November 3, 2025 | 12:58 pm
TEMPO.CO, Jakarta - Have you ever experienced diligently following a strict diet and regular exercise, yet the weight does not seem to go down? Don't worry, you are not alone. Many women face the same issue even after counting calories and maintaining a healthy eating pattern. Have you ever considered that the cause might not only be about willpower or calories, but something deeper, such as a lack of iron?
Yup, iron deficiency can be a hidden factor behind a stagnant diet. Iron deficiency not only causes weakness and dizziness but can also affect metabolism, energy, and the body's performance in burning fat. Let's take a closer look at the explanation below!
1. Low Energy = Decreased Calorie Burn
Iron deficiency reduces the production of hemoglobin in the blood. However, hemoglobin functions to carry oxygen throughout the body. When oxygen levels decrease, the body's energy also decreases.
You may experience fatigue, difficulty concentrating, and lack of motivation. As a result, physical activity decreases, and the calories burned also decrease. This is one of the reasons why the diet may feel stagnant even though you have been "trying hard".
2. Slowed Body Metabolism
Iron plays a crucial role in maintaining an active metabolism. When iron levels decrease, the energy burning process in the body also slows down.
Several studies indicate that iron deficiency can disrupt the function of mitochondria in cells responsible for burning energy. If metabolism slows down, the targeted calorie deficit becomes ineffective.
3. Changes in Appetite and Mood
A body lacking in iron often responds with extreme fatigue and changes in mood. You may become more prone to stress, crave sweet foods, or have difficulty controlling portion sizes.
Unstable emotions and hormones can also hinder weight loss. So, if you often feel like snacking without a clear reason, it could be a signal that your body lacks essential nutrients such as iron.
4. Suboptimal Exercise Performance
Fatigue due to low iron also affects exercise performance. When the body lacks oxygen, muscles cannot work optimally. As a result, you may easily become breathless, experience decreased stamina, and the exercise results may not be optimal.
If left unaddressed, this could lead to a loss of motivation for exercise, although exercise is a crucial key in the fat-burning process.
5. Strict Diet Can Worsen Iron Deficiency
Ironically, a diet that is too strict can exacerbate iron deficiency. Drastically reducing meal portions often causes the body to lose the intake of iron from natural sources such as red meat, liver, fish, or dark green vegetables.
As a result, you get caught in a cycle: stricter dieting leads to lower iron absorption, which weakens the body and ultimately hinders further diet progress. Sounds familiar?
Tips: How to Prevent and Overcome Iron Deficiency
To ensure a smooth diet and optimal body function, pay attention to the following:
Consume iron-rich foods such as lean meat, chicken liver, fish, tofu, tempeh, and spinach.
For vegetarians, ensure optimal absorption of non-heme iron by adding vitamin C (such as tomatoes, oranges, or bell peppers).
Avoid drinking tea, coffee, or milk immediately after meals as they can inhibit iron absorption.
If you often feel tired or the diet seems to be ineffective, consult a doctor to check ferritin and hemoglobin levels.
Iron deficiency may not be the first thing that comes to mind when the diet is not going smoothly, but in fact, this condition could be the hidden cause of why weight loss is difficult.
A body lacking in iron does not have enough energy to burn calories, exercise, or maintain optimal metabolism.
So, before blaming yourself for a failed diet, first check: has your body received enough iron or not?
HEALTHLINE | VERYWELL HEALTH | EVERYDAYHEALTH
Editor's Choice: 6 Extreme Diets That Are Bad for Your Health
Click here to get the latest news updates from Tempo on Google News
6 Extreme Diets That Are Bad for Your Health
28 hari lalu
Extreme and nutrition-restrictive diets can potentially pose serious problems for the body in the long run.
9 Health Risks of the Carnivore Diet
26 Agustus 2025
Understanding the potential health risks of a carnivore diet is essential before deciding to follow it.
Safe Tips for Drinking Matcha
12 Agustus 2025
Research suggests waiting at least an hour after consuming iron-rich food before drinking matcha.
5 Morning Habits to Support Weight Loss
11 Agustus 2025
Incorporating simple morning habits into your routine can significantly boost fat burning and support your weight loss program.
Can Matcha Cause Anemia? The Truth Behind the Viral Claim
11 Agustus 2025
Some users claim that consuming matcha can cause anemia by inhibiting iron absorption. Find the truth here.
10 Expert Tips for Rapid and Healthy Weight Loss
13 Juli 2025
Tips for rapid and healthy weight loss often highlight various strategies, from unique metabolic boosts to disciplined eating and exercise.
What Happens to Your Body When You Don't Eat for a Day?
12 Juli 2025
Going without eating foods for a full day, commonly referred to as fasting, is often practiced by individuals following a diet.
Selecting the Best Diet for Your Cat
18 Juni 2025
Finding the ideal food for cats can be a challenge, as it must provide adequate nutrition, the right amount of calories, and high-quality ingredients.
Discover How These Nuts and Grains Can Reduce Bad Cholesterol
9 Juni 2025
In addition to walnuts, here is a list of nuts and grains that can help lower bad cholesterol, according to research.
Why Greece Should Bank on its Diet for a Double Dividend in Climate and Health
1 Juni 2025
Greece stands to reap a powerful "double dividend" by simply returning to its traditional Mediterranean diet.
