Weight loss: are you losing fat or muscle? Beware of malnutrition!
This week marks Malnutrition Week for Australia and New Zealand. Often when we think of malnutrition, we picture a certain type of body shape- it might be thin, small, and frail. But did you know that people of all shapes and sizes can be malnourished??
Read on to learn about how people can easily become malnourished when trying to lose weight. We’ll explore how to recognise the signs of malnutrition and how to lose weight in a healthy way to avoid malnutrition.
What is malnutrition?
The World Health Organisation defines malnutrition as ‘deficiencies, excesses or imbalances in a person’s energy intake and/or nutrients.’ In simple terms, this means that the body is not getting the nutrients it needs to thrive in the right amounts. Maintaining a healthy diet that contains a variety of foods from all the food groups can help to reduce your risk of malnutrition.
Why is it easy to become malnourished while losing weight?
Believe it or not, not all weight loss is healthy. In fact, without careful planning, weight loss can result in malnutrition. The reason for this is that people are often caught up in reducing their total energy (also known as calories) consumption, but neglect other vital nutrients such as protein, carbohydrates, and vitamins and minerals.
What are the risks of becoming malnourished while losing weight?
When we lose weight, we can lose two different types of body mass: fat and muscle.
Losing excess fat when you are overweight or obese is well known to be good for your health as this can reduce your risk of heart disease, diabetes and other chronic diseases.
However, on the other hand, losing muscle carries a number of risks and consequences. Losing a large amount of muscle can lead to:
loss of strength
loss of agility including coordination and balance
decreased immunity
increase risk of infections and complications
Finally, when food intake is not carefully planned for weight loss, we are at greater risk of vitamin and mineral deficiencies. Avoiding certain food or food groups when attempting to lose weight can lead to symptoms such as fatigue, weakness, light headedness, and cold hands and feet, such as in the case of iron deficiency.
How can I avoid becoming malnourished while losing weight?
Eat a variety of food from the 5 food groups and not restrict or omit a certain food or food groups without consulting a health professional
Ensure you have adequate amount of lean protein at each meal to maintain your muscle mass and this amount varies for every person
Set SMART goals for your weight loss plan which are Specific, Measurable, Achievable, Realistic and Timely
See an Accredited Practicing Dietitian to make sure your weight loss diet is carefully planned with adequate nutrients and also sustainable for the long term!
The team at Holistic Dietetics is here to ensure that your weight loss journey is safe and SMART!