The minds of millions of people around the world are preoccupied with the best diet in the world that can help them lose weight while consolidating the results. Doctors are sounding the alarm as the number of obese people is increasing day by day. How to get out of the vicious circle of "work-sofa-fridge" and get in shape?
Where does overweight come from?
The incidence of obesity is becoming more common in civilized society, despite no change in genes, i. e. , inheritance. Modern man no longer has to hunt mammoths to get food for himself and his family. After all, it’s enough to dial a phone number and the pizza courier will knock on the door within minutes. Electronic 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 standing position, and this upsets the body’s energy balance, that is, the balance of energy taken in - and calories taken in and out.
Malnutrition only exacerbates this process, and given that eating habits develop in childhood, it turns out that an adult himself predominates and involuntarily provokes its appearance in his children. Obesity affects entire families and this trend is only increasing.
Here are the most common causes of overweight:
- Sitting lifestyle, hypodynamics.
- Chronic fatigue, stress.
- Lack of sleep. Few know that lack of sleep leads to overeating and it is a straight path to obesity.
- Heredity.
- Endocrine diseases - hypothyroidism, etc.
- Psychological eating disorder.
- Taking certain medicines, such as hormonal contraceptives.
Obesity is becoming a real problem and it is not about aesthetic appeal. Today it is one of the most common deaths worldwide. Saori Sakaue, a doctor of medicine and philosophy with a mentor, Professor Yukinori Okada, conducted a study and 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 for Human Genetics in Houston, Texas.
Why diets don't work
Many of those who lose weight who have tried multiple nutritional systems don’t understand why even the most effective diet doesn’t work? This is because it often happens that the chosen method of weight loss helps a person to get rid of excess weight almost immediately, but as soon as he returns to his usual lifestyle, the lost one returns, often taking extra pounds with him. Man goes into a vicious circle, experimenting on himself and his health, but it only worsens the current state.
Here are the most common causes of problems:
- reducing caloric intake to critical levels. Normally, a person needs 2500-3500 kcal per day, depending on gender. Reducing your daily caloric intake to 1, 500 kcal or less leads to significant nutrient deficiencies. The body cannot exist for a long time in such a regime, which inevitably leads to malfunctions and a return to normal;
- complete exclusion of all products. Some diets require the rejection of fatty or carbohydrate foods. But to maintain a normal life, the body needs proteins, fats and carbohydrates. Refusing to do all this has a number of unpleasant consequences. For example, a keto diet can lead to ketoacidosis, a serious condition associated with poisoning and dehydration. Yes, such a diet is practiced for certain diseases, but this process is strictly controlled by a doctor;
- non-compliance with the diet. Proper nutrition ensures a fragmented meal in small portions, and this is by no means a coincidence. Under these conditions, the digestive system works like a clockwork, is not overloaded, and the body does not starve, which means that the risk of overeating is reduced to zero;
- moral torture. If the diet you choose promises to lose 10 or more pounds, one is ready for anything. He tortures himself mentally, completely refusing his favorite foods. And the result of this approach is one - the breakdown.
How to choose the most effective diet?
Thus, it turns out that the most effective diet is one that can be followed for a lifetime. This is exactly what nutritionists believe in promoting proper and rational nutrition. Therefore, the approach to product selection, the way of cooking, the time of consumption, etc. need to be changed. If you can’t do this yourself, it’s better to seek help from a knowledgeable professional because often you don’t understand what you’re doing wrong. Sometimes a single refusal of a late dinner is enough to get the process started.
You should not think that every overweight person eats a fast food and ready meals. They may eat the same food as everyone else, but still gain weight. Someone is so overwhelmed by stress, and someone is simply suffering from a comorbidity such as diabetes but is not yet aware of it. The approach here needs to be complex and diet therapy is just one of them. According to American psychologist Tracy Mann, diets popular with people are generally useless in the fight against obesity. The first step is to calculate the normal caloric content of the diet and reduce it by 500 kcal below the appropriate energy requirement.
In addition, it is recommended that you increase your physical activity without error. What kind of sport it will be is decided by the person, because a positive result will only be noticeable under the conditions of regular classes, which means that the load should be pleasant and cause joy. Not everyone likes to carry heavy weights at the gym, plus many people are embarrassed by their bodies. They can try their hand at water sports - water aerobics, water cycling.
Nowadays, a lot of people do nordic walking, this sport has virtually no contraindications and is also suitable for the elderly and obese who need to protect their joints. Only under these conditions will the weight begin to lose weight. Medication and psychotherapy complement those started, but this is mandatory with medical intervention. He may also decide on the surgical treatment of obesity.