The minds of millions of people around the world are occupied with the very best diet that can help you lose weight and at the same time strengthen the result. Doctors are sounding the alarm because the number of overweight people is increasing every day. How do you break out of the work-sofa-fridge vicious cycle and get fit?
Where does obesity come from?
Obesity is becoming more and more common in a civilized society, although there are no changes in the genes, that is, heredity. A modern man no longer has to hunt a mammoth to get food for himself and his family. Finally, all you have to do is dial a phone number and in a few minutes the pizza delivery boy will be knocking on the door. Electronic and other new technologies have made life much easier for today's Homo sapiens. Many people are engaged in mental work and spend most of their time in a stationary position, which disrupts the energy balance in the body, that is, the balance between energy consumed - calories consumed and consumed.
Improper nutrition only aggravates this process, and since eating habits are formed from childhood, it turns out that an adult himself suffers from obesity and involuntarily provokes its appearance in his children. Obesity affects entire families and this trend continues to grow.
Here are the most common causes of obesity:
- Sedentary lifestyle, hypodynamia.
- Chronic fatigue, stress.
- Lack of sleep. Few people know that lack of sleep leads to overeating, and this is a direct route to obesity.
- Endocrine diseases - hypothyroidism, etc.
- mental eating disorder.
- taking certain medications, such asB. hormonal contraceptives.
Obesity is becoming a real problem, and it's not about aesthetics. It is now one of the leading causes of death worldwide. Doctor of Medicine and Philosophy Saori Sakaue, along with his mentor Professor Yukinori Okada, conducted a study and found that blood pressure and obesity directly affect life expectancy. The results were presented at the 2019 American Society for Human Genetics Annual Meeting in Houston, Texas.
Why diets don't work
Many weight losers who have tried different diet systems fail to understand why even the most effective diet doesn't work? Indeed, it often happens that the chosen way to lose weight almost immediately helps a person to get rid of excess weight, but as soon as he returns to his usual way of life, the loss returns again, often taking extra pounds with him. A person falls into a vicious circle, he experiments with himself and his health, but this only worsens the existing condition.
Here are the most common causes of these problems:
- Reducing the calorie content to critical levels. Normally, a person needs 2500-3500 kcal per day, depending on gender. A reduction in daily calorie intake to 1500 kcal or less will result in significant nutrient deficiencies. The body cannot long endure in such a regime, which inevitably leads to breakdowns and a return to normal;
- complete exclusion of any products. Some diets prescribe the avoidance of foods containing fat or carbohydrates. But in order to lead a normal life, the body needs proteins as well as fats and carbohydrates. Refusal of anything is fraught with a variety of unpleasant consequences. For example, a keto diet can lead to ketoacidosis, a serious condition associated with intoxication and dehydration. Yes, such a diet is practiced with certain diseases, but this process is strictly controlled by a doctor;
- Failure to follow the meal plan. Proper nutrition involves fractional meals in small portions, and this is far from random. In this condition, the digestive system works like clockwork, it does not become overloaded and the body does not starve, which means that the risk of overeating is reduced to zero;
- moral torture. If the chosen diet promises weight loss of 10 or more kilograms, then the person is ready for anything. He mentally tortures himself and refuses his favorite food completely. And the result of this approach is one thing - a breakdown.
How to choose the most effective diet?
So it turns out that the most effective diet is the one you can follow for a lifetime. This is exactly what nutritionists who promote proper and rational nutrition believe. Therefore, it is necessary to change the approach to the choice of products, the method of preparation, the timing of consumption, etc. If you cannot do this yourself, it is better to contact a competent specialist, often a person does not understand what he is doing wrong. It happens that just one refusal of a late dinner is enough to start the process.
You should not think that all overweight people eat fast food and convenience food. You can eat the same food as everyone else but still gain weight. So someone packs stress, and someone just suffers from a concomitant disease, for example diabetes, but does not know about it yet. The approach here should be complex, and nutritional therapy is just one of them. According to the American psychologist Tracy Mann, popular diets are generally useless to combat obesity. The first thing to do is calculate the usual calorie content of the diet and reduce it by 500 kcal below the adequate energy requirement.
In addition, it is recommended that you definitely increase your physical activity. What kind of sport it will be - it is up to the person to decide, because a positive result will be noticeable only under the condition of regular classes, which means that the load should be comfortable and bring pleasure. Not everyone likes to carry heavy weights to the gym, and many are ashamed of their bodies. You can try your hand at water sports - water aerobics, aquacycling.
Many people today engage in Nordic walking, and this sport has practically no contraindications and is suitable for both the elderly and overweight people who need to take care of their joints. Only under such conditions does the weight begin to drop. Drug treatment and psychotherapy complement what has been started, but with the obligatory involvement of a doctor. He can also decide on the surgical treatment of excess weight.