Effective weight loss methods are not always the most common. Often all possible diets are presented to us as a panacea, active sports, body wraps, baths and saunas are advertised. Unfortunately, these weight loss methods don't pay off. They allow you to lose weight for a short time, after which the kilograms will safely return and take a few extra ones with you.
Why obesity arises
Most of us believe that obesity is caused by overeating. This is partly true, but there are deeper reasons. Doctors suggest treating obesity as a disease and a professional approach to its treatment.
Science explains the occurrence of obesity with the fact that the energy obtained from food is not completely absorbed by the body and stored in fat cells. There are 2 types of obesity: hyperplastic and hypertrophic. In the latter, the fat cells increase in size, but their number does not change. In the hyperplastic type, the number of fat cells increases from birth. Doctors attribute this to genetic abnormalities.
Depending on the reasons, the appearance of obesity is:
- Food supplements. Obesity results from overeating and little physical activity. Typical for people over 50 years of age, more likely for women. Overeating arises from the mundane habit of overeating at night, eating more than necessary, due to sedentary work, under the influence of stress and simply out of boredom. Sometimes children also suffer from a bad habit when their parents try to feed them high-calorie foods more often. Some adults see the consumption of fatty foods as a healthy diet. The habit of lying down after lunch also contributes to being overweight.
- Hypothalamic obesity results from a disruption of the hypothalamic region of the brain. He is responsible for appetite, hormone production. The thyroid slows down while the adrenal glands work hard. A hormonal disorder occurs. A person constantly feels hunger and cravings to eat.
- Endocrine. Weight gain occurs as a result of disorders of the endocrine system (thyroid and pancreas, pituitary gland, gonads). The metabolism is disturbed by hormonal disorders. Useful compounds are not absorbed by the body, the patient feels hungry, and excess food is deposited in fat cells.
With hypothalamic and endocrine obesity, only diet and exercise are essential. You will need a consultation with a neurologist, endocrinologist, and a treatment plan. When overweight rates are high, they resort to surgery to remove excess fat, gastric bypass, etc.
If obesity occurs as a result of overeating, irrationally unbalanced diets, and little physical activity, you can diet and exercise. A check by doctors and psychologists is necessary if the patient cannot pick himself up and change the regimen.
When choosing a weight loss method, keep in mind that not all popular methods are effective. Some do not work and even have a negative effect on health. Think about which method will not help you lose weight.
Methods for losing weight that haven't paid off
Let's dive into the popular weight loss methods that have become a tradition among the ill-informed population. These methods are considered an axiom. But recent research has shown that they don't work. If they give temporary results, they undermine health.
hunger
There's a belief: whoever eats less will definitely lose weight. The method works partially when the cause of obesity is just overeating. Then you really need to reduce the portion size.
If a person eats little but continues to gain weight, fasting will not help. Scientists have confirmed that severe calorie restriction causes the body to slow down its metabolism and store nutrients more actively. Our body perceives fasting as an emergency mode because it is unaware of our intention to lose weight.
If there is too little for a long time or if you even switch to fluids, you can lose weight. But the state of health will worsen, there will be weakness, impaired memory and attention. Dizziness, fainting spells are possible.
In addition, there is evidence that after such stress, the body can slow down its metabolism for a full year. Is it worth the risk?
To prove the negative effects of prolonged fasting on the body, 11 obese patients fasted for 12 to 117 days (1). Only water and vitamins were consumed. Complications that developed during fasting were: severe hypotension (3 cases), anemia (1 case), gouty arthritis (2 cases).
After eating, all negative effects disappeared, but a significant amount of protein and potassium in the body was lost. Experts do not recommend prolonged fasting with a history of coronary heart disease or brain disease, gout, or liver disease.
Increased physical activity
Moderate physical activity can help you lose weight. But spending all day in the gym and exhausting the body is not necessary. Four sets of 10 minutes on a stationary bike burn 35% more calories than an all day workout.
You can't eat at night
Experiments at the Donne Nutrition Center in Cambridge have shown that our bodies don't store nutrients over time. How many calories are consumed throughout the day is important. You are not allowed to eat in the morning or at noon, but in the evening you can have a hearty snack and lose weight at the same time.
It is advisable not to eat fatty foods at night: they are difficult to digest and the body does not have time to use the energy it has absorbed. But protein foods will be fine. It will satisfy hunger for a long time and give you energy in the morning.
Do not eat fatty foods
Not all fats are harmful to the body. There are healthy foods high in fat that the body needs to function properly (fish, vegetable oils, nuts). They contain fatty acids without which the brain cannot function.
Avoid foods that are not greasy but high in quick carbohydrates (baked goods, sweets, bread). Glucose is quickly stored in the body in the form of fat. Such products are only necessary for high levels of physical activity, which is not relevant for obese people.
There are studies that confirm that people who get their daily calories from fatty foods rather than carbohydrates stay in shape longer. There is even such a diet on fats - ketogenic or ketogenic diet, it is used to treat epilepsy in medical centers.
