Weight loss is often celebrated—and rightfully so! I am celebrating the win because, I am finally seeing results from continuous work in the gym as well as diet and lifestyle changes. Amid the noticeable physical and mental changes, there’s a side of the story that’s not spoken about enough or often left out completely.
My weight and body image have always affected my mental health, my confidence and my self-esteem, and this weight loss journey was extremely tough. However, now that there is progress, I am losing something else as well. The toll of my weight loss is being taken out on my hair.
I have been wracking my brain for months as to why my hair is blocking the shower drain after hair wash day and why the thinning is happening at a rapid pace. Often, weight loss is accompanied by muscle mass loss too, but the way in which I lost the weight has counteracted that. Thank goodness!
Change of season, stress and haircare products came to mind. And yes, those are all possible contributing factors, but I now know my weight loss has had a role to play in it as well and here’s why.
The surprising connection between weight loss and hair loss
Hair loss is an unexpected side effect that some people experience during or after weight loss.
Common causes include:
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Nutrient deficiencies: Rapid weight loss or restrictive diets can lead to low levels of iron, zinc, biotin, protein, and essential fatty acids—all of which are important for healthy hair growth.
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Stress (physical and emotional): Major changes in diet, calorie intake, and exercise levels can put the body under stress, triggering a condition called telogen effluvium, where hair prematurely enters the shedding phase.
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Hormonal shifts: Sudden changes in body composition can sometimes disrupt hormonal balance, which may affect hair health—particularly in women with conditions like PCOS or thyroid issues.
Is it permanent?
Usually not. Hair loss due to weight loss is often temporary, but it can be distressing. It typically resolves a few months after stabilizing your weight and improving your nutrient intake.
The link between weight loss and muscle loss
When you lose weight, through the absence of weight training, your body doesn’t just shed fat—it can also break down muscle, especially if you’re not careful.
Here’s why:
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Caloric deficit: To lose weight, you typically eat fewer calories. But when your calorie intake drops too low or too quickly, your body may start using muscle for energy—especially if you’re not getting enough protein.
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Lack of strength training: Without resistance training, your muscles aren’t given a reason to stick around. Your body adapts to the demands you place on it, and no weights = no need to maintain muscle.
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Low protein intake: Protein is crucial not just for satiety, but for muscle repair and maintenance. Diets too low in protein often lead to greater muscle breakdown.
Why it matters
Muscle is metabolically active, meaning it helps burn calories even at rest. The more muscle you have, the higher your metabolic rate. Losing it can slow down your metabolism and make weight maintenance harder over time.
How to protect your muscles and hair during weight loss
If you’re aiming to lose a few kgs without sacrificing muscle tone and hair health, here’s what helps:
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Lose weight gradually. Aim for 0.5–1kg per week to give your body time to adapt. This will help you maintain it as well.
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Prioritize protein. Try to include a protein source at every meal—lean meats, fish, tofu, lentils, eggs, or protein shakes.
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Lift weights. Resistance training 2–4 times a week can help preserve (and even build) muscle as you lose fat.
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Don’t skip healthy fats. Omega-3s from foods like salmon, walnuts, flaxseeds, and avocados support both hair health and hormonal balance.
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Take a multivitamin (if needed). Especially if you’re eating in a calorie deficit, a well-rounded supplement can help fill in any gaps.
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Stay hydrated and manage stress. Sleep, hydration, and relaxation all play a role in hormonal and hair health.
Pro tip: Incorporate hair growth stimulating practises. Deep oiling, scalp massaging and derma-rolling has really boosting my scalp health. Ensuring there is a healthy foundation for regrowth to occur.
Weight loss can be a beautiful, empowering journey—but it should never come at the cost of your overall health. If you notice more hair on your brush or feel like you’re losing your muscle mass instead of looking strong and toned, your body might be asking for a gentler, more supportive approach.
Muscle and hair are signs of vitality—not just vanity. So, nourish your body, move with purpose, and treat yourself with patience.
The goal isn’t just to be lighter—it’s to be stronger, healthier, and more vibrant overall.
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Featured Image: Writer’s own
