Coming off effexor weight loss
Effexor Withdrawal: Symptoms & Timeline
Effexor (venlafaxine) is notorious for causing uncomfortable withdrawal symptoms, known as “antidepressant discontinuation syndrome.” Effexor is generally prescribed starting at 75 mg per day, but the max dose can range from 225 mg daily to 375 mg daily, depending on the dosage form of the drug. Skipping doses of Effexor or quitting the drug cold turkey, especially at higher doses, can lead to unpleasant withdrawal symptoms. For this reason, it’s important to take Effexor exactly as your doctor prescribes.
Effexor Withdrawal
When your body becomes used to a substance, suddenly stopping it can cause withdrawal symptoms. Someone who abruptly stops taking Effexor may start to experience withdrawal symptoms 8–12 hours after the last dose. Effexor withdrawal symptoms usually resolve within two weeks.
The most reliable way to prevent or minimize withdrawal symptoms is to gradually taper the Effexor dose over a minimum of two weeks, although a longer taper may be needed. No matter what, it is important to taper Effexor under a doctor’s supervision, especially if you are taking Effexor for a mental health condition like depression. Suddenly stopping Effexor while leaving your mental health untreated may be dangerous.
Effexor Withdrawal Symptoms
Among antidepressants, Effexor is one of the most difficult to quit. Antidepressant discontinuation syndrome (ADS) is characterized by a variety of withdrawal symptoms that occur because of physical dependence. Dependence develops with the regular use of antidepressants. Though it usually develops in six weeks or more, it can develop within just three weeks in some cases.
The presence and severity of Effexor withdrawal symptoms do not seem to be correlated with dose. Currently, it is impossible to reliably predict who will experience symptoms of ADS.
Effexor Brain Zaps
Venlafaxine has one of the highest rates of “brain zap” frequency associated with antidepressant discontinuation.
Brain zaps are an electric shock sensation that may also include visual disturbances. Doctors are not sure why this phenomenon occurs. Although this symptom resolves quickly in most people, others experience brain zaps for months or years.
Other Effexor Withdrawal Symptoms
Other common Effexor withdrawal symptoms can be uncomfortable or even debilitating, including:
- Vertigo
- Electric shock sensations in hands or feet
- Nausea
- Lethargy
- Flu-like symptoms
- Loss of coordination
- Anxiety
- Irritability
- Vivid dreams
- Insomnia
Effexor Withdrawal Timeline
The Effexor withdrawal timeline can vary. Symptoms typically begin as early as 12 hours after the last dose and generally resolve within one to two weeks. Because Effexor has a half-life of four hours, it is completely out of the system within a day. Antidepressants with longer half-lives stay in the body for longer amounts of time and may limit the onset and severity of ADS.
Factors Affecting Effexor Withdrawal
ADS typically affects about 20% of people who abruptly stop antidepressant use. However, Effexor may have a somewhat higher rate of ADS frequency — possibly up to 34%. There is currently no reliable way to predict the occurrence of ADS or its severity. Studies have even shown that higher Effexor doses are not predictive of ADS development.
A number of studies have shown that people who taper off of Effexor are significantly less likely to experience ADS, and their symptoms are milder and resolve more quickly compared to people who abruptly stop taking Effexor.
Effexor Withdrawal Treatment
The most reliable way to prevent Effexor withdrawal is to work with your doctor to develop a tapering regime. If you abruptly stop taking Effexor and are experiencing withdrawal symptoms, the only proven way to relieve them is to resume taking Effexor and gradually taper the dose with your doctor. Some studies have shown that cognitive behavioral therapy or mindfulness-based therapies can help people better manage their symptoms.
Medical Detox
Medical detox is not required for Effexor withdrawal, but people with ADS could find success in a rehab center that can help them taper off Effexor safely while providing behavioral therapy and other treatment.
People who take Effexor along with other substances may benefit from a medical detox to avoid withdrawal complications. This is especially true if you take Effexor for a mental health condition, which can worsen withdrawal symptoms.
