Millions of people around the world are engaged in the best diet that can help them lose weight and combine results at the same time. Doctors are sounding the alarm because the number of obese people is growing every day. How to get out of the ruthless period of "work-sofa-refrigerator" and get in shape?
Where does excess weight come from?
Although there is no change in genes, that is, heredity, obesity is more common in civil society. Modern man no longer needs to hunt mammoths to buy food for himself and his family. After all, it is enough to dial the phone number, and the person delivering the pizza will knock on the door in a few minutes. Electronics and other new technologies have made life much easier for modern Homo sapiens. Many people engage in mental work, spend most of their time in a stationary state, which upsets the energy balance in the body, ie the energy absorbed - the balance between calories received and consumed.
Malnutrition only aggravates this process, and given that eating habits are formed in childhood, it is clear that an adult suffers from excess weight and inevitably provokes its appearance in children. Obesity affects all families, and this trend is growing.
The most common reasons to avoid it are:
- Sedentary lifestyle, hypodynamics.
- Chronic fatigue, stress.
- Lack of sleep. Few people know that insomnia leads to overeating, which is a direct way 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 the world today. Dr. Saori Sakaue, a doctor of medicine and philosophy, and her mentor, Professor Yukinori Okada, conducted a study that found that blood pressure and obesity have a direct impact on life expectancy. The results were presented at the 2019 annual meeting of the American Society of Human Genetics in Houston, Texas.
Why diets don't work
Most people who lose weight and try different nutrition systems do not understand why the most effective diet does not work? Indeed, it often happens that the chosen method of weight loss helps a person to lose weight almost immediately, but as soon as he returns to a normal lifestyle, the losers return, often taking with them the extra pounds. A person falls into a vicious circle, experimenting with himself and his health, but this only worsens the current situation.
The most common causes of these problems are:
- reducing calorie content to critical levels. Normally, a person needs 2500-3500 kcal per day, depending on gender. A reduction in daily caloric intake of 1, 500 kcal or less leads to a significant nutrient deficiency. The body cannot exist in such a mode for a long time, which inevitably leads to disturbances and a return to normal;
- complete exclusion of any product. Some diets involve the rejection of fatty or carbohydrate foods. However, in order to live a normal life, the body needs both proteins, fats and carbohydrates. Giving up anything is fraught with all sorts of unpleasant consequences. For example, a keto diet can cause ketoacidosis, a serious condition associated with intoxication and dehydration. Yes, such a diet is applied to certain diseases, but this process is strictly controlled by a doctor;
- non-compliance with the meal schedule. Proper nutrition provides fractional meals in small portions, and this is not accidental. In this case, the digestive system works like a clockwork, is not overloaded and the body does not go hungry, ie the risk of overeating is reduced to zero;
- moral torture. If the chosen diet promises to lose 10 or more kilograms, the person is ready for anything. He tortures himself mentally by giving up his favorite foods completely. And the result of this approach is one - fragmentation.
How to choose the most effective diet?
Thus, it turns out that the most effective diet is a diet that can be followed throughout life. This is exactly what nutritionists believe in promoting proper and rational nutrition. Therefore, the choice of products, cooking method, consumption time, etc. the approach needs to change. If you are unable to do this yourself, it is better to seek the help of a competent specialist, because often a person does not understand what is wrong. It turns out that the process of giving up late dinner only once is enough to get you off the ground.
You should not think that all overweight people eat a fast food and a comfortable meal. They can eat the same food as everyone else, but they still gain weight. Thus, someone copes with stress, and someone simply suffers from an accompanying disease, such as diabetes, but does not yet know about it. The approach here must be comprehensive, and diet therapy is just one of them. According to American psychologist Tracy Mann, diets that are popular among people are generally useless as a means of combating excess weight. The first thing to do is to calculate the normal caloric 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. Which sport will be - the person decides, because the positive result will be noticeable only in the context of regular classes, that is, the load should be pleasant, bring pleasure. Not everyone likes to carry heavy loads in the gym, and many are ashamed of their bodies. They can try their hand at water sports - water aerobics, aqua cycling.
Many people today practice 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 in this case, the weight will begin to fall. Drug treatment and psychotherapy will complement the beginners, but this is done with the mandatory participation of a doctor. He may also decide on surgical treatment for obesity.