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Understanding the nuances of weight management can be complex. Beyond diet and exercise, several physiological and lifestyle factors play a significant role. For instance, insufficient sleep can disrupt hunger hormones like ghrelin and leptin, potentially leading to increased food intake and reduced energy expenditure. Similarly, psychological stress can elevate cortisol levels, which may increase appetite and alter eating habits. Certain medical conditions, such as hypothyroidism, hypogonadism, and Cushing’s syndrome, can also contribute to weight gain, as can some medications like corticosteroids and certain antipsychotic drugs.
Daily weight can fluctuate, so it’s advisable to weigh yourself consistently, for example, in the morning after using the restroom and before breakfast. Significant weight shifts within a single day are almost always due to changes in water balance, not fat. Factors like excessive salt intake can cause water retention and temporary weight gain. Likewise, the weight gained immediately after a large meal is predominantly water and food residue, with only a minor portion being stored as fat. Hormonal changes during the menstrual cycle can also cause temporary weight increases, which typically resolve after the period ends.
It’s crucial to be wary of weight loss products from unverified sources, as they might contain illegal or harmful substances. Many popular “quick fixes” are ineffective. L-carnitine, enzymes, green juice (like Aojiru), and honey water do not directly cause weight loss. While coffee and tea can slightly increase energy expenditure, their impact on weight loss is minimal. Furthermore, topical products like “fat-burning” creams or “slimming” lotions that claim to reduce fat by application or target specific areas are not effective for weight loss.
Most individuals attempting to lose weight will encounter a weight loss plateau, a period where weight stops changing. This can occur weeks or months into a weight management journey and is often due to biological adaptations, changes in resting metabolic rate (RMR), and hormonal shifts. To overcome a plateau, it may be necessary to reassess and adjust your diet and exercise plan, potentially consulting a professional nutritionist or healthcare provider for guidance.
Unhealthy weight loss practices can lead to various health issues. Insufficient food intake, particularly low dietary fiber or carbohydrate consumption, can cause constipation. This can often be alleviated by increasing water intake, consuming more fiber-rich foods, and engaging in regular physical activity. Other potential signs of unhealthy weight loss include menstrual irregularities, hair loss, bloating, skin peeling, and in severe cases, premature ovarian failure or the development of eating disorders.
Eating disorders, primarily anorexia nervosa, bulimia nervosa, and binge eating disorder, are serious conditions that often begin with restrictive dieting aimed at weight loss. Anorexia nervosa has a high mortality rate, between 5% and 15%, making it one of the deadliest psychiatric illnesses. These disorders require professional medical intervention for treatment.
For individuals with significant obesity, medical interventions like weight loss medications or bariatric surgery may be considered, but these have strict eligibility criteria and require thorough medical evaluation. In China, for example, five medications are approved for adult primary obesity treatment: orlistat, liraglutide, benaglutide, semaglutide, and tirzepatide. Bariatric surgery aims to reduce weight by either decreasing stomach volume or shortening the effective length of the small intestine, thereby limiting food intake and nutrient absorption.
