A few side effects serve as good indicators of too much weight loss. A notable reduction in strength or energy levels; an increased injury rate, including fractures; loose, sagging skin; dry, brittle hair; and, in women, disruptions of the menstrual cycle are all signs you've gone too far. Avoid all of these side effects by losing weight slowly and retaining muscle. Consult your physician before beginning any diet or exercise program.
Muscle and Bone Mineral Loss
If you simply focus on getting the needle on the scale to drop, you are probably sacrificing muscle tissue in the process. If you are feeling weaker, this is a sign that you have lost lean tissue instead of just body fat. This will also cause your metabolism to slow, which makes it even more difficult to lose fat. Long-term dieting can also result in calcium deficiencies and a weaker skeleton. This is particularly troublesome if you are a woman, as one in five women in America suffers from osteoporosis.
Depressed Hormonal Profile
Long-term, low-calorie dieting can suppress the production of a number of hormones, including thyroid hormones. This will cause your metabolism to slow, further hampering your attempt at weight loss. You may also experience a decrease in your ability to produce steroidal hormones, such as testosterone and estrogen, with a long-term, low-fat diet. The combination of suppressing these two types of hormones can lead to clinical depression.
Gender-Specific Issues
Should steroidal hormone production flag, both genders may experience a loss of fertility. If a man's testosterone production drops, so does his sperm count. This is in addition to the effects of depression and the potential for erectile dysfunction. If you are a woman and lose weight too quickly, you can completely shut down your menstrual cycle, which not only stops ovulation, but can possibly have long-term effects on your ability to conceive.
Short-Term Dangers
In the short term, the effects of rapid weight loss may include dizziness, dehydration and cramping, which result from water and mineral depletion. You can also experience mood swings secondary to hormonal fluctuations, drowsiness and lethargy. Other effects include diarrhea, nausea and vomiting. You will experience a diminished ability to regulate your body temperature and a depressed immune system. You did not gain weight overnight, so it will take time to lose it.
References
- U.S. National Library of Medicine National Institutes of Health: Osteoporosis
- "Williams Textbook of Endocrinology"; Henry M. Kronenberg, MD, et al., 2007
- "Journal of Steroidal Biochemistry"; Decrease of Serum Total and Free Testosterone During a Low-Fat High-Fiber Diet; Enko Hämäläinen et al.; July 1983
- "Clinical Endocrinology"; Low Free Testosterone Levels Are Associated with Prevalence and Incidence of Depressive Symptoms in Older Men; D. Joshi et al.; February 2010
- "Journal of Endocrinological Investigation"; Exercise-related Female Reproductive Dysfunction; S. Cannavo et al.; November 2001
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