How to Taper Off Effexor
Anyone who is considering quitting Effexor or other antidepressants should consult with a medical professional. Several studies have shown that the best way to prevent ADS and withdrawal symptoms is to gradually discontinue use.
An Effexor taper schedule may vary from person to person, but a general guideline is to reduce the Effexor dose by 10 mg every two weeks, for a minimum of four weeks. Your doctor can work with you to develop an appropriate tapering schedule that is most effective for your unique situation.
Effexor Withdrawal Remedies
There are no verified remedies for Effexor withdrawal. If you stop Effexor and start to notice withdrawal symptoms, talk to your prescriber immediately. They may be able to restart you on Effexor or another antidepressant, which can resolve your withdrawal.
In addition, it is important to focus on your health, as this may ease withdrawal symptoms. Some tips include:
- Eat a nutritious diet
- Stay well-hydrated
- Consider regular, light exercise, like yoga
- Consider therapy or counseling, especially if you were taking Effexor for a mental health condition
Alternative Treatments for Effexor Withdrawal
Cross-tapering may be an effective method to prevent or minimize Effexor ADS symptoms. Cross-tapering involves transitioning from high doses of Effexor to another antidepressant, often duloxetine, that has a similar makeup. However, there is a risk of serotonin syndrome if cross-tapering is done incorrectly.
A “wash-out” period of approximately five half-lives — about 20 hours for Effexor — must be done before starting another medication that inhibits serotonin reuptake.
Outpatient Treatment for Effexor Withdrawal
Outpatient rehab programs that offer cognitive behavioral therapies and other forms of psychotherapy may help people experiencing Effexor withdrawal symptoms. Behavioral therapies are also likely to be incredibly beneficial for people who are concerned about experiencing a recurrence of depression or anxiety.
Detoxing From Effexor at Home
Many people who stop using Effexor, either abruptly or with a taper, do so at home. Since quitting abruptly can increase the risk of ADS, it’s essential to follow your doctor’s advice when it comes to quitting Effexor and home and managing side effects. This includes having a friend or loved one available for support, or to help identify mood changes that can come from stopping an antidepressant.
If you have severe mood swings after stopping Effexor or start thinking about harming yourself or others, seek medical attention right away.
Call 911 or the National Suicide Prevention Lifeline at 1-800-273-8225. If you don’t have access to a phone, you can chat online with the hotline.
Finding a Detox Center
If you are concerned about Effexor ADS, it is advised to follow a tapering regimen under the care of medical professionals. Look for a rehab facility that has experience with tapering clients off of antidepressants and provides cognitive behavioral therapy.
If you are experiencing antidepressant withdrawal syndrome, The Recovery Village Columbus can help. Our experts will work with you to develop a tapering plan and provide cognitive behavioral therapy to help you overcome withdrawal symptoms and prevent the return of depression. Contact us today to learn about treatment programs that can work well for you.
Editor – Erica Weiman
Erica Weiman graduated from Pace University in 2014 with a master's in Publishing and has been writing and editing ever since. Read more
Medically Reviewed By – Dr.
Jessica Pyhtila, PharmD
Dr. Jessica Pyhtila is a Clinical Pharmacy Specialist based in Baltimore, Maryland with practice sites in inpatient palliative care and outpatient primary care at the Department of Veteran Affairs. Read more
Drugs.com. “Venlafaxine.” October 1, 2021. Accessed March 7, 2022.
Drugs.com. “Venlafaxine ER.” September 1, 2021. Accessed March 7, 2022.
Campagne, DM. “Venlafaxine and Serious Withdrawal Sympt[…]: Warning to Drivers.” Medscape General Medicine, July 6, 2005. Accessed March 7, 2022.
Warner, CH; Bobo, W; et al. “Antidepressant Discontinuation Syndrome.” American Family Physician, August 2006. Accessed March 7, 2022.
Papp, A; Onton, JA. “Brain Zaps: An Underappreciated Symptom […]sant Discontinuation.” The Primary Care Companion for CNS Disorders, 2018. Accessed March 7, 2022.
