Are you restricting yourself to “only eating salads” or “having just one meal a day” in an effort to lose weight? While cutting calorie intake may lead to temporary weight loss, such extreme dietary restrictions often result in rebound weight gain and negative health effects.

Why Extreme Dietary Restrictions Are Harmful to Weight Loss

1. Slower Metabolism When you drastically cut calories, your body perceives it as a “starvation state” and slows down energy consumption. This lowers your basal metabolism, making fat burning more difficult.
2. Loss of Muscle Mass Losing weight through dietary restrictions alone causes not only fat loss but also muscle loss. Reduced muscle mass further lowers metabolism, making it easier to gain weight.
3. Nutrient Deficiencies and Health Issues Extreme dietary restrictions lead to protein, vitamin, and mineral deficiencies, causing skin problems, fatigue, and reduced concentration.

Healthy Eating Habits for Sustainable Weight Loss

The key to successful weight loss is “balanced eating” and “regular exercise.”

• Eat Three Proper Meals a Day: Instead of skipping meals, consume a well-balanced breakfast, lunch, and dinner. Skipping breakfast can lower metabolism and make weight loss more difficult.
• Ensure Sufficient Protein Intake: Consume protein-rich foods such as meat, fish, eggs, and soy products to maintain muscle mass.
• Include Carbohydrates in Moderation: Avoid completely cutting out carbs; instead, opt for low-GI foods like brown rice and oatmeal.
• Prioritize Fiber Intake: Improve gut health by incorporating vegetables, seaweed, and fermented foods into your diet.

Conclusion

Extreme dietary restrictions can lead to rebound weight gain and health issues. The key to dieting is “losing weight while eating properly.” At AGEM, a personal gym in Roppongi, we provide customized dietary advice tailored to your body type and lifestyle. If you want to achieve your ideal body in a healthy, sustainable way, feel free to consult with us!