The minds of millions of people around the world are occupied with the best diet that can help you lose weight and at the same time consolidate the result. Doctors are ringing the alarm, because the number of obese people is growing every day. How to get out of the vicious circle of "work-sofa-refrigerator" and get in shape?
Where does the extra pounds come from?
The frequency of obesity in a civilized society is becoming more frequent, despite the absence of changes in genes, ie heredity. A modern person no longer needs to hunt mammoths to get food for himself and his family. After all, it is enough to type in the phone number, and the pizza delivery man will knock on the door in a few minutes. Electronic and other new technologies have made life much easier for today's Homo sapiens. Many people engage in mental work, spending 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 - the calories received and expended.
Improper diet only exacerbates this process, and given that eating habits are formed from childhood, it turns out that an adult himself suffers from excess weight and inadvertently causes its occurrence in their children. Obesity affects entire families and this trend is only growing.
Here are the most common causes of excess weight:
- Sedentary lifestyle, hypodynamics.
- Chronic fatigue, stress.
- Lack of sleep. Few people know that lack of sleep leads to overeating, and that is a direct path to obesity.
- Heredity.
- Endocrine diseases - hypothyroidism, etc.
- Psychological eating disorder.
- Taking certain medications, such as hormonal contraceptives.
Obesity is becoming a real problem and it is not about aesthetic appeal. It is one of the most common causes of death in today’s world. Doctor of Medicine and Philosophy Saori Sakaue, along with her mentor Professor Yukinori Okada, conducted the research and found that blood pressure and obesity directly affect life expectancy. The results were presented at the annual meeting of the American Society for Human Genetics 2019 in Houston, Texas.
Why the diet does not work
Many of those who lose weight, who have tried various dietary systems, cannot understand why even the most effective diet does not work? Indeed, it often happens that the chosen way of losing weight almost instantly helps a person get rid of excess weight, but as soon as he returns to his usual way of life, he loses the lost weight again, often taking the extra pounds with him. Man falls into a vicious circle, experimenting on himself and his health, but this only worsens the existing condition.
Here are the most common causes of these problems:
- reducing caloric content to critical levels. Normally, a person, depending on gender, needs 2500-3500 kcal per day. Reducing the daily caloric intake to 1500 kcal or less leads to a significant lack of nutrients. The body cannot exist for long in such a regime, which inevitably leads to breakdowns and a return to normal;
- complete exclusion of all products. Some diets prescribe a rejection of fatty or carbohydrate foods. But to maintain a normal life, the body needs proteins, fats and carbohydrates. Rejecting anything is fraught with a number of unpleasant consequences. For example, a keto diet can lead to ketoacidosis, a severe condition associated with intoxication and dehydration. Yes, such a diet is practiced in certain diseases, but this process is strictly controlled by the doctor;
- non-compliance with meal schedules. Proper nutrition allows for partial meals in small portions and this is no accident. In this state, 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 or more kilograms, the person is ready for anything. He struggles mentally, completely rejecting his favorite food. And the result of this approach is one - breakdown.
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 a proper and rational diet. Therefore, it is necessary to change the approach to the choice of products, the way of cooking, the time of their consumption, etc. If you cannot do it yourself, then it is better to seek help from a competent expert, because 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.
One should not think that all overweight people eat one fast and ready food. They may eat the same food as everyone else, but they are still gaining weight. Someone thus catches stress, and someone simply suffers from an accompanying disease, for example, diabetes, but does not yet know about it. The approach here should be complex and dietary therapy is just one of them. According to American psychologist Tracy Mann, diets that are popular among the people are generally useless as a means to combat excess weight. The first thing to do is to 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 physical activity without error. What kind of sport it will be - it is up to the person to decide, because a positive result will be visible only under the condition of regular classes, which means that the load should be pleasant, bring satisfaction. Not everyone likes to carry heavy weights in the gym, and besides, many are ashamed of their body. They can try water sports - water aerobics, aquacycling.
Many people today are engaged in Nordic walking, and this sport has virtually no contraindications and is suitable for both the elderly and obese people who need to protect their joints. Only under such conditions will the weight begin to fall. Drug treatment and psychotherapy will supplement what has been started, but with the obligatory participation of a doctor. He can also decide on surgical treatment of obesity.