieting or weight cycling (yo-yo dieting) can stress the heart, leading to rhythm disturbances or worsening existing conditions.

6. Loose or Saggy Skin

Rapid loss doesn’t give your skin time to adjust, potentially leaving behind excess skin, especially after major weight changes.

7. Mental Health Challenges

Crash dieting or constant hunger can increase irritability, anxiety, food obsession, and even lead to disordered eating patterns like bingeing.

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What’s Safer?

 • Aim to lose 1–2 pounds per week

 • Focus on balanced nutrition, regular exercise, and sleep

 • Make sustainable lifestyle changes, not drastic ones

Slow and steady not only wins the race—it also keeps you from racing back to square one.

#fittrcoach