Eating outside the home and drinking sugar-sweetened beverages can be another factor that triggers weight gain. Teenagers are particularly prone to obesity like this. To find out how this hypothesis corresponds to reality, a year-long study was carried out.
The result is disappointing: overweight children and adolescents consumed significantly more meat, sugary drinks and potato chips, which contributed to a higher consumption of calories, fat and sugar compared to non-obese children and adolescents.
Eat more protein for weight loss
This fact is only partially true. If you eat more protein and reduce carbohydrates at the same time, you can lose weight. However, you can not follow such a diet for more than 2 weeks.
43 396 Swedish women aged 30–49 years took part in the prospective (factual) study. The patients filled out a detailed questionnaire and were followed up for an average of 15. 7 years.
As a result, the scientists found that a regular protein-rich diet regardless of the type of carbohydrate source (complex / refined) or protein source (vegetable / animal) is associated with an increased risk of cardiovascular disease.
The body needs carbohydrates to digest food. Without them, acetone levels rise, which can lead to fainting and even coma. Excess protein leads to kidney damage. After a long protein diet, you can end up in the hospital with kidney failure or other medical conditions.
Sauna, hot wraps melt the fats
This assumption is an absolute myth. As the body warms up, excess fluid containing toxins and toxins is released. After the procedures, the person feels light, the scales can indicate a slight decrease in weight. However, it only does this by eliminating excess fluid. These methods have no effect on fat cells.
These methods are popular because they are easy to implement at home. But the results from them are temporary and questionable.
Proven Factors Affecting Weight Loss
Recent research by scientists has identified the most effective methods for losing weight. Some experiments were carried out on mice, some were justified in human experiments. Here are the most effective.
Restoration of the circadian rhythm
Circadian rhythms relate to fluctuations in physical activity throughout the day. In particular, the processing of consumed products is heavily dependent on the lighting and its spectrum.
The test was carried out on 2 groups of mice. They lived under the same conditions. One group ate incorrectly, the second according to biological rhythms. The first group quickly recovered. People looking to lose weight are advised to eat at the same time each day and avoid having a late dinner after sunset. But everyone has their own rhythm.
Another human study has shown that lifestyle-related sleep disorders lead to increased body fat and impaired metabolism. The causal connection between these associations has not yet been clarified.
Devote at least 7-8 hours of sleep a day
Sleep deprivation is directly related to obesity, increasing the risk of weight gain by 89% in children and 55% in adults. With a lack of sleep, hunger occurs, which is associated with the production of appetite hormones. Bad sleep, frequent night waking as a result of stress also have a negative effect on the metabolism.
Drink plenty of clean water
Nutritionists who suggest drinking more water throughout the day explain this recommendation by stating that water suppresses hunger. But its function is different. Research has shown that water increases the growth of fibroblasts. They speed up energy expenditure and burn brown fat. Water also stimulates your metabolism and allows you to burn an additional 100 kcal during the day.
Consume more oxygen
Recent studies in the West have confirmed that people with high levels of carbon dioxide in their blood are obese. Modern humans spend more time indoors, where carbon dioxide levels are high.
When inhaled, the pH of the blood drops. The acidity of the cerebrospinal fluid increases. The cells of the hypothalamus responsible for appetite increase activity. This increases appetite and reduces energy consumption.
The more you walk in the fresh air, the greater the chances of losing weight.
Diet foods lead to gluttony
An experiment was carried out at the British Nutrition Foundation under the direction of Dr. Jeff Branstorm performed. Participants were offered 18 foods with an indication of their calorie content and asked to determine how much food they would need to satisfy their hunger. More low-calorie foods were in demand. As a result, the participants could no longer control themselves. The portions were large and there was overeating.
It is important to eat well. You don't just have to eat low-calorie foods. You can eat anything, but be aware of the calories consumed.
It is more efficient and safer to eat more foods that promote fat burning.
Slimming proteins
Scientists recently made a sensational discovery. In experiments on mice, BP3 was identified, which affects the reduction in the growth of cancerous tumors. During research, it was found that the introduction of protein contributes to rapid fat burning. Scientists are now investigating whether protein can be used as a drug for weight loss and whether it has side effects.
Despite the large number of weight loss methods, proper nutrition is still the most important. If you overeat for breakfast, lunch, and dinner, follow the circadian rhythm, get enough sleep, and stick to your drinking regime, it won't help.
Nutritionists and endocrinologists recommend formulating the diet so that the diet contains all the necessary nutrients with the optimal amount of calories. Therefore, the balance sheet of the BZHU comes to the fore.
The above facts suggest: Urgent weight loss through fasting is only possible temporarily. It ends with overeating and weight gain. It is better to maintain moderate physical activity, a balanced diet and a lifestyle based on biological rhythms. Then losing weight is much easier.
With obesity caused by a disease of the internal organs or a hormonal disorder, you need to consult a doctor. He will choose the optimal diet and prescribe treatment. It is impossible to choose a diet yourself with serious illnesses.