The minds of millions of people around the world are occupied by the best diet that can help you lose weight and at the same time solidify the results. Doctors are sounding the alarm because the number of obese people is increasing every day. How to get out of the "desk-sofa-refrigerator" cycle and get in shape?
Where does excess weight come from?
The prevalence of obesity in a civilized society is becoming more common, even though there is no change in genes, i. e. genetics. Modern humans no longer need to hunt mammoths to feed themselves and their families. After all, just dialing a phone number is enough, in a few minutes the pizza delivery guy will be knocking on the door. Electronics and other new technologies have made life much easier for Homo sapiens today. A lot of people do mental work, spend most of their time in a stationary position, and this disrupts the energy balance in the body, that is, the balance between energy intake - calories received and expended. .
Improper nutrition only aggravates this process, and since eating habits are formed in childhood, an adult himself becomes overweight and inadvertently causes its appearance. in their children. Obesity affects the entire family and the trend is increasing.
Here are the most common causes of being overweight:
- Sedentary lifestyle, movement disorder.
- Chronic fatigue, stress.
- Sleepless. Few people know that lack of sleep leads to overeating, and this is a direct path to obesity.
- Genetic.
- Endocrine diseases - hypothyroidism, etc. v.
- Eating disorder.
- Are taking certain medications, such as hormonal birth control pills.
Obesity is becoming a real problem and it's not about taste. It is one of the most common causes of death worldwide today. Doctor of Medicine and Philosophy Saori Sakaue together with her 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 Genetics Society annual meeting in Houston, Texas.
Why Diets Don't Work
Many of those people who are losing weight, who have tried many diets, can't understand why even the most effective diet doesn't work? Indeed, it often happens that the chosen way of losing weight almost immediately helps a person get rid of excess weight, but as soon as he returns to his normal lifestyle, the lost things return again. back, often carrying extra pounds. A person falls into a vicious circle, he tests himself and his health, but this only worsens the current state of affairs.
Here are the most common causes of these problems:
- reduce the calorie content to a critical level. Normally, a person, depending on gender, needs 2500-3500 kcal per day. Daily calorie intake reduced to 1500 kcal or less resulting in significant nutrient deficiencies. The body cannot survive for long in such a regime, which inevitably leads to deterioration and return to normal;
- completely exclude any product. Some diets prescribe the refusal of fatty or carbohydrate foods. But to maintain a normal life, the body needs both protein, fat and carbohydrates. Rejecting anything has many unpleasant consequences. For example, the keto diet can lead to ketoacidosis, a serious condition associated with intoxication and dehydration. Yes, such a diet is made for certain diseases, but the process is strictly controlled by the doctor;
- Failure to adhere to a meal schedule. Proper nutrition provides for meals in small portions and this is not by accident. In this condition, the digestive system works like clock hands, it is not overloaded and the body is not hungry, which means that the risk of overeating is reduced to zero;
- moral torture. If the chosen diet promises weight loss of 10 kg or more, the person is ready for anything. He mentally tortured himself, completely refusing to eat his favorite foods. And the result of this approach is one - one crash.
How to choose the most effective diet?
So it turns out that the most effective diet is one that can be followed for life. This is what nutrition experts believe, promoting a reasonable and reasonable diet. Therefore, it is necessary to change the approach to product selection, cooking method, product consumption time, etc. . . If you cannot do it yourself, then it is better to seek help from a competent professional, since often a person does not understand what he is doing wrong. What happens is that just one turn of the late dinner is enough to make the process go smoothly.
You should not think that all overweight people eat the same type of fast food and convenience food. They can eat the same food as everyone else and still gain weight. Thus, someone is stressed, and someone simply has a concomitant 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, popular folk diets are generally not effective as a means of combating excess weight. The first thing to do is calculate the usual calorie intake of the serving and reduce 500 kcal below the required energy level.
In addition, you should increase your physical activity will not fail. What sport it will be - it is up to the person to decide, because positive results will be noticeable only in the conditions of ordinary classes, which means that the load should be pleasant, bring pleasure. Not everyone likes to carry heavy weights in the gym, and besides, many people feel ashamed of their body. They can try their hand at water sports - water aerobics, water cycling.
Today a lot of people participate in Nordic walking and this sport has practically no contraindications and is suitable for both the elderly and obese people who need to protect their bones and joints. Only under such conditions does the weight begin to decrease. Drug treatment and psychotherapy will complement what has already begun, but this requires the mandatory involvement of a physician. He may also decide to have surgery to treat obesity.