Maund, E; Stuart, B; et al. “Managing Antidepressant Discontinuation: A Systematic Review.” Annals of Family Medicine, February 2019. Accessed March 7, 2022.
Keks, N; Hope, J; et al. “Switching and stopping antidepressants.” Australian Prescriber, June 2016. Accessed March 7, 2022.
Outhoff, K. “Switching antidepressants.” South African Family Practice, 2015. Accessed March 7, 2022.
Medical Disclaimer
The Recovery Village aims to improve the quality of life for people struggling with a substance use or mental health disorder with fact-based content about the nature of behavioral health conditions, treatment options and their related outcomes. We publish material that is researched, cited, edited and reviewed by licensed medical professionals. The information we provide is not intended to be a substitute for professional medical advice, diagnosis or treatment. It should not be used in place of the advice of your physician or other qualified healthcare provider.
losing weight after effexor - Weight Loss Alternatives
I was put on Effexor up to 150mg. I have gained water and weight. 15-20lbs later, I started researching.
I went from a size 4 to 8/10 in a few months. My new doctor did me no favors. She took me off Adderall for ADD and put me on Effexor and Wellbutrin. I lost my job in April. I am convinced it was due to this medication change! She also dropped me as a patient when she learned I was fired! I went off Effexor 5 days ago, was taking 37.5 every other day. This withdrawal is the worst I've ever experienced! I'm moody, cranky,flying off the handle,not sleeping, brain zaps, dizzy, blured vision. It's taking every ounce of strength to not take a pill! I'm very concerned about the fat metoblism issue. I am 54 and feel terrible with this added weight. I don't want to go out with friends,etc. Nothing fits me and I live in leggings with long, blousy tops. This medication should be taken off the market!
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I have been skinny my entire life and gained 30 pounds on Effexor. I recently stopped taking it but haven’t lost any weight yet. My doctor told me Paxil makes you put on weight in your hips.
I was skinny while on Lexapro and Zoloft, no weight gain.
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Good grief--I am so glad to have found this thread! Apparently weight gain is on the top of most folks' list of side effects on Effexor. I started in 2016 on 150mg, increased to 225 in 2018, tried to go back down. Since the COVID pandemic and no access to my doc, I decided to start weaning off and am now down to 75mg/day. I gained over 40 pounds over the past 4 years and, as many of you say, no matter how healthy I try to eat or how much more movement I try to cram into my day, I can't lose weight to save my life! On top of that, I've developed other issues: as Kpb77 mentioned, 200 lbs on a 5'2 body and breathless all the time (which makes exercise more difficult), extreme and random pain all over, edema just popping up out of nowhere--doctors and specialists pretty much shrug their shoulders and don't know what's going on. I've only just started the 75mg regimen, and I'll be keeping an eye on the results, as well as doing some more research.
Best of luck to all of you.
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Hi everyone I never normally post but I am 2 years after coming off Effexor after it caused me to have an absolute breakdown, outrageous levels of social anxiety, electric shocks, paralysing brain fog and motivation issues and then an onset of awful symptoms relating to digestion, leaky gut, memory loss, food intolerances and 15kg of pure fat weight gain around my stomach. After many hours of research and tests and going down various route with Gastro, internists, Naturopath's, neurologists, gynae, endocrinologists and hours of crying and having to leave two jobs, I finally discovered that the cause is actually that Effexor causes adrenal exhaustion. Not just fatigue but full on exhaustion. It depletes your norepinephrine receptors which impacts excessive cortisol production to the point of flooding you may recall going through phases of feeling wired and having massive pupils. This is how it starts or when u realise the extent of something wrong.
Once the cortisol is over producing and wearing out it draws on the energy from other bodily functions to survive hence why leaky gut, constipation, libido, thyroid, panic attacks and weight gain elements kick in and the recovery takes some time but after working now on purely natural remedies i am starting to be me again. Wish you all the best I truly know that this is a terribly long recovery but if you stop trying to fix the individual elements that are ailing you and just work with a therapist to restore your adrenals naturally you will start to recover from Effexor damage.
