The minds of millions of people around the world are busy with the best diet that can help you lose weight and at the same time consolidate the result. Doctors are sounding the alarm, because the number of obese people is growing every day. How to get out of the vicious circle of "work-couch-fridge" and get in shape?
Where does excess weight come from?
The incidence of obesity in a civilized society is becoming more common, despite the absence of changes in genes, that is, heredity. A modern person no longer needs to hunt a mammoth to obtain food for himself and his family. After all, just dial a phone number and the pizza delivery guy will be knocking on the door in a few minutes. Electronics and other new technologies have made life much easier for Homo sapiens today. Many people are engaged in mental work, spend most of their time in a stationary position, and this disturbs the energy balance in the body, that is, the balance between the energy absorbed, calories received and spent.
Improper nutrition only exacerbates this process, and since eating habits are formed from childhood, it turns out that an adult person suffers from excess weight and inadvertently provokes its appearance in his children. Obesity affects entire families and this trend is only growing.
These are the most common causes of excess weight:
- Sedentarism, hypodynamia.
- Chronic fatigue, stress.
- Lack of sleep. Few people know that lack of sleep leads to overeating, and this is a direct path to obesity.
- Inheritance.
- Endocrine diseases - hypothyroidism, etc.
- Psychological eating disorder.
- Taking certain medications, such as hormonal contraceptives.
Obesity is becoming 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, together 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 of those who are losing weight, who have tried a variety of nutrition systems, cannot understand why even the most effective diet does not work. In fact, it often happens that the chosen way of losing weight helps a person get rid of excess weight almost instantly, 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, experiments on himself and her health, but this only worsens the existing state of affairs.
These are the most common causes of these problems:
- reduction of caloric content to critical levels. Normally, a person, depending on gender, needs 2, 500-3, 500 kcal per day. A decrease in daily caloric intake to 1500 kcal or less leads to a significant lack of nutrients. The body cannot exist for a long time in such a regime, which inevitably leads to failures and a return to normality;
- complete exclusion of any product. Some diets prescribe the rejection of fatty or carbohydrate foods. But to maintain a normal life, the body needs proteins, fats and carbohydrates. Refusing anything is fraught with a variety of unpleasant consequences. For example, a ketogenic diet can lead to ketoacidosis, a serious condition associated with intoxication and dehydration. Yes, such a diet is practiced for certain diseases, but this process is strictly controlled by a doctor;
- non-compliance with meal times. Proper nutrition provides fractional meals in small portions and this is far from accidental. Under this condition, the digestive system works like clockwork, it is not 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 kilograms or more, the person is ready for anything. He mentally tortures himself, completely rejecting his favorite foods. And the result of this approach is one: a collapse.
How to choose the most effective diet?
So it turns out that the most effective diet is the one that can be followed for a lifetime. This is exactly what nutritionists believe, promoting proper and rational nutrition. Therefore, it is necessary to change the very approach to the choice of products, the cooking method, the time of their consumption, etc. If you cannot do it yourself, it is better to seek help from a competent specialist, because often a person does not understand what he is doing wrong. It happens that just one rejection of a late dinner is enough for the process to take off.
You should not think that all overweight people eat fast food and ready meals. They may eat the same food as everyone else, but still gain weight. Someone like this takes advantage of stress, and someone simply suffers from a concomitant disease, for example, diabetes, but does not know about it yet. The approach here must be complex and diet therapy is just one of them. According to American psychologist Tracy Mann, popular diets are generally useless as a means of combating excess weight. The first thing to do is calculate the usual caloric content of the diet and reduce it by 500 kcal below the adequate energy requirement.
In addition, it is recommended that you increase your physical activity without fail. 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 pleasant, bring pleasure. Not everyone likes to carry heavy weights in the gym, and many are embarrassed about their bodies. They can try their hand at water sports: water aerobics, water cycling.
Many people today are engaged in Nordic walking, and this sport has practically no contraindications and is suitable for both elderly and obese people who need to protect their joints. Only under such conditions the weight will begin to fall. Pharmacological treatment and psychotherapy will complement what has been started, but this is with the mandatory participation of a doctor. You can also decide on surgical treatment of obesity.