Many people choose a shortcut to weight loss by simply restricting calorie intake without engaging in physical activity. This step is often taken by those with limited time or little motivation to exercise. However, health experts issue a stern warning regarding the effectiveness and long-term impact of this method.
Clinical nutrition specialist dr. Igus Ulfa Yaze, SpGK, explained that even though the number on the scale may drop through food restriction alone, the lurking risk is the loss of muscle mass. This uncontrolled muscle loss not only affects body aesthetics—causing the skin to look saggy or wrinkled—but also disrupts overall physiological functions.
Ideally, the weight loss process should focus on reducing body fat levels, not sacrificing muscle mass. According to dr. Yaze, maintaining muscle stability is crucial because muscle plays a vital role in maintaining the immune system, sleep quality, and hormonal balance, especially in women.
In addition to health risks, a diet relying solely on food restriction without physical activity tends to lead to a weight loss plateau or 'stuck' phase more quickly. This condition often triggers feelings of despair for those trying to reach their ideal weight. Therefore, a combination of a healthy diet and a regular exercise routine remains the main key to safe and sustainable weight loss.