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I am just coming off effexor and am now down to 75mg a year. Whilst I have gained quite a bit of weight, I know that I needed effexor to help me deal with my depression. I have been through counselling and now have strategies in place to help me cope. Had I NOT been on effexor, I never would have made it through the fog of depression. I would not have had the ability to listen properly to my psychologist and I certainly would not have been able to cope day to day.
I feel for everyone who suffers from depression but each person is on their own journey and sometimes medication is the ONLY way you can function. Do whatever works for you and worry about the weight issues when you are in a better place mentally
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Oh yes, and I also take a multi-vitamin, Omega 3, Vitamin D and Braggs Apple Cider vinegar (1 tablespoon in a small glass of water and just down it). Make sure to get the Braggs which is sold in a glass bottle rather than a plastic bottle.
Google rebooting your metabolism and you'll come up with the information that will work for you.
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GOOD NEWS EVERYONE!
Been Effexor free for 6 weeks. After reading up on the effects of Effexor on the metabolism, I have been doing the following to reboot the metabolism with steady results!
- Taking Renew Life Critical Liver Support capsules (liver learned to metabolize fat differently while on meds and I want to restore previous function)
- To replenish the adrenals, I'm taking AOR Ortho Adapt.
It contains rhodiola rosea and ashwaganda.
- To introduce/replenish beneficial gut bacteria, I'm taking a good probiotic Renew Life Ultimate Flora probiotic.
- Drinking 2 litres of water every day
- Exercising 4-5 times a week. I jog, take brisk walks and do basic resistance exercises to tone and build some muscle.
- Keeping food mostly plant based and basically choosing foods which support all of the above.
Besides having so much more energy since getting off the meds, I am definitely seeing a difference in my body and getting my spunk back! It's slow but it's steady so you just have to have patience and keep at it.
I hope this site doesn't mind me mentioning the brands of products which I use.. do your own research and choose what you feel is best for you. I just mentioned what I chose for me..
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I totally get how you feel.. Good news though...It seems to be working for me!! Been Effexor free for 6 weeks - weight according to a scale is coming down slowly, and I definitely am seeing difference in my measurements.
Just need to stay disciplined and patient.. The Effexor did it's job but I will NEVER EVER EVER deal with stress via meds again though!
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Thank you so much for sharing this. I am in such an angry, disillusioned, desperate state about being put on this traumatizing med. I am withdrawing now bout week and a half... After 5-6 years on Effexor XR... And "Tapering" off since Nov/Dec 2015. Thirty additional pounds- UNMOVEABLE-that every doc denied. As a very lean athlete/dancer growing up and gym rat for life. My four-pack abs are long gone-if muscle exists there anymore I go into cardiac arrest. I've been scouring website for som hope on the weight gain end at least. Not much shows... Your post has given me some hope.
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I've been off effexor for about a month now. Got back to exercising and eating better.. scale hasn't budged but I do feel better. Just came the following link which makes sense.
Basically says that the adrenals need help to get back to being properly functioning.. and that makes sense since they get so drained when dealing with chronic stress. Adrenals have so much connection with the metabolism.
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Thanks for taking the time out to give help and advice hope all is well for you . i was doing the HIIT workout whilst i was on the venlafaxine and zopiclone however my then psychiatrist took me off the zopiclone which i was on for 5 years and he took me off it way too fast!! i started getting bad withdrawals and when i tried doing my regualar 30 minute a day hiit workout after it i would go into a seizure like state brain felt like it was gonna come through skull i lost the ability to smell i felt like i was in another world absolutely terrifying .... i havent been able to workout now for 8 months i am currently withdrawing from venlafaxine down to 75mg from 135.mg and i will be then put onto sertraline, i was wondering if you have experienced anything like this and do you know how long this will last i lost 2 stone in the space of a year and now i fear i will gain that weight back fast now i cant do the exercise thanks
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Thanks for taking the time out to give help and advice hope all is well for you .
i was doing the HIIT workout whilst i was on the venlafaxine and zopiclone however my then psychiatrist took me off the zopiclone which i was on for 5 years and he took me off it way too fast!! i started getting bad withdrawals and when i tried doing my regualar 30 minute a day hiit workout after it i would go into a seizure like state brain felt like it was gonna come through skull i lost the ability to smell i felt like i was in another world absolutely terrifying .... i havent been able to workout now for 8 months i am currently withdrawing from venlafaxine down to 75mg from 135.mg and i will be then put onto sertraline, i was wondering if you have experienced anything like this and do you know how long this will last i lost 2 stone in the space of a year and now i fear i will gain that weight back fast now i cant do the exercise thanks
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Can anyone give positive weightloss feedback after coming off effexor? Not copying well with this gain iv been trying desperately to budge for the last 1 and half years.
Thanks! Im obviously desperate!
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I've been trying to get off the horrid stuff for two weeks. Like you i was on 150mg (for about 2 years give or take) and then down to 75 for a month then 37.5 for what was meant to be a month, but i tried ending 2 weeks early. The side effects after 3 days without were horrendous, with dizziness and mild brain zaps - however nothing compared to when i would runout of my prescription on 150. I am so incredibly upset about all the weight i put on from it - about 12 kg! Which makes a HUGE difference since i was very slender, often getting called anorexic- but i wasn't. I ate like a trooper. My boobs have gone up atleast 2 sizes and I'm at uni - i can't afford to buy new bras and clothes! but nothing fits me! i feel like I'm more depressed than i was prior to going on them due to this FAT! I haven't had a tablet since 5 days ago and trying to push past the symptoms cause i don't want to cave and have another again.
Anyway, as long-winded as that was, i was wondering how you are feeling now? i know it has only been about 2 weeks for you. have you seen any weightless? I'm desperate!!! I work out 2 times a day and watch what i eat and if anything I'm putting on. Iv never been this strict and 'fit' in my life, yet I'm the fattest!
Im so desperate to lose this effexor weight!
how are you feeling now? are you still feeling free? i can't wait for that! i still tear up over the smallest things such as things that i read or the news! and i still feel really light headed and in a daze but I'm hoping they will ease up soon. was this the case for you?
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Now that I'm off, I'm so enjoying the spunk that I didn't realize was even missing!. So much more energy now without sacrificing the insight gained while on it.
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Thanks for sharing. I gained 30 lbs while on 150mg of effexor for almost a year.
It took 6 weeks to gradually come down to not taking it at all.. thankfully no side effects. Now waiting to see what happens with the weight. I already feel a couple pounds lighter though. It's nice to see success stories in these blogs.
This was my weaning plan from 150mg for those who are struggling:
112.5mg for 3 weeks
75mg for 2 weeks
37.5 mg for 1 week
I'm on my second day of not taking it at all and I'm side effect free so far!
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Started weaning off Effexor because of insurance issues. I was only on 75mg for two years. But when I went off Effexor completely over the holidays my husband had to run out and get me a refill-- I thought I was going to have a seizure! Now I'm off completely. The dizziness, nausea, and brain shivers/pops have subsided. I'm 21 lbs heavier than I was when I started taking Effexor. And despite eating extremely healthy and exercising intensely 2-4 times weekly.
.. still gaining. I'm way more unhappy than I ever was when I first started this medication. Going to a doctor in a few days for blood tests--hoping to get something to help what is clearly f-ed up hormones. Why is this not a class action lawsuit?
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You've heard it before: To shed pounds, essentially eat less and practice more. In principle, that bodes well. Really, it's not simply in principle—science has demonstrated that blazing a bigger number of calories than you devour will bring about weight reduction. However, the inconvenience is this just has fleeting results. For long haul weight reduction, it essentially doesn't work, say famous stoutness specialists in JAMA commentary.
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I'm Emma Holden.I'm new and I'm excited to be here. Hoping to learn more about living a simple but productive life.
Also hoping that I can share some tips that have helped me with others!
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I have been in Effexor for 7 years now and have recently decided to ween myself off.
2 weeks at 75 from 150 and now at 37.5 for 2 weeks. Having withdrawals of course and severe back pains. Anybody else having this issue with their back? Also, over the course of 7 years I have put on 30 pounds. I do my best to jog or power walk 20 miles a week.
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i am on effexor since 1 year. but with ablify as well. i gained 25 kg. i dont know is it the effexor or the ablify or its is the mix of both, probably it is the worst mix for weight gain. i am now off effexor since only two weeks. still planning that i get off the ablify. it seems from all comments even if i stopped all medication there is nothing magical that will get me back to my original weight :( yes drs dont acknowledge its the effexor, but they sure admit the ablify is the cause, but i beleive that both did this to me. now i am stressed more from weight gain than my depression. i promise if i get any better in weight loss i will post again here.
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I made the same mistake with Lexapro…worst thing I ever did and totally afraid I will never be able to lose this weight.
I've been totally off for 3 weeks and no change on the scale. I am still kind of hungry but not as intense as I was when weaning and the first 2 weeks off. I just don't seem to have the will power I've had in the past. So, it must be the cravings from this horrible class of medicines. What I can't believe is that the doctors won't believe it and they don't weigh in (no pun intended) on how to lose this lousy weight. Mine said, nobody will feel sorry for you, your BMI is still in range and that REALLY ticked me off. I worked hard to be the weight I was and had stayed at 118 pounds for 8 years…then I went up to 134 on this ridiculous Lexapro. I did feel great and not anxious at all but when I realized none of my clothes fit, that itself made me anxious. So I went off on my own..no doctor consultation. I weaned from 10 to 5 mg for 2 weeks and then off. Had some headaches and dizziness (still dizzy) but I think the worst of that is over (I hope). Now, why doesn't the weight just fall off…why can't they tell us how to make that happen? Lousy medicine and lying doctors!
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I was taking venlafaxine for 2 years and went from 135 to 175lbs.
I've now been off for 2 months and have already gone down about 8lbs without even trying. I can especially notice the puffiness in my face has subsided. Venlafaxine was great for giving me this "not a big deal" attitude all the time but I didn't realize by me using this to ease out on my low frame of mind I was sacrificing any highs I ever feel. I really believe it should be taken off the market, I have a couple of friends who are on it and their vibrant personalities are now dulled out. Getting off venlafaxine was the best thing I've ever done for myself, I know now how to identify my hapiness and thrive on it without taking those moments for granted.
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back in the spring, i made the bold decision to begin weaning myself off on Effexor with my doctor's guidance. i had been taking 150 mg for close to 10 years with 100 mg of Wellbutrin chaser. Wellbutrin was the first to go in the spring. no horrible side effects. then i begin phasing out of Effexor.
150 mg to 75 mg to 37.5 mg with a full month on each reduced dosage. not an easy journey. the headaches and brain shivers were horrible at first, but things have leveled off for now. well, i am down to 37.5 mg... BUT my weight has gone UP 15-20 pounds since june! it's unbelievable how much weight i've packed on. i've gone from 165 to 180+ in a matter of weeks! the triumph of getting off Effexor has been overshadowed (literally) by my EVER-growing backside.
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Causes of sudden weight loss in women and men
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Dangers of weight loss | Tervisliku toitumise informatsioon
Behavioral dangers:
1) desire for too fast and drastic results
- too low calorie intake (fasting days, diets, rejection of some essential foods, macronutrients or food groups, etc.) )
- Excessive or frequent exercise (pre-training, stress on joints due to overweight, lack of energy)
2) Eating Disorders and Eating Disorders
Many people want to lose a lot of weight in a very short amount of time (e.g. fit into a wedding dress, look slim at a homecoming, etc.). To this end, radical measures are also used. People forget that energy is needed to sustain life, as well as nutrients, and the best way to get the latter is through food, not supplements. Food contains the right balance of nutrients, and they are best absorbed from it.
This can very easily lead first to an eating disorder and sometimes to an eating disorder.
Disrupted eating behaviors are problematic eating behaviors and attitudes that involve various aspects such as diets, weight loss training, overeating, obsession with food and weight, use of laxatives, etc.
Slow weight loss
It may happen that that people think that if they starve themselves or, for example, eat only 600 kcal, then in six weeks they will lose 10 kg. However, healthy weight loss is about 0.5-1 kg per week.
There are several reasons for slow weight loss.
- In case of starvation, compensatory mechanisms are activated that reduce the energy consumption of the body and stop weight loss.
- The body needs time to adapt to weight loss
- Eating too little energy may not provide the body with all the nutrients it needs.
- Studies have shown that slow weight loss, that is, when people review their physical activity and eating habits, helps to maintain the result more effectively. In such cases, weight loss does not cause the so-called.
"yo-yo effect" where rapid weight loss is followed by weight gain (often to a higher figure than the starting point), because people did not change their eating habits, but achieved weight loss through fasting or unwise food combinations.
Even if a person starts weight loss according to the principles of normal weight loss, at some point he may still feel that the pace is not enough, and begin to reduce the amount of energy received or do fasting days, when in fact there is none the slightest need.
An increased desire to lose weight can also be caused by the feeling that comes with losing weight: "I can do it." And the person begins to torture himself even more. This is facilitated by the positive comments of others, as well as the opportunity to buy clothes that were previously small or did not fit. However, it is important to force yourself to stick to your chosen goals, and not be led by the accompanying euphoria.
Elimination of fats
If the weight does not go away, it may also be due to a lack of certain nutrients in the diet, which directly depends on the quality of the food consumed.
Excluding foods from certain food groups (e.g. meat, starchy foods, etc.) immediately leaves the body without some nutrients - all this affects the health of the body, as well as the rate of weight loss.
The most common mistake people make is to start eating low fat foods. However, a balanced diet is one in which the proportion of fat in the energy value of the diet is between 25% and 35% and should not fall below 20% of the total food energy intake.
However, if a person begins to be afraid of fats and avoid them as much as possible, then as a result he gets less fat than necessary, which in turn leads to disturbances in the body, damage to the skin, hair, etc.
Although it is correct to limit saturated fatty acids (found mainly in animal products), you need to include fish, nuts, seeds and oils in your diet so that your fat intake does not fall below the recommended level.
Too little fat intake (less than 20% of total energy) also reduces the intake of fat-soluble vitamins (A, D, E and K) and interferes with their absorption.
Vitamin and mineral deficiency
Another danger of insufficient energy intake is vitamin and mineral deficiency. If you are consuming less than 1600-1700 calories per day, you need to plan your diet very carefully to get all the nutrients you need from food alone.
If you only look at the amount of energy you get, not which food group you should eat from which food, the following nutrients tend to suffer the most: (including legumes), berries) If the person has led a relatively inactive lifestyle, care should be taken when increasing physical activity. Too intense exercise can also be bad for the heart, so be sure to consult your doctor and take a stress test before starting more serious training. During exercise, you need to monitor your heart rate and your well-being. The optimal heart rate for fat burning exercises is considered to be 60-70% of the maximum heart rate. The latter is calculated using the formula 220 minus age. Excessive exercise can also be part of a disordered eating behavior. Both intentionally and unintentionally. If a person knows that physical activity expends energy, they can try to “work off” the energy received from each eaten piece. Physical activity
For example, when running, the effort on the leg in the landing phase is 2-3 times greater than body weight. Even 10% overweight can lead to complaints (foot, ankle, calf, knee, back, hip) during regular running training. Therefore, if you are overweight, it is better to start calmly and choose suitable activities from the following: walking, walking with sticks, cycling, swimming, skiing, dancing. When the weight is normal, you can continue to run. 
