{"id":15692,"date":"2022-05-21T14:49:29","date_gmt":"2022-05-21T19:49:29","guid":{"rendered":"https:\/\/www.gnc.com\/learn\/?p=15692"},"modified":"2025-05-29T03:20:45","modified_gmt":"2025-05-29T08:20:45","slug":"lose-weight-not-health","status":"publish","type":"post","link":"https:\/\/www.gnc.com\/learn\/diet\/lose-weight-not-health.html","title":{"rendered":"Lose Weight, Not Health"},"content":{"rendered":"<p>Shedding pounds shouldn\u2019t include shedding nutrition. As you change your eating and exercise habits to lose weight, you might be inadvertently cutting out essential nutrients and sabotaging your success. Deficits in vitamins and essential nutrients can lead to undesirable effects that can hinder your weight loss efforts by making it harder to stick to a healthy eating regimen. To avoid feeling crappy and derailing your diet, here are some common signs of nutrition gaps, plus strategies for combating them so you can stay strong, motivated and healthy during your weight loss journey.<\/p>\n<p><strong>Related Reading<\/strong>: <a href=\"https:\/\/www.gnc.com\/learn\/diet\/find-the-diet-strategy-for-you.html\">FIND THE DIET STRATEGY FOR YOU<\/a><\/p>\n<p>&nbsp;<\/p>\n<h2>Common Signs of Nutrition Gaps During Your Weight Loss Journey<\/h2>\n<p>&nbsp;<\/p>\n<h3>YOU\u2019RE RAVENOUS<\/h3>\n<p>Stave off overeating and keep yourself on track by supplementing your diet with the following:<\/p>\n<ul>\n<li><strong>Protein and fiber<\/strong>\u00a0help you full longer because they take a while to get completely digested and remain in the stomach longer than other foods. This helps the body stabilize blood sugar levels, which in turn reduces cravings. Keep protein- and- fiber-rich snacks on hand, like nuts, fruit, carrots and hummus, to regulate hunger between meals.<\/li>\n<li><strong>Water<\/strong> is critical for keeping your digestive system\u2014not to mention your entire body\u2014functioning well, and it also helps you feel full. An Institute for Public Health and Water Research study recently showed that participants who drank two cups of water before a meal ate fewer calories than people who drank no water at all. Keep a <a href=\"https:\/\/www.gnc.com\/drinkware\/water-bottles\/\">stainless steal water bottle<\/a> on hand to promote drinking water all day long.<\/li>\n<\/ul>\n<h3>YOU\u2019RE EXHAUSTED<\/h3>\n<p>A program of sustained exercise and healthy eating will inject new energy into your daily life. If you find yourself instead feeling lethargic or weak, you may have some diet deficiencies:<\/p>\n<ul>\n<li><strong>Iron<\/strong>\u00a0helps your body transport oxygen through the bloodstream and is an essential mineral for metabolism and energy. A lack of iron in the diet means your muscles aren\u2019t storing and using oxygen efficiently, and may lead to anemia and feelings of extreme exhaustion. Make sure your diet includes adequate sources of iron, such as red meat, beans and dark leafy vegetables like spinach. And, if you are a woman, consider taking an\u00a0<a href=\"https:\/\/www.gnc.com\/minerals\/iron\/\">iron supplement<\/a>\u00a0if you need an extra boost.<\/li>\n<li><strong>B vitamins<\/strong>\u00a0are necessary for cell metabolism and energy production\u2014in fact, nearly every cell in the body uses them to create energy. Vitamin B-12 is particularly important to energy production and a deficiency can lead to anemia, according to the National Institutes of Health. Since your body does not make <a href=\"https:\/\/www.gnc.com\/vitamin-b\/vitamin-b12-cobalamin\/\">vitamin B-12<\/a> on its own, you need to consume it regularly. You can get B-12 from animal-based foods like fish, lean meat, poultry or eggs, as well as from\u00a0supplements.<\/li>\n<\/ul>\n<h3>YOU\u2019RE CRANKY<\/h3>\n<p>Changing your lifestyle also can change your mood and emotional outlook. If you\u2019re feeling frustrated, angry or generally not in control of your emotions, adjusting your sleep habits can help you regain balance:<\/p>\n<ul>\n<li><strong>Sleep<\/strong>\u00a0is crucial, especially when it comes to weight management. Recent research suggests chronic sleep deprivation may increase the likelihood of weight gain, not to mention leave you feeling irritable and stressed. In fact, a study in the American Journal of Epidemiology showed women who slept 5 hours or fewer per night had a 15 percent higher risk of becoming obese. If you\u2019re having trouble falling asleep or maintaining a regular sleep schedule, consider trying a product like\u00a0<a href=\"https:\/\/www.gnc.com\/melatonin\/melatonin-gummies\/\">melatonin gummies<\/a>, which supplements the melatonin your body produces naturally to help maintain your internal clock and sleep cycle.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Shedding pounds shouldn\u2019t include shedding nutrition. As you change your eating and exercise habits to lose weight, you might be inadvertently cutting out essential nutrients and sabotaging your success. Deficits in vitamins and essential nutrients can lead to undesirable effects that can hinder your weight loss efforts by making it harder to stick to a [&hellip;]<\/p>\n","protected":false},"author":27,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[2162,1153],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Lose Weight, Not Health | GNC<\/title>\n<meta name=\"description\" content=\"Learn how to lose weight the correct way while not sacrificing your health. 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