Do You Get Cramps When Losing Weight?

Pursuing weight loss through diet and exercise is a positive health choice than can result in improved health and quality of life; however, the reduction of nutrient intake and the expenditure of energy from exercise can predispose you to muscular cramps. Cramps are an involuntary muscular contraction or spasm that can cause extreme pain or discomfort according to the Mayo Clinic. Although you may be predisposed to cramping while losing weight, there are steps you can take to minimize your risk of cramping.

Dehydration

Dehydration from exercise is one common contributor to cramping. Dehydration is a state in which the body has an inadequate amount of water, which results in lower blood volume and an altered mineral concentration. Lower blood volume means less blood is circulating through the body, which causes your muscles to work anaerobically, without oxygen, to produce energy. This induces fatigue in the muscles more quickly and causes them to seize up, because inadequate energy is present for the muscles to contract properly. The Mayo Clinic suggests that you consume eight 8-oz. glasses of water each day to meet your water needs; however, you may need to consume more to replace water lost in sweat during intense exercise or in a hot climate.

Mineral Depletion

The proper balance of sodium, potassium and calcium in the blood is integral to normal muscular contraction. Your mineral balance can be compromised due to a change in blood volume, excess sweating or inadequate intake from your diet according to the Mayo Clinic. When you are losing weight, you will typically be consuming fewer calories, eating less food and consuming fewer nutrients. This reduced intake, combined with an increased need from exercise, results in a combination that predisposes you to muscular cramping. Bananas, containing potassium, and salty foods, such as pretzels, can be added to your diet to help you combat mineral related cramps, according to Randy Eichner's article appearing in the Gatorade Sports Science Institute's "The Clipboard" research magazine.

Blood Flow

Proper blood flow to the muscles also contributes to muscular cramping. Dehydration is one way blood flow can be disrupted; however, there is another way that weight loss-oriented training can impair blood flow. Sometimes individuals looking to lose weight will skip their warm-up and go straight into their intense workout in hopes of burning more calories while saving time. Skipping your warm-up does not allow blood to disperse to the areas of your body that are going to be worked, which can result in cramping. Always perform a 10 minute warm-up, such as a light jog, prior to exercise to ensure blood gets pumped to your muscles to ensure that your muscles get the nutrients they need during exercise and to loosen them up.

Considerations

If you are experiencing repeated bouts of cramping throughout the day that are not remedied through increased mineral uptake or proper hydration, you should seek a doctor to rule out any other underlying condition. Individuals with high blood pressure, those with heart conditions, diabetes or renal conditions should consult with their doctor and nutritionist to ensure that increased potassium and sodium uptake are safe for them.