There are a bunch of bad things when you are overweight or obese such as the possibilities of cancer, heart attack and many other illnesses will high for you. So it is better for you to try to lose some pounds before you get sick, it is better safe than sorry. Moreover, there are countless good points to dropping pounds. Your body will feel lighter with more energy. You will feel more confidence when you wear your dress or tuxedo. And of course, your body will be healthier, you will slash your risk of cultivating cardiovascular disease, cancer, depression, diabetes, back pain, sleep apnea and many other illnesses.
Maybe losing weight sounds easy but it is not. You have to prepare yourself physically and mentally. As a matter of fact, during your weight loss program, your brain will clash with your body and if you want your diet to be successful your brain has to keep following your diet plan, although your body feels aches. Body aches are normal for you when you are undergoing weight loss, the pain in your body will disappear accordingly to your weight loss stage. Moreover, while what encourages you to lose weight is clear, sometimes the results of actually losing weight can be unfathomable and every individual with a different plan will have different results. For example, when someone makes a weight loss plan that focuses on exercise and not reduces the meal, they tend to lose little pounds than the one who exercises more and eats less.
Why Does Our Body Ache when Undergoing Weight Loss?
As it is mentioned above, your body will feel aches when you are on a weight loss program. It happens because your body tries to adjust with your new routine. When you are normally eating two plates of main course but on a weight loss plan you only eat one plate of main course or more extremely you only consume a bowl of salad, your body will feel fatigue, do not have much energy and of course, you will feel hungrier than before. It is normal for you.
Many studies said metabolism is very influential in losing your weight. If your body has good metabolism, you will shed more kilos. Your body metabolism rate will reduce after you are losing more pounds and you will lose less pounds than before. The reason for this because your body also needs to maintain your body fat to support your internal organs. Another reason is in your body there are cell named fat cells, it releases a hormone called leptin and makes you feel hungrier and want to eat more food so your body will maintain the fat they lost from before. In this period, your body also feels aches because your nutritional intake also decreases and makes your muscle mass decrease. While you are in this stage, you have to keep your mind strong and always remember your goal so you are not lost to your craving belly and your weight loss is successful.
Why Lack of Nutrition Makes Your Body Aches?
Body aches can occur because you are deficient in the nutrients that are important for your body, it can also cause other unpleasant side effects. Following a healthy diet plan and consuming a multivitamin supplement can help reduce the risk for body aches that are caused by nutrients deficiency. If starting a healthy and balanced diet doesn’t get rid of body aches, it is better for you to consult a doctor. Several diet articles stated that you have to keep consuming nutrient meals if you want to lose your fat, not your muscle. An article entitled “American Family Physician” that was published in 2009 reported that Vitamin D deficiency is the reason muscle weakness and muscle aches during your weight loss program. Milk, yogurt, fish and sunlight is the source of vitamin D. Then, deficiency in magnesium is the reason you feel fatigue and weakness when you are on diet. Lack of magnesium also leads you to muscle contraction and cramp according to the Office of Dietary Supplement. Your body aches during your diet also occur when you do not eat or lack a meal with potassium or calcium so your level of these nutrients is low. Having low levels of sodium also can cause muscle spasms, cramps and weakness.
Low Carb Diet Can Cause Body Aches
While you do a low-carb diet you may consume more high-protein meals and less carbohydrate meals, it may help you to shed excess body weight. However, Rush University Medical Center said that, if your carbs intake is too low, it can cause muscle aches and fatigue. Therefore, you cannot be careless about reducing your carbs intake. You have to know carbs intake for healthy weight loss and help you to avoid body aches. According to Recommended Dietary Allowance (RDA), you have to consume about 130 grams of carbs per day to avoid muscle aches and please prefer healthy carbs which are found in whole grains, seeds, fruits, vegetables and low-fat milks.
Dehydration and Body Aches
Some research showed that not drinking enough fluids can result in muscle cramp. To avoid body aches that are related to dehydration, you can drink plenty of water throughout the day especially when you sweat a lot or when you are exercising. The U.S National Academies of Science, Engineering and Medicine suggested that an appropriate daily fluid intake is for men about 3.7 liters of fluids per day and for women about 2.7 liters of fluids per day. These suggestions cover fluids from water, food and other beverages. Commonly 20 percent of daily fluid intakes comes from food and the rest from beverages. Your personal fluid intakes may be higher or lower depending on the weather and how much you sweat in one day.
Body Aches After Exercising
Does your body feel pain after exercising? If your body aches after you workout, it means your muscle or tendon undergo inflammation or microtear, according to Dr. King. If you are doing extensive workout, it will cause a buildup of lactic acid in your muscles. During this moment, your muscle will repair the tear itself when you are resting. Taking a rest after exercising will help muscles to grow and strengthen itself. This process may sound harmful for you, but it is a natural response of your body when you are working out. It is normal to feel pain when you begin to workout after a while. The pain will last for a few days and will diminish after you rest. If the pain does not disappear in a few days, you can go to the doctor for consultation because it may be injured after you workout.
Several Nutrient Deficiency That Should be Avoid during Weight Loss to Prevent Body Aches
As a matter of fact, when you are on diet or any weight loss program you will limit the meal you consume per day. This limitation can make your body lack some of the essential nutrients which is necessary for your body to function optimally. According to Trisia L. Psota, PhD, RDN, a lecturer in the exercise and nutrition of Sciences Department at the George Washington University Milken Institute School of Public Health in Washington, DC; “nutrient deficiencies alter bodily functions and processes at the most basic cellular level, these processes include water balance, enzyme function, nerve signal, digestion and metabolism”. Therefore, while you are on diet, if you lack these essential nutrients your body will feel fatigue, aches or it may also lead to diseases. For instance, lack of calcium and vitamin D is the reason for osteopenia or osteoporosis. Anemia also happens because of inadequate iron in your body. The first clue that shows you are low in one or more essential nutrients or minerals is called Telltale symptoms. This article will tell you how to recognize seven common nutrient deficiencies therefore you will know what you lack during your weight loss program.
Lack of Calcium
Calcium is necessary for maintaining your bones to be strong and hard, for controlling the function of muscle and nerve. National Institutes of Health (NIH) stated that, if you are low in calcium, you will have symptoms such as numb, tingling fingers, muscle cramps and abnormal heart rhythms. And according to the Mayo Clinic, the majority of adults need 1000 milligrams of calcium per day, even though elderly need 1200 mg of calcium. This calcium intake is the same when you eat at least three servings of milk or yogurt a day. Another resource of good calcium is cheese, but if you are on a dairy product diet, you may consume breakfast cereal but check the product label about nutrition fact first and you have a meal with dark leafy greens such as kale and broccoli, as per NIH.
Lack of Potassium
Potassium is a mineral found in the meal you consume. It is also an electrolyte which distributes electrical impulses through your whole body. Potassium will assist the function of heart, nerves and muscles. It will also transfer the nutrients to the cells in your body while removing waste. Moreover, this useful mineral aids you in maintaining a healthy blood pressure, according to MedlinePlus. As HealthLine stated that; kidney disease, overuse of diuretics, excessive sweating or diarrhea or vomiting, magnesium deficiency and consumption of antibiotics ( such as carbenicillin and penicillin) can cause potassium deficiency. Signs of potassium deficiency are muscle weakness, twitches or cramps; extreme fatigue; irregular heartbeat and constipation, nausea, or vomiting. If you feel you lack potassium during your weight loss program, you may eat more fruit such as apricots, bananas, kiwi, oranges and pineapples. Vegetables such as leafy green, carrots and potatoes are also good sources of potassium. Other resources of potassium are lean meats, whole grains, beans and nuts. As per NIH, adult men’s potassium intake is 3400 mg each day and women are 2600 mg.
Lack of Magnesium
Magnesium plays an important role in over 300 metabolic reactions in your body. These reactions have a huge impact inside your body processes, including: protein synthesis, DNA synthesis, bone metabolism, cardiac function, blood pressure, glucose and insulin metabolism, etc. Magnesium is mainly stored in your bones and a small amount of it circulated in your bloodstreams. The symptoms of magnesium deficiency are nausea, numb, tingling, muscle cramps and spasticity, extreme fatigue and abnormal heart rhythms. Lack of magnesium can also cause loss of appetite. If you feel loss of appetite while you are on diet and feel fatigue, make sure to eat more food which contains magnesium such as cashew, spinach, edamame, peanuts, almond, dark chocolate, etc. The magnesium intake for adults commonly between 310 and 420 mg, depends on sex and age.
Lack of Vitamin D
Vitamin D is an essential vitamin which supports the regulation of calcium and phosphate absorption, therefore it is good for your bone, muscle and teeth. It is hard for most people to get enough amounts of vitamin D thru diet. According to Imaware Health, many American adults have vitamin D deficiency, overweight people and those who are rarely exposed to the sun will be more prone to lack of vitamin D. Symptoms of vitamin D deficiency are bone pain, muscle ache or weakness and fatigue. To avoid vitamin D deficiency during your diet, you may consume more red meat, oily fish, liver and egg yolk and try to have exercise outdoors to get a little sun. As per NIH, vitamin D intake for adults is 15 mg each day and for elderly is 20 mg each day.
Vitamin B12 supports red blood cells and DNA production, it also improves neurotransmitter function, as per NIH. Vegans and vegetarians may be at greater risk of vitamin B12 deficiency because vegetables do not contain vitamin B12 and people who have been through weight loss surgery may also lack this vitamin because the surgery causes the extraction of the nutrient in your body more difficult, according to Harvard Health Publishing. If you lack B12, you will feel numbness in your legs, hands or feet and you may have problems keeping your balance. Other symptoms are anemia, fatigue, mouth pain, memory loss and difficulty to focus. According to the NIH, B12 intake for adults is 2.4 mg each day. If you feel you have these symptoms while you are on a diet, make sure to eat more animal products such as fish, chicken, milk and yogurt to increase your vitamin levels. For vegan and vegetarians, foods fortified multivitamins are recommended.