The minds of millions of people around the world are occupied by the best diet that can help you lose weight while solidifying your results. Doctors are sounding the alarm as obesity increases every day. How to get out of the vicious circle of "work-sofa-refrigerator" and shape a good figure?
Where does being overweight come from?
Obesity is becoming more common in civilized societies, despite unchanged genetics, aka heredity. Modern humans no longer need to hunt mammoths to obtain food for themselves and their families. After all, a phone call is enough, and a few minutes later the pizza delivery person will be knocking on the door. Electronics and other new technologies have made life easier for Homo sapiens today. Many people are engaged in mental work and spend most of their time in a still state, which disrupts the energy balance in the body, the balance between absorbing energy - calorie intake and consumption.
Improper nutrition only exacerbates this process, given that eating habits are formed from an early age, it turns out that an adult is overweight on his own and involuntarily emerges in a child. Obesity affects entire families, and the trend is only getting bigger.
The following are the most common causes of being overweight:
- Sedentary lifestyle, fatigue.
- Chronic fatigue, stress.
- lack of sleep. Few people know that sleep deprivation can lead to overeating, which is a direct route to obesity.
- hereditary.
- Endocrine diseases - hypothyroidism, etc.
- Psychological eating disorders.
- Take certain medicines, such as hormonal birth control pills.
Obesity is becoming a real problem, and it has nothing to do with aesthetic appeal. It is one of the most common causes of death worldwide today. Dr. Saori Sakagami and his mentor, Professor Yukorori Okada, conducted a 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 of Human Genetics in Houston, Texas.
Why dieting doesn't work
Many people who are losing weight, who have tried various nutritional systems, can't understand why even the most effective diet doesn't work? In fact, it often happens that the weight loss method chosen can help a person shed the excess weight almost immediately, but once he returns to his usual lifestyle, the lost person comes back, often taking away the extra weight. A man is caught in a vicious cycle of experimenting with himself and his health, but this only makes the existing condition worse.
Here are the most common causes of these problems:
- Reduce calorie content to critical levels. Typically, a person, depending on gender, needs 2500-3500 calories per day. Reducing daily caloric intake to 1500 kcal or less can lead to severe nutritional deficiencies. The body cannot exist for a long time under such a system, and it will inevitably lead to collapse and return to normal;
- Completely exclude any product. Some dietary provisions reject fat or carbohydrate foods. But to maintain a normal life, the body needs protein, fat and carbohydrates. Rejecting anything has all kinds of unpleasant consequences. For example, a ketogenic diet can lead to ketoacidosis, a serious condition associated with intoxication and dehydration. Yes, this diet is for certain diseases, but the process is strictly controlled by a doctor;
- Failure to follow meal schedules. It is no accident that proper nutrition can provide small divided meals. In this case, the digestive system is running like clockwork, there is no overload and the body is not starving, which means that the risk of overeating is reduced to zero;
- Moral torture. If the chosen diet promises a weight loss of 10kg or more, then the person is ready for anything. He tortured himself mentally, completely rejecting his favorite food. The result of this approach is a - glitch.
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 exactly what nutritionists believe, advocating proper and rational nutrition. Therefore, it is necessary to change the method of choosing products, cooking methods, eating time, etc. If you can't do it yourself, it's best to seek help from a competent expert, as often a person doesn't understand what they're doing wrong. It just so happens that one rejection of dinner is enough to get the process started.
You shouldn't assume that all overweight people eat one type of fast food and convenience food. They may eat the same foods as others and still gain weight. Some people seize on the pressure because of this, and some people just have a concomitant disease, such as diabetes, and don't know it yet. The methods here should be complex, and diet therapy is just one of them. According to American psychologist Tracy Mann, the diets that are popular among people are generally not a means of fighting overweight. The first thing to do is to calculate the usual calorie content of the diet and reduce it by 500 kcal, below the adequate energy requirement.
Also, it is recommended that you definitely increase your physical activity. What kind of exercise this will be - is up to the individual, as positive results are only seen under the conditions of a regular class, which means the load should be enjoyable and bring joy. Not everyone enjoys lifting weights at the gym, and many are embarrassed by their bodies. They can try water sports - water aerobics, water biking.
Many people are now engaged in Nordic walking, which has few contraindications and is suitable for the elderly and obese people who need to protect their joints. Only under these conditions will the weight begin to drop. Medication and psychotherapy will complement the treatment already started, but this is with the mandatory involvement of the doctor. He could also decide to have surgery for obesity.