How to Prevent Hair Loss During Weight Loss? Shed Weight, not Hair
Whether you are considering losing weight or are already on the weight loss journey, one thing that is always concerning is the hair loss that comes along.
Weight loss diets often lead to a deficiency of micronutrients responsible for healthy hair growth.
In some cases, it also brings about hormonal changes or stress that might lead to hair loss.
But the question remains; how to prevent hair loss during weight loss?
Continue reading to learn ways to minimize hair shedding while still shedding those extra pounds.
Tips to prevent hair loss while losing weight
Here are some tips to improve your weight loss routine without making you lose your hair.
Gradual weight loss
Opting for gradual and sustainable weight loss is crucial to prevent hair loss.
Gradually losing weight has been associated with fewer health risks as well.
Rapid and extreme weight loss puts undue stress on the body, including the hair follicles, which ultimately causes them to fall out faster.
According to CDC, a steady weight loss of 1-2 pounds per week is ideal.
Avoid crash dieting
A crash diet is a way to lose weight quickly and involves restricting calorie intake.
This can ultimately lead to an insufficiency of nutrients essential to promote hair health.
Additionally, when you drastically reduce your calorie intake, your body becomes stressed.
This stress response can disrupt the normal hair growth cycle and lead to increased hair shedding.
Adequate protein intake
Protein, specifically keratin, is the building block of hair, and its deficiency can cause hair thinning and loss.
Ensure that your daily consumption of protein is being fulfilled while trying to lose weight.
Protein-rich foods provide the necessary amino acids that support hair growth and strength.
Include lean protein sources in your diet, like poultry, fish, low-fat dairy products, and plant-based options like beans and lentils.
Balanced diet
A balanced diet plays a very crucial role in maintaining scalp health and preventing hair loss.
When one is trying to shed weight, this balance is often neglected.
Hence, it is essential to incorporate food containing the following nutrients.
- Iron (leafy green vegetables, dried fruit, nuts, etc.)
- Zinc (oysters, red meat, poultry, pumpkin seeds, etc.)
- Biotin or vitamin B7 (eggs, milk, banana, walnuts, etc.)
- Omega-3 fatty acids (fish and other sea foods, seeds, nuts, plant oils, etc. )
- Vitamins (A, B, C, D, and E)
- Antioxidants (dark chocolate, pecans, blueberries, strawberries, etc.)
Nutritional supplements
Consulting with a dietitian or a healthcare professional can help determine if you require specific supplements to support hair health during weight loss.
They might prescribe you supplements such as biotin or iron, which would help in reducing your hair fall and improving the health of the hair.
However, it’s important to know that supplements should complement a balanced diet, not replace it.
Managing stress
Excessive stress is a significant contributor to hair loss.
Incorporating activities that reduce stress, such as regular exercise, meditation, yoga, etc., can have a positive impact on hair health.
Prioritizing self-care and implementing stress management techniques can greatly improve the condition of your hair while you work towards your weight loss goals.
Takeaway
Hair loss during weight loss can be a common concern, but with the right strategies, you can minimize its impact and maintain healthy hair.
Avoiding a crash diet, ensuring you are getting proper nutrients, and losing weight gradually can help reduce hair loss.
Apart from this, managing stress through relaxation techniques and self-care activities also plays a vital role in supporting healthy hair growth.
Note that hair loss during weight loss is usually temporary and reversible.
However, consult an expert if you experience significant hair loss for proper diagnosis and guidance.
