The minds of millions of people around the world are occupied by the best diets that can help you lose weight and at the same time consolidate the results. Doctors sounded the alarm, as the number of obese people is increasing every day. How to get out of the vicious cycle of "cooler-sofa-work" and get in body shape?
Where does being overweight come from?
The incidence of obesity in civilized societies is becoming more common, although there are no changes in genes, i. e. heredity. Modern man no longer has to hunt monsters to get food for himself and his family. After all, it is enough to dial a phone number, and the pizza deliveryman will knock on the door in a few minutes. Electronic technology and other new technologies have made life easier for Homo sapiens today. Many people engage in mental work, spending most of their time in a stationary position, and this disrupts the energy balance in the body, that is, the balance between energy absorbed - calories received and expended.
Improper nutrition only exacerbates this process, and since eating habits are formed from childhood, it turns out that adults themselves are overweight and inadvertently raise their appearance in their children. Obesity affects the whole family and this trend is only growing.
Here are the most common causes of overweight:
- Sedentary lifestyle, hypodynamics.
- Chronic fatigue, stress.
- Lack of sleep. A small number of people know that lack of sleep leads to overeating, and this is a direct route to obesity.
- Descendants.
- Endocrine diseases - hypothyroidism, etc.
- Psychological eating disorders.
- Take certain medications, such as hormonal contraceptives.
Obesity is a real problem and it’s not about aesthetic appeal. It is one of the most common causes of death worldwide today. Doctor of Medicine and Philosophy Saori Sakaue, along with her mentor Professor Yukinori Okada, conducted the study and found that blood pressure and obesity directly affect life expectancy. The results were presented at the 2019 annual meeting of the American Society for Human Genetics in Houston, Texas.
Why Diet Doesn't Work
Many of those who are losing weight, who have tried various nutritional systems, do not understand why even the most effective diet is not effective? Indeed, it often happens that the chosen way to lose weight almost immediately helps a person to lose excess weight, but once he returns to his normal way of life, which is lost again, often takes extra pounds with it. Someone falls into a vicious circle, he experiments on himself and his health, but this only exacerbates the existing situation.
Here are the most common causes of this problem:
- reduction of caloric content to a critical level. Typically, a person, depending on gender, needs 2500-3500 kcal per day. A reduction in daily caloric intake to 1500 kcal or less leads to a significant nutrient deficiency. The body cannot exist for a long time in such a regime, which inevitably leads to damage and return to normal;
- complete exclusion of any product. Some diets prescribe rejection of fatty or carbohydrate foods. But to maintain a normal life, the body needs both protein, and fat, and carbohydrates. The rejection of anything is fraught with various unpleasant consequences. For example, a keto diet can cause ketoacidosis, a severe condition associated with intoxication and dehydration. Yes, such a diet is practiced for certain diseases, but this process is strictly controlled by doctors;
- not adhering to the meal schedule. Proper nutrition provides fractional food in small portions and this is far from accidental. Under these conditions, the digestive system works like clockwork, it is not too much load, and the body is not hungry, which means that the risk of overeating is reduced to zero;
- moral torture. If the chosen diet promises a weight loss of 10 or more kilograms, the person is ready for anything. He mentally tortured himself, completely rejecting his favorite foods. And the result of this approach is one - fractions.
How to choose the most effective diet?
So it turns out that the most effective diet is one that can be followed for a lifetime. This is what nutritionists believe, promoting proper and rational nutrition. Therefore, it is necessary to change the very approach to the choice of product, method of cooking, timing of its use, etc. If you can not do it yourself, then it is better to seek help from a competent specialist, because often a person does not understand what he did wrong. It happens that just one late dinner refusal is enough to get rid of the process.
You shouldn’t think that everyone who is overweight eats one fast food and a simple meal. They may eat the same foods as everyone else but still gain weight. Thus, a person gets stressed, and a person just suffers from a corresponding disease, for example, diabetes, but does not yet know about it. The approach here should be complex and diet therapy is just one of them. According to American psychologist Tracy Mann, diets that are popular among people are generally useless as a way to combat excess weight. The first thing to do is to calculate the normal caloric content of the diet and reduce it by 500 kcal below the requirement of sufficient energy.
In addition, it is recommended that you increase your physical activity without fail. What kind of sport it is - it is up to the person to decide, because a positive result will be visible only under normal class conditions, which means that the load should be pleasant, bring pleasure. Not everyone likes to carry heavy loads in the gym, and besides, many are ashamed of their bodies. They can try water sports - water aerobics, aqua cycling.
Many people today are involved in Nordic walking, and the sport has almost no contraindications and is suitable for both the elderly and obese people who need to protect their joints. Only in such circumstances will the weight begin to fall. Drug treatment and psychotherapy will complement what has already been started, but this is with the mandatory participation of a physician. He or she can also decide on the surgical treatment of obesity.