Fat, the enemy of dieting... losing too much may risk 'this disease'

When dieting, people often pay the most attention to body fat percentage. Body fat percentage is the proportion of fat in the body, with normal ranges of 15-20% for men and 20-25% for women. Having too high a body fat percentage is problematic, but having too low a percentage is also unhealthy.

If body fat is excessively low, the face can age rapidly. Especially when skin elasticity decreases with age and subcutaneous fat also diminishes, wrinkles on the face tend to become deeper. Wrinkles make a person look older than their actual age. Moreover, rapidly reducing body fat in a short period can accelerate facial aging because the skin's elasticity cannot keep up with the rate of fat loss. To maintain skin elasticity while losing weight, it is important to lose weight gradually and slowly, and to consume a balanced intake of essential nutrients such as proteins and vitamins to prevent the skin from becoming saggy. Adequate sleep and avoiding stress are also important.

When the body lacks fat, estrogen levels also decrease, increasing the risk of osteoporosis. Estrogen, primarily produced in the ovaries, is also generated in fat cells and the adrenal glands. Osteoporosis is a disease caused by an increase in osteoclasts, the cells that break down bone, surpassing osteoblasts, the cells that build bone. When estrogen does not function properly, osteoclast activity becomes vigorous, and bone resorption is not suppressed, leading to a decrease in bone density. As a result, the risk of osteoporosis increases.

In addition, a decrease in estrogen levels can increase the risk of infertility and cause menstrual irregularities. In fact, infertility caused by abnormal weight accounts for about 12% of all infertility cases. Half of these cases are due to underweight conditions.

To manage body fat healthily, it is important to consistently regulate your eating habits and exercise. Instead of rapid weight loss through calorie restriction methods like intermittent fasting or low-calorie diets, it is better to develop long-term lifestyle habits that help maintain weight. Combining aerobic exercise with strength training is particularly effective, as it increases muscle mass and helps burn more calories.