7 reasons why you should not skip meals regularly during weight loss

Skipping meals regularly can cause slow metabolism, nutritional deficiencies, increased risk of overeating, hormonal disruption, digestive or mental problems.

7 lý do không nên bỏ bữa thường xuyên trong quá trình giảm cân

Skipping meals incorrectly can be harmful to your health. (Source: Getty Images)

Fasting is a widely used method to aid weight loss. While skipping meals may seem like a quick and easy way to cut calories, it can actually do more harm than good if not done properly.

Nutritionist Ashleigh Tosh warns that not consuming enough food during the day can lead to fatigue, lethargy and long-term health problems.

Ashleigh says: "Some people think skipping meals is a way to lose weight, but they don't realize it often has the opposite effect.

Your body goes into starvation mode, which means when you eat, it's more likely to store those calories as fat, and you're also more likely to overeat later in the day when hunger kicks in."

According to her, many people find it difficult to prioritize mealtimes alongside their busy lifestyles and end up skipping breakfast when rushing to work or forgetting to eat lunch because of a long meeting.

However, fueling your body with nutritious foods is important, “especially with a busy lifestyle, as it helps you stay energized and productive, ultimately leading to more success at work.”

Ashleigh Tosh points out 7 reasons why skipping meals can be harmful to your health, including:

Slow metabolism

"When you go for a long period of time without eating, your body goes into starvation mode, triggering a natural response to conserve energy by slowing down your metabolism.

This means that when you eat, your body is more likely to store the calories you consume as fat rather than burning them for immediate use,” says Ashleigh.

Low blood sugar

Skipping meals can cause your blood sugar to drop. This can lead to fatigue and dizziness, experts say.

Additionally, when you lack glucose, your brain doesn't function efficiently, leading to problems with concentration and an increased tendency to become irritable."

Increased risk of overeating

Skipping meals can leave you feeling much hungrier later, warns Ashleigh, which can lead to overeating or unhealthy food choices as you crave foods high in carbs and sugar.

“This can lead to weight gain and other health problems, such as binge eating,” says Ashleigh.

Nutritional deficiencies

"Skipping meals means you're not giving your body the nutrients it needs to thrive," Ashleigh explains.

The most common symptoms of a nutrient deficiency include severe hair loss, bone pain, fatigue, irregular heartbeat, and mouth problems. Malnutrition can also lead to more serious health complications, such as iron deficiency anemia.

Hunger hormones are disrupted.

If you ignore your body's natural hunger signals, it can cause hormonal imbalances, reducing the production of appetite-suppressing hormones.

“This makes it difficult to know when you're full, and you can end up overeating,” says Ashleigh.

Digestive problems

The expert warns that going too long between meals causes the body to release a stress response, which can irritate the digestive system and cause diarrhea, stomach pain, nausea and constipation. "This is due to the buildup of stomach acid in the stomach, which occurs when the stomach is empty for too long," says Ashleigh.

Mental health issues

Besides physical health, constantly skipping meals can also seriously affect your mental health.

“Because your body starts producing more cortisol, also known as the stress hormone, you're more likely to experience anxiety, mood swings, and depression,” Ashleigh says, adding that you're also at a higher risk of developing an eating disorder